WOD 6-27-12

Pasq PR's at 185lbs Deadlift for 3!! BEAST!!!

STRENGTH:

DEADLIFT

3-3-3-3-3

WOD:

RUN 800 METERS

then

5 x STRICT PULLUPS

10 x PUSHUPS

10 ROUNDS

then

RUN 400 METERS

WOD 6-26-12

SQUAT CLEANS 135/95

RING DIPS

21-15-9

FINISH = 50 KB CLEAN & STRICT PRESS

(25 per arm) Heavy as possible!!

WOD 6-25-12

Packed 8am class at CFD!!

15 x WALL BALL 20/16

15 x BURPEE'S

15 x TOES TO BAR

5 ROUNDS

FINISH = 100 x UNBROKEN SITUPS

WOD 6-22-12

Linda's back! Crushing Aggressive Russian Swings!!

WOD:

75 x RUSSIAN SWINGS 50/35

50 x C2B PULLUPS

50 x OHS 95/65

75 x RUSSIAN SWINGS 50/35

FINISH = Every 30sec complete 1 shuttle run

for a total of 6 Min.

WOD 6-21-12

Rest day? Not for our prodigy Big Brett,

1st day on the rings and crushed 8 Muscle ups!!!!

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-20-12

Erin with a 135lbs True 20 BS, Not too shaby!!

STRENGTH:

1 SET x 20 REPS x BACK SQUAT

MUST BE UNBROKEN!

GO UP 5-10% FROM  5-11-12

WOD:

6 x POWER CLEAN 135/95

12 x HR PUSHUPS

AMRAP IN 10 MIN

MIDLINE: V-UP's To 4 x RUSSIAN TWISTS x 30 REPS

WOD 6-19-12

 CFD's NEW MASCOT!

7 x HSPU

7 x BURPEE/ PULLUPS 8'/ 7'

7 x BOX JUMPS 30"/ 24"

7 ROUNDS

FINISH = 30 x STRICT RING DIPS

WOD 6-18-12

Jostes doing a 300 Meter Farmers Walk

 with two 70.5 KB's!

RUN 400 METERS

7 x CLUSTERS 135/95

14 x STRICT TOES TO BAR

3 ROUNDS

FINISH = 300 METER FARMERS WALK

       50/35 Adv.= 70.5/50

WOD 6-16-12

Saturday Team WOD!

"TEAM MURPH"

With Your Partner:

RUN 800 METERS

100 x PULLUPS

200 x ALTERNATING HR PUSHUPS

300 x ALTERNATING SQUAT JUMPS

RUN  800 METERS

WOD 6-15-12

Dave finishing Isabel with 195lbs, Why?

BECAUSE WE CAN!!!

BURGENER SNATCH WARMUP 45/30

"ISABEL"

30 x SQUAT SNATCH'S 135/95

*Every missed snatch will result in a 5 burpee penalty,

performed after the WOD.

FINISH = 200 x DOUBLE UNDERS

* Every time you stop do 7 x TOES TO BAR

WOD 6-14-12

Mike learning how to snatch!

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-13-12

ROW - CALORIES

PUSH PRESS 115/75

21-18-15-12-9-6-3

FINISH = 2 x 15yd PROWLER PUSH  HIGH/HIGH 90/180

After every prowler do a 15ft rope climb.

3-5 ROUNDS

WOD 6-12-12

5 x FRONT SQUATS 185/115

10 x PLYO PUSHUPS

AMRAP IN 10 MIN

*Bar must be cleaned from the ground!

FINISH = 5 x ROLLOUTS

                10 x V-UPS 25/15

                15 x SUPERMAN'S

                20 x RUSSIAN TWISTS 25/15

               HIGH REP OF CHINNIES

           3-5 ROUNDS

WOD 6-11-12

60 x OH KB SWINGS 50/35

50 x BURPEE'S

40 x PULLUPS

30 x PISTOL SQUATS (Alternating)

20 x HSPU

10 x MUSCLE UPS

100' OH KB WALKING LUNGE 50/35

* At 50' switch arms.

WOD 6-8-12

SQUAT SNATCH'S 95/65

BOX JUMPS 24"/20"

21-15-9

FINISH = TABATA RUSSIAN KB SWINGS 50/35

*During all rest periods do not let the KB touch the ground!

WOD 6-6-12

RUN 400 METERS

21 x S.D.L.H.P. 95/65

12 x B.B. LUNGES

3 ROUNDS

FINISH = 15 x GHD SITUPS

30 x RUSSIAN TWISTS 35/25

WOD 6-5-12

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AMRAP IN 20 MIN

FINISH = 100 x UNBROKEN SITUPS

WOD 6-4-12

12 x DEADLIFT 135/85

9 x HANG CLEAN 135/85

6 x PUSH JERKS 135/85

5 ROUNDS

Advanced weight = 155/100

FINISH = 6 x PISTOL SQUATS

               4 x BAR-WIPERS

                AMRAP IN 6 MIN

WOD 6-1-12

BURGENER SNATCH WARMUP 45/30

WOD:

10 x POWER SNATCH 95/65

15 x WALL BALL 20/16

5 ROUNDS

CONDITIONING:

ME x OH SWINGS 50/35

3 ROUNDS 

 Rest 60-90 sec between rounds

WOD 5-30-12

25 x STRICT PULLUPS

50 x DEADLIFT 155/100

50 x HR PUSHUPS

50 x BOX JUMP 24"/20"

50 x TOES TO BAR

50 x KB CLEAN & PRESS

25 x PULLUPS (Anyway)

WOD 5-29-12

BURGENER SNATCH WARMUP 45/30

STRENGTH:

Take 12 Min. to establish a Squat Snatch max.

WOD:

OVERHEAD SQUATS 95/65

BAR-FACING BURPEE'S

21-15-9

WOD 5-25-12

10 x SNATCH 95/65

RUN 150 METERS

8 x SNATCH 115/75

RUN 150 METERS

6 x SNATCH 135/85

RUN 150 METERS

4 x SNATCH 155/95

RUN 150 METERS

2 x SNATCH 175/105

RUN 150 METERS

WOD 5-23-12

THRUSTERS 115/75

TOES TO BAR

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