2011-11-02 Wod

10-9-8-7-6-5-4-3-2-1


Hang Squat Cleans, 95/65#
K2E


One Shuttle Sprint at the end of each round

2011-11-01 Wod

18min AMRAP

Partners

Timekeeper: 36 Double Unders + 2 HSPU

Scorekeeper: Thrusters, 95/65#

2011-10-31 Wod

"Helen"


400m Run
21 KB Swings, 1.5/1.0pd
12 Pullups

2011-10-29 Wod

50 OHS, 95/65#
150 Double Unders


5 Pushups every 50 seconds


Break up the OHS and DUs any way you would like

2011-10-28 Wod

21-15-9

Push Jerk, 135/95#

Pistol Squats

200m Run

2011-10-27 Wod

5 Rounds:


12 Pullups
12 Burpees
12 Sumo Deadlifts, 155/115#

2011-10-26 Wod

13min AMRAP

600m Run Buy In then:

12 SDLHP, 75/55#

10 Box Jumps, 24/20"

8 Wallballs, 20/14#

2011-10-25 Wod

"Randy"


75 Power Snatches, 75(/55)#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was Killed February 6 in the line of duty.


First posted 13 February 2008

2011-10-24 Wod

Punsal's Punisher

24 T2B, 24 OHL, 45/25#

3 HSPU

12 T2B, 12 OHL

3 HSPU

6 T2B, 6 OHL

3 HSPU

27 Burpees

3 HSPU

6 T2B, 6 OHL

3 HSPU
12 T2B, 12 OHL

3 HSPU

24 T2B, 24 OHL

2011-10-22 Wod

Tabata Air Squats

4min AMRAP

 5 Burpees

 10 KB Swings, 1.5/1.0pd

Tabata Air Squats, Bottom to Bottom

2011-10-21 Wod

20 SDLHP, 75/55#

5 C2B Pullups

10 SDLHP

10 C2B Pullups

5 SDLHP

20 C2B Pullups

2011-10-20 Wod

3 Rep Max Weighted Pushups


Then:


10min Partner AMRAP:

10 Abmat Situps w/ Med Ball, 20/14#

100m Run w/ Med Ball

Overhead Lunges, 45/25#

Both start with situps to each other, then while one partner runs the other partner does the lunges. Once back from the run, 10 Abmat Situps, then the runner and lunger switch, etc

2011-10-19 Wod

4 Rounds:


8 Deadlifts, 185/135#
40 Double Unders
5 Hang Squat Cleans, 135/95#
40 Double Unders

2011-10-18 Wod

24 Thrusters, 95/65#
24 Ring Dips
100m



12 Thrusters
12 Ring Dips
200m


6 Thrusters
6 Ring Dips
400m



3 Thrusters
3 Ring Dips
800m

2011-10-17 Wod

Team of three do 4 Rounds of:

Wallballs, 20/14#

Box Jumps, 24/20"

Row (for distance)

Do each exercise for 45sec.

Switch stations within 15sec.

2011-10-15 Wod

Athlete's Choice


Pick a wod you missed this week and crush it!

2011-10-14 Wod

4min Row

4min AMRAP

2min Row

2min AMRAP

1min Row

1min AMRAP

AMRAP:

8 Sumo Deadlifts, 225/185#

8 KB Swings, 1.5/1.0pd

2011-10-13 Wod

Baril's Non-Bruiser


13 Burpees
24 Double Unders
13 Burpees
24 T2B
13 Burpees
24 Pullups
13 Burpees
24 Manmakers, 25/10#
13 Burpees

2011-10-12 Wod

Tabata Box Jumps, 24/20"
2min Max KB Swings, 1.5/1.0pd
Tabata Plank Hold*


*The only two points of contact with the ground are the right hand and the left foot (or vice versa). If either opposite hand or foot touches the ground, there is a 5 burpee penalty (for every instance) to be done at the end of the Tabata Plank Hold.

2011-10-11 Wod

7 Rounds:


7 HPC, 135/95#
7 Ring Dips
60m Farmers Carry, 1.5/1.0pd

2011-10-10 Wod

14min AMRAP


9 Push Presses, 95/65#
9 Back Squats, 95/65#
9 Barbell Rollouts
200m Run

CFV Closed Saturday 10/8

I will be judging at the Beast of the East Competition in Connecticut (and Jared is out of state as well). See everyone Monday!

Remember always check the website/facebook for up-to-date scheduling info!

2011-10-06 Wod

1st min: 1 Squat Clean, 115/85# + 1 Pullup
2nd min: 2 Squat Cleans + 2 Pullups
.
.
.
10th min: 10 Squat Cleans + 10 Pullups


If you do not complete any given round, rest 1 min then:


800m run for time

2011-10-05 Wod

100m Backwards Bear Crawl

90 Double Unders

80m Backwards Bear Crawl

70 Air Squats

60m Backwards Bear Crawl

50 Push Press, 75/55#

40m Backwards Bear Crawl

30 Box Jumps, 24/20"

20m Backwards Bear Crawl

10 HSPU

2011-10-04 Wod

14min AMRAP:

