2012-06-28 Wod

7min AMRAP
7 Power Snatches, 75/55#
7 T2B
10 Double Unders


Rest 30sec


4min AMRAP
4 Power Snatches
4 T2B
20 Double Unders


Rest 30sec


3min AMRAP
3 Power Snatches
3 T2B
30 Double Unders

2012-06-27 Wod

4 Rope Climbs
400m Run
40 Burpees

3 Rope Climbs
400m Run
30 Burpees

2 Rope Climbs
400m Run
20 Burpees

1 Rope Climb
400m Run
10 Burpees

2012-06-26 Wod

6 Rounds


8 Back Squats, 115/75
10 Box Jumps, 24/20"
120m Sprint

2012-06-25 Wod

12min AMRAP


3 HSPU
12 Thrusters, 85/65#
12 KB Swings, 24/20kg

3 HSPU
9 Thrusters
9 KB Swings

3 HSPU
6 Thrusters
6 KB Swings

Congratulations!

This past week was awesome for CFV members! Congrats go out to:


The endurance team for completing the 6week session on Monday - PBs all over the place!


Melissa: 25:30 vs 22:14
Jack: 31:45 vs 28:17
Amanda: 28:50 vs 27:06

Eric: 25:43 vs 24:58 (the taller one in full baseball regalia below)

Danielle for coming in 11th in her division of the Garage Games on Saturday!

Pat and Meghan for completing their L1 Seminar on Sunday!

2012-06-23 Wod

15min AMRAP


5 Ring Dips,
x KB Swings, 24/16kg
15 Double Unders (Unbroken)


x = add 3 kb swings each round

2012-06-22 Wod

12min30sec AMRAP


200m Run
8 HPS, 85/65#
16 AMSU


Finisher: 72 Supermans

2012-06-21 Wod

7-8-9-8-7
Chin Ups
14-16-18-16-14
MBC into WB, 20/14#

2012-06-20 Wod

Tabata


Bear Crawl
OHS, 45/30#
K2E
Manmakers, 25/8#

2012-06-19 Wod

Part I

Rest 30sec

Part II

Part I:

On the Min, Every Min, for 8min

2 SDL @ 80% 1RM

6 Clapping Pushups

24 Lateral Jumps

Part II:

Every 30Sec for 4 Rounds

1 SDL @ 80% 1RM

3 Clapping Pushups

12 Lateral Jumps

2012-06-18 Wod

4 Rounds
(Teams of 3)


120m Farmer's Carry, 32/24kg
Hang Cleans, 95/65#
Rope Climbs
(If teams of 4, add barbell rollouts and only do 3 rounds)

Please check the new white "message" board often!

CF Kids Meeting tonight at 715p at the box. This will be a brief info session where you will be schooled on the five w's of this new program.


The first endurance program has ended so come out and cheer on your fellow wodders as they do their victory lap at the President's Cup 5k tonight in Millburn at 800p. (Register here). Meeting at the box at 730p to warm up and platypus walk/jog/super mario jump over to the starting line. If you want to meet at the Charlie Brown's parking lot instead, we'll be there at 750p.


Click the link at the top left (<- ) of the website for more info on the CFV June Outing.


Click on the link at the top right (->) of the website to donate St. Jude's. 


Getting very close to a 645a class - anyone else who is interested please email me and/or initial the message board.

2012-06-16 Wod

14min AMRAP


200m Run
7 HSPU
7 SDL @ 50% 1RM

2012-06-15 Wod

20-16-12-8


Weighted Step Ups, 24/20"
Renegade Row, 35/25#
Walballs, 20#->10'/14#->9'
Burpees

2012-06-14 Wod

13min AMRAP


13 One arm KB Swings (Alt.), 24/16kg
13 SDLHP, 24/16 kg
Shuttle Sprint


Rest 1min then: 50 T2B

2012-06-13 Wod

50 Pull-ups
100 Push-ups
150 OH Lunges, 45/25# plate


Complete 10 Double Unders Every 2min.
Complete the pull-ups, push-ups, and OHL in any order/rep scheme.

 (Star designates winner of musical medballs)

2012-06-12 Wod

10min AMRAP


1 HPC and Jerk, 115/75#
10 Box Jumps, 24/20#
2 HPC & J
10 Box Jumps

3 HPC & J
10 Box Jumps
...
Add 1 HPC & J each round

2012-06-11 Wod

4 Rounds

4 TGU (Each Arm), 16/8kg

50m One Arm OH Carry, 16/8kg

100m SPrint

50m One Arm OH Carry, 16/8kg

25 AMSU

2012-06-09 Wod

"Hope"

3 Rounds:

1min Burpees

1min Power Snatch, 75/55#

1min Box Jumps, 24/20"

1min Thrusters, 75/55#

1min C2B Pullups

1min Rest

2012-06-08 Wod

20 DL @ 50% 1RM
800m Run

15 DL
600m Run

10 DL
400m Run

5 DL
200m Run


Complete 90sec Hanging L-Sit Hold Accumulation either before or after DL/Run sets

2012-06-07 Wod

3 Rounds in Teams of 3


120m Sled Pull (Timekeeper)
Double Unders
5 Push-ups + 1 Hand Stand Walk Up

2012-06-06 Wod

16min AMRAP


Row 500m then:


16 KB Swings, 20/16kg
8 AMSU
4 Bear Complexes, 85/65#

2012-06-05 Wod

7 Rounds:

7 C2B Pullups

7 Ring Dips

7 T2B

2 Thrusters (95/65#) every 60sec

2012-06-04 Wod

Work for 75sec, rest for 15sec until the following is completed in order:

75 Box Jumps, 24/20"

50 Push Presses, 85/65#

25 Power Snatches, 85/65#

2012-06-02 Wod

4 rounds:

200m sprint
12 alternating lunges
50m bear crawl
12 air squats
50m bear crawl
12 burpees