Wednesday 10.01.08 - 400M Walking Lunges

Walking Lunges x 400M (Long Hallway Down & Back x 2)

Post times to our message board.

Burpee Challenge- 9 Burpees. Buy-in- 45 Burpees.

Tuesday 09.30.08 - Class WOD

Push Jerk 5-5-5-5-5 reps

Post Loads to our message board.

Burpee Challenge- 8 Burpees. Buy-in- 36 Burpees.

Monday 09.29.08 - Cindy

“Cindy”- One of the Classics

Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post Rounds to our message board.

Saturday 09.27.08 - Fight Gone Bad

3 rounds of:

Wall Ball x 1 min (Guys use 20 lb ball, galls use 14 lb ball or 10 lb ball)
Sumo Deadlift High Pull x 1 min (Guys use 75 lb, gals use 55 lb or 35 lb)
Box Jumps x 1 min (20 in box)
Push-Press x 1 min (Guys use 75 lb, gals use 55 lb or 35 lb)
Row x 1 min
Rest 1 min

Post scores to our Message Board

Friday 09.26.08 - Class WOD

For time:
Run 5k

Post times to our Message Board

Thursday 09.25.08 - Class WOD

For time:
Clean & Jerk x 10 reps (Guys use 135 lb, Gals use 95 lb)
Run 400M
Clean & Jerk x 10 reps (Guys use 135 lb, Gals use 95 lb)
Run 400M
Clean & Jerk x 10 reps (Guys use 135 lb, Gals use 95 lb)
Run 400M

Clean & Jerk is performed as a ground to overhead “anyhow” meaning Power Clean, Full Clean, Push Jerk, Push Press, Standard Press are fair game as long as technique doesn’t break down and two distinct movements are done to get the bar overhead. Efficiency is key!

Post times to our Message Board

Wednesday 09.24.08 - Class WOD

7 rounds of:
L-sit x 30 sec
Max Sit-ups on AbMat x 30 sec
Plank x 30 sec
Max GHD Sit-ups x 30 sec
Max Hollow Rocks x 30 sec
Rest no more than 1 minute between rounds

Rotate from station to station minimizing downtime between stations. Reset 30 second clock for each station.

Tuesday 09.23.08 - Test of Hip Flexibility

For time:
Floor Shoulder Press x 75 (Guys use 45 lb BB or 20 lb DB’s, Gals use 30 lb BB or 15 lb DB’s)
Run 1 mile
Floor Shoulder Press x 75

For Floor Shoulder Press, Sit on floor and try to maintain proper spinal alignment as if standing. Begin sitting Indian style and progress to sitting with legs straight out in front of you. Hip flexibility and core stabilization will dictate which sitting style will be needed for each athlete.

Post times to our message board.

Monday 09.15.08 - Class WOD

Deadlift 5-5-5-3-3-3 reps

Tuesday 09.16.08 - FGB Variation #2

Each FGB Station is 1 minute. Complete 3 rounds at each station before moving on with 30 sec break between rounds and 1:30 break between stations.

FGB
Wall Ball x 1 min (Guys use 20 lb ball, galls use 14 lb ball)
Sumo Deadlift High Pull x 1 min (Guys use 75 lb, gals use 55 lb or less)
Box Jumps x 1 min (20 in box)
Push-Press x 1 min (Guys use 75 lb, gals use 55 lb or less)
Row x 1 min

Wednesday 09.17.08 - Class WOD

Run 800M
Wall Balls x 21 (10 foot target)
Dips x 15
Run 400M
Wall Balls x 18 (10 foot target)
Dips x 12
Run 800M
Wall Balls x 12 (10 foot target)
Dips x 6

Thursday 09.18.08 - Class WOD

Overhead Squat 10-10-10-10-10 reps

Friday 09.19.08 - The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Saturday 09.20.08 - Filthy Fifty

50 rep rounds of:
Box Jumps
Jump Pull-ups
KB Swings (Guys use 16 kg/35 lb DB, gals use 12 kg/25 lb DB)
Walking Lunges (50 total steps)
Knees to Elbows
Push Press (w/ 45 lb BB)
45 degree Back Ext
Wall Ball (Guys use 20 lb, gals use 14 lb)
Burpees
200 Single Jump Ropes or 50 Double Unders

Monday 09.22.08 - CF Total

You get 3 attempts to find your 1 rep MAX on the following:
Squat
Shoulder Press
Deadlift

(Click this link for an overview of the CF Total)

Saturday 09.13.08 - CF in the Park

Come to Centennial Park for the WOD!!