2013-03-30 Wod

Open Workout 13.4

or

7min AMRAP
400m Run Buy In
2n Manmakers, 35/15#
2n HSWU

This in an increasing ladder where n = # of rounds

2013-03-28 Wod

Open Workout 13.4
7min AMRAP

3n Clean and Jerk, 135/95#
3n T2B

This in an increasing ladder where n = # of rounds

2013-03-27 Wod

Death by 10m

2013-03-26 Wod

Partner Wod (I Go You Go)

3 Rope Climbs
3 Clean & Jerks, 115/85#
---

2 Rope Climbs
2 Clean & Jerks, 135/95#
---

1 Rope Climb
1 Clean & Jerk, 155/105#
---

2 Rope Climbs
2 Clean & Jerks, 135/95#
---

3 Rope Climbs
3 Clean & Jerks, 115/85#

2013-03-25 Wod

10-20-30-40
KB Swings, 28/20 kg
 5-10-15-20
C2B Pullups

Either
5 Air Squats EMOM
or
Buy Out: #min x 5 = Air Squats

Paleo Winners Are...

Overall:

Rx: Stacey Russo
Scaled: Leo 'Coffee' Mengel

Best Benchmark Improvement:

Rx: Ivan Arkhipov
Scaled: N/A

Since a Scaled Best Benchmark winner could not be determined, the scaled prize goes to the runner up in the Rx division: Amanda Ryan

Congratulations to all the winners!

2013-03-23 Wod

12min AMRAP
3 TGU (Each Arm), 55/35#
6 T2B
9 Pushups

2013-03-22 Wod

Open Workout 13.3
12min AMRAP

150 Wallballs, 20# -> 10', 14# -> 9'
90 Double Unders
30 Muscle Ups

Compare to 2012-03-15

2013-03-21 Wod

11-9-7-5-3
HSPU
Power Snatch, 95/65#
Burpee over Bar

2013-03-20 Wod

1000m Run
80 Double Unders
60 Lunges
40 Double Unders
20 Lunges
10 Strict Pullups
(Rx+ 5 Bar Muscle Ups)

2013-03-19 Wod

5 Rounds
30sec Hanging or Parallette L-Sit Hold
20 Weighted AMSU, 20/14#
10 Back Squats, 115/75#

2013-03-18 Wod

"I'm going to burpee the ish out of this wod"

150 Clean and Jerks, 95/65#
Buy in: 3min AMB(urpees)AP

If you get to 50 burpees at or before the AMBAP finishes, then you're continuing until you complete 100 burpees for time
If you get less than 50 burpees, then # C&J = 150 - (3 x #Burpees Completed)

Do. Not. Game. This. Wod.

2013-03-16 Wod

Tabata
Jumping Pullups
Wallballs, 20/14#
K2E

2013-03-15 Wod

Open Workout 13.2

10 min AMRAP:

5 shoulder to overhead, 115/75#
10 deadlifts, 115/75#
15 box jumps, 24/20"

2013-03-14 Wod

3 Rounds in Teams of 3:

14 TGU,55/35# 
15 HSWU
9 Rope Climbs 
(2 Burpees Every Switch) 

2013-03-13 Wod

24 Double Unders
12 SDL @50% 1RM

36 Double Unders
12 SDL

48 Double Unders
12 SDL

36 Double Unders
12 SDL

24 Double Unders

EMOM: 3 Jumping Pushups

2013-03-12 Wod

6min AMRAP
12 Man on Fire Burpee Buy In
3n KB Swings, AHAP (Russian Std)
3n Box Jumps, 28/24"

Rest 90sec
Repeat

2013-03-11 Wod

3 Rounds
600m Run
18 Pullups
9 Split Jerks, 115/85#

2013-03-10 Wod

Open Workout 13.1
17 minute AMRAP

40 Burpees 
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

2013-03-09 Wod

13min Partner AMRAP
14 Air Balls, 20/14 
Partner A: 13 KB Swings, 24/16 
Partner b: Max Medball Twist
then switch 
120m OH Carry, 1 object each

2013-03-08 Wod

Open Workout 13.1
17 minute AMRAP

40 Burpees 
30 Snatch, 75 / 45 lbs 
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

2013-03-07 Wod

12min AMRAP
36 Double Unders
12 AMSU
6 MBC, 20/14#

2013-03-06 Wod

1RM Deadlift

Compare to 2011-12-05

2013-03-05 Wod

3 Rounds
(4min AMRAP/1min Rest)
4 Wallballs, 20/14#
3 T2B
2 Front Squats, 135/95#
1 HSWU

2013-03-04 Wod

"Helcey"

3 Rounds
400m Run
3 Rounds of Cindy
10 Clean and Jerks

(1 Round of Cindy = 5 Pullups + 10 Pushups + 15 Air Squats)

Compare to 2013-01-14

2013-03-03

Reminder that for the next 5 Fridays, we will be doing the CF Open workout during all the regular classes. This will require the classes to be run in two, maybe three heats. I do not expect the classes to run over time - but I do expect full participation - whether as a judge/counter or athlete - from everyone! Accordingly, Open Gym for the next 5 Sundays will be focused on providing those who want to redo the CF Games open workout of that week the best opportunity to do so. Times for this will be from 400p - 600p.
Also, I'm super proud of all those who completed the 7 week strength program. Some obviously measurable increases are shown below:

Register for Mar 4 Kids Class HERE
Body Fat Retesting on March 6. Sign up on the white board!
Register for April 13 "Wod 4 Autism" HERE Register for May 5 "Go the Distance Team" HERE

2013-03-02 Wod

3 Rounds
Partner 1&2:
100m partner carry each (Timekeeper)
Partner 3&4:
10 Burpee into T2B (5 each, alternating) then
P3: Squat Hold, 24/16 kg
P4: 10 Uneven Alt. Lunges
Switch then repeat until Partners 1&2 come back

2013-03-01 Wod

12min AMRAP
24 Lunges
12 SDLHP, 85/65#
4 HSPU