2013-05-11 Wod

5 Round Partner Wod
First
Partner A: 30 BWB
Partner B: Zercher Hold, 95/65#
(can switch within 30)
then
Partner A&B: 80m Partner Carry
or
Parner A&B: 400m Run

2013-05-10 Wod

"Helen"

3 Rounds
400m Run
21 KB Swings, 24/16 kg
12 Pullups

2013-05-09 Wod

12min Time Cap

Buy In: 21 BBRO
then AMRAP in remaining time of

3 HSPU
5 Push Presses, 115/75#
7 T2B

2013-05-08 Wod

3x5min AMRAP
1min Rest in between

1st:
5 OHS, 75% of 5RM
20 Double Unders
2nd:

5 OHS
15 Double Unders
3rd:
5 OHS
10 Double Unders

2013-05-07 Wod

4 Rounds
25 Pushups
15 SDL, 50% 1RM
10 Box Jump Overs, 20"
400m Run

2013-05-06 Wod

"Revenge of the Sixth"
Groups of (preferably) 5 or more must complete the following:

6000m Row
600 Air Squats
60 Manmakers, 45/25#

Working 60secs at a station - with 10secs of rest in between - switching every round for 18 Rounds

Only one person working per station, with any extra having the choice of either:

Overhead Barbell Hold, 30/15#
Parallette L-sit Hold

Once reps are completed at one station, two people may work on any of the remaining stations.

For any reps not completed within the 18 Rounds:

100m Run for every 100m left on the Row
100m Run for every 10 Air Squats left
100m Run for every 1 MM left

2013-05-04 Wod

"May The Fourth Be With You"

Episode I:

Max Distance in 40 sec Row 

Episode II:

400-Row/10 = R= 4 W Push Ups & 4 WAMSU, 45/25

Episode III:

40 Burpees

Episode IV:

400m Run, 45/25

2013-05-03 Wod

EMOM 12 min

3 Clean & Jerk, 70% 1 RM
24 Lateral Jumps

2013-05-02 Wod

50 AMSU
30 KB Swings, 24/16 kg
10 Front Squats, 135/95#
20 KB Swings
20 Front Squats, 115/75#
10 KB Swings
30 Front Squats, 95/65#
50 AMSU

2013-05-01 Wod

5 Rounds
5 Left Arm DB Snatches, 75/55#
5 Right Arm DB Snatches, 75/55#
5 Strict Chin Ups
400m Run

2013-04-30 Wod

11min AMRAP
22 Double Unders, Unbroken
11 MBCWB, 20/14#

2min Buy Out: Max Jump Rope Unbroken. Once broken, max distance bear crawl

2013-04-29 Wod

50 SDLHP, 85/60#
50 Burpee Box Jumps, 28/24"

2013-04-27 Wod

7 HSWU
1 HPC, 135/95#
300m Run

5 HSWU
3 HPC
300m Run

3 HSWU
5 HPC
300m Run

1 HSWU
7 HPC
300m Run

2013-04-26 Wod

12min AMRAP
6 T2B
1 TGU + 5 R-arm OHL, 65/45#
1 TGU + 5 L-arm OHL, 65/45#

2013-04-25 Wod

4-8-12-16-20
Pistol Squats (Total)
Burpee Broad Jumps

EMOM: 4 Push Presses, 115/85#

2013-04-24 Wod

600m Run
40 Wallballs, 20/14#
400m Run
20 DL, @ 50% 1RM
200m Run
10 HSPU
200m RUn
20 DL
400m Run
40 WB
600m Run

2013-04-23 Wod

6min AMRAP
6 Snatch Balances, 95/65#
12 KB Swings, 28/20 kg
3 Floor Wipers

Rest 1min Then


6min AMRAP
6 OHS, 95/65#
12 KB Swings, 28/20 kg
3 Floor Wipers

2013-04-22 Wod

Partner Wod

Emom for 22min
Amsu (4 each)
Rope Ascents (2 partner a) / Rest (partner b)
Thrusters, 115/85# (2 each, IGYG)
Hrpu (4 each)

Congrats CFV Team Martin Richard!

Great showing guys!

Picture of Brett standing by himself

2013-04-20 Wod

11min AMRAP
1n Ring Dips
5 SDL @ 50% 1RM
6 Burpees Over Bar

2013-04-19 Wod

Buy In: 1min Ball Slams, 20/14# Then
3-6-9-12-9-6-3
KB Swings, 32/24 kg
Wallballs, 20/14#
Weighted Pushups, 45/25#

2013-04-18 Wod

"I like the Snatch"

100 AMSU
50 Double Unders
25 Power Snatches, 75/55#
40 Double Unders
20 Power Snatches
30 Double Unders
15 Power Snatches
20 Double Unders
10 Power Snatches
10 Double Unders
5 Power Snatches
1 Mile Run

THE MOST ENTHUSIASTIC HAPPY BIRTHDAY SONG EVER

2013-04-17 Wod

12min AMRAP
4 HSPU
12 T2B
24 OH Lunges, 45/25#

2013-04-16 Wod

90sec x 12

100m Run
3 Clean and Jerks, @ 80% 1RM

2013-04-15 Wod

13min AMRAP
7 C2B Pullups
5 one-arm DL, @ 50% 1RM
1 HSWU

2nd Annual Wod 4 Autism

Great job by everyone!

2013-04-12 Wod

750m Row
65 Pushups
55 Box Jump Overs, 20/18"
45 MBC, 20/14#
35 T2B
250m Row

2013-04-11 Wod

Part I:

5-5-5-5-5
Bench Press

Part II:

7min AMRAP
1n TGU, 24/16 kg
7 SDLHP, 24/16 kg

2013-04-10 Wod

"a Bridge over Troubled squats"

Part I:

4x10 Back Squat @ 50% 1RM

Part II:

84 Wallballs, 20/14#

29 Burpees

EMOM: 4 KB Swings, 32/24 kg

2013-04-09 Wod

800m Run
20 DL @ 50% 1RM
8 Power Cleans @ 50% 1RM for DL
20 DL
800m Run

2013-04-08 Wod

13min AMRAP
Teams of 3

200m Sandbag Carry, 45/25# (Timekeeper)
Tire Flips
Weighted Plank Hold, 25/10#

2013-04-06 Wod

8 Rounds
10 Push Press, 75/55#
10 Bent Over Rows, 75/55#
25 Double Unders

2013-04-05 Wod

Open Workout 13.5

4min AMRAP

15 Thruster, 100/75#
15 C2B Pull-ups

*4min Bonus for every 90 reps (3 rounds) completed

2013-04-04 Wod

5x3min
200m Run
10 SDL @50% 1RM
Max Kb Swings, 20/12 kg

2013-04-03 Wod

4 Rounds
40sec Row (cal)
20sec Rest

40sec Box Jumps, 28/24"
20sec Rest

40sec AMSU
20sec Rest

40sec Ring Pushups
20sec Rest

2013-04-02 Wod

10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch, 95/65#
1-2-3-4-5-6-7-8-9-10
Burpees

2013-04-01 Wod

9min AMRAP
21-15-9
Thrusters, 100/75#
Pullups

Rest 3min then


9min AMRAP
9-15-21
Pullups
Thrusters, 100/75#

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