7 Left Arm KB Snatch, 1.5/1.0pd

14 KB Swings

7 Right Arm KB Snatch

100m Run

2011-10-03 Wod

5 Rounds:


15  MBC into Wallballs, 20/14#
12 Burpee Broad Jumps
9 T2B

2011-10-01 Wod

10-9-8-7-6-5-4-3-2-1


Burpee Box Jump, 24/20"
Thrusters, 95/65#

2011-09-30 Wod

6 Rounds:

6 Sumo Deadlifts, 225/155#

60' Bear Crawl

2011-09-29 Wod

11min AMRAP

1 Handstand Walkup

2 Bear Complexes, 115/85#

3 Clapping Pushups

2011-09-28 Wod

400m Run

3 Rounds:

  4 push Jerks, 155/115#

  12 Ring Dips

400m Run

2011-09-27 Wod

8min AMRAP


Buy In: 40 Wallballs, 20/14#


Then: 20 Abmat Situps
         20 Overhead Lunges, AHAP


After 8 total minutes, rest 1min then:



8min AMRAP


Buy In: 40 Wallballs, 20/14#


Then: 20 Abmat Situps
         20 Overhead Lunges, AHAP

2011-09-26 Wod

16-12-8-4


Snatch, 75/55#
Pullups
KB Swings, 1.5/1.0pd


Shuttle sprint at the top of every 2nd minute

2011-09-24 Wod

4 Rounds:

12 Overhead Squat, 115/85#

8 HSPU

400m run

2011-09-23 Wod

Top of every min for 15 min:

5 Hang Power Clean, 135/95#

20 Double Unders

2011-09-22 Wod

30 Deadlifts, 185/135#
10 Box Jumps, 24/20"
20 DL
20 BJ
10 DL
30 BJ

2011-09-21 Wod

8x200m Sprint

Start a 200m sprint at the top of every 3rd min. Less than 3sec deviation between sprints or else... "motivational consequence" to follow.

2011-09-20 Wod

5x3 Back Squats at 85% 1RM

2011-09-19 Wod

4 Rounds:

MBC, 20/14#

Pullups

Air Squats

SDLHP, 75/55#

Each movement is performed for 45 seconds and there is a 15 second break between each movement. (Ex: After 45secs of SDLHP, the next round (starting with MBC) starts after the 15sec break)

Score is total number of reps at the end of the 4 rounds

2011-09-16 Wod

21-15-9
Thrusters, 95/65#
Dips
T2B

2011-09-15 Wod

15 min AMRAP:


8 HPS, 85/65#
7 Bar Facing Burpees
150m Sprint

2011-09-14 Wod

5 Rounds:


15 Front Squats, 95/65#
30 Double Unders

2011-09-13 Wod

600m Run

40 Wallballs, 20/14#

400m Run

20 KB Swings, 1.5/1.0 pd

200m Run

10 HSPU

200m Run

20 KB Swings

400m Run

40 Wallballs

600m Run

Happy Patriot's Day!

It may seem a bit jarring to associate September 11th with the word 'happy' but what better way to honor and remember those who lives were lost on that day back in 2001 than to celebrate life for the profound yet simplistic reason that you have life today.

Be happy that you have an extra day to tell your family and friends that you love them.

Be happy that you live in a nation that actively promotes, upholds, and defends the freedom and liberties that citizens of other nations do not have.

Be happy that you can practice the religion of your choosing without fear of fatal repercussions.

Whatever the reason - just be happy so that you can fully enjoy life in the present and as the present that it truly is.

Please pray for the families and friends of those who lost a loved one 10 years ago today - while the sting of that loss may not be as strong as it once was, a dull ache remains to consistently remind them of a life that has been irrevocably changed.

Happy Patriot's Day

Grand Opening September 13th!

No more wet shoes or bugs in your mouth! Come wod indoors at:

615 Morris Ave

Springfield, NJ

Get directions to the new location here and fill out the contact form to find out how to get $100 off your membership!

2011-09-08 Wod

4 rounds:

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

2011-09-01 Wod

Every Minute on the Minute for 5 Minutes
30 DU
Every Minute on the Minute for 5 Minutes
20 KB Swings, 1.5/1.0pd
Every Minute on the Minute for 5 Minutes
10 Pushups

2011-08-30 Wod

400m Run
60 Abmat Situps
400m Run
30 Thursters, 65/45#
400m Run
30 Burpees
400m Run
60 Abmat Situps
400m Run

2011-08-29 Wod

Team Wod - 3 Rounds:


120m Farmers Carry (timekeeper), 1.5/1.0pd
Pullups
HPC, 95/65#


Score is total number of reps for pullups and HPCs

2011-08-27 Wod

10min AMRAP:


11 SDLHPs, 75/55#
9 Front Squats, 75/55#
Hill Shuttle Sprint

2011-08-25 Wod

12 Burpees
  10 KB Swings, 1.5/1.0pd
  10 Air Squats

10 Burpees
  10 KB Swings
  10 Air Squats

8 Burpees
  10 KB Swings
  10 Air Squats

6 Burpees
  10 KB Swings
  10 Air Squats

4 Burpees
  10 KB Swings
  10 Air Squats

2 Burpees
  10 KB Swings
  10 Air Squats

2011-08-23 Wod

14min AMRAP:


7 Clapping Pushups
14 DL, 155,105#
200m run w/ medball, 20,14#