2/28/2010

2/28 Sessions at 8,9,12,1

Three Rounds

6 Lengths of Stepping Lunges

10 Handstand Pushups

30 Thrusters 65/45

or......

Three Rounds

4 Lengths of Lunges

10 Handstand Pushups

20 Thrusters 115/75

2/27/2010

2/27 Sessions at 7,8,9,10,11

Grace and the kids

135/95 lbs from ground to overhead 30x

rest three minutes exactly

then repeat 20x

rest one minute exactly

then repeat 10x

2/26/2010

2/26 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

3 Rounds For Time

30 Burpees

25 Sit ups

20 Toes To Bar

15 Lengths of Suicides( Gym Runs)

2/25/2010

2/25

Rest Day

2/24/2010

2/24 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 'Thats so Jr High' Tabata Style Side Shuffles Wall Balls Suicides Pushups

......and easy, its inside.....

2/23/2010

2/23 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Back Squats, Sets of 1-10-1-20-1-30

2/22/2010

2/22 20 AMRP 5 Hanging Power Cleans 7 SDHP 9 Pullups

2/21/2010

2/21

Rest Day

2/20/2010

2/20 Session times at 7,8,9,10,11 Free Foundations/ form refresher at 12 Run 800 M for time Four different times

2/19/2010

2/19 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Power Cleans 1-1-1-1

then....

at 70% one rep max,

5 rds

two lengths of Frog Jumps

15 Power Cleans

2/18/10 Sessions will be at the new CF540 location:

5400 Bleaux Ave. (just a few doors down from the old place).

Sessions: 5:15, 6:15, 7:15, 11:30, 4:30, 5:30, 6:30

"Angie"

100 pullups

100 pushups

100 situps

100 squats

For time.

This workout can be scaled to any fitness level.

2/17/2010

Rest/Moving Day! We will start with a new three day cycle tomorrow.

2/16/2010

2/16 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Fight Gone Bad

Hello everyone, most of you know that we are in the process of moving to our new location, which is just a few doors down from where we are now, but will be much larger. Our new location will be ready to move in tomorrow, so we will have the wod tomorrow, and then a Rest/moving day on Wednesday. Then a new cycle starting on Thursday.

So to recap

2/16 Fight Gone Bad

2/17 Rest Day

2/18 Back to normal three day cycle

Thanks everyone for the Patience!!!!

2/15/2010

todays running conditions..... bravo to the hardcore;)

2/15

Rest Day!

2/14/2010

2/14 Sessions at 8,9,12,1

I know that it may be cold, but I have no idea what the gym will look like tomorrow, so come dressed warm.

4 Rounds

50 Squats

50 Situps

Run 400 M

for time

2/14/2010

2/13 Sessions at 8,9,10,11,12

Overhead Squat or Front Squat

1-1-1-1-1

then,

12 minute AMRP of

7 OH Squats 65/45 and 10 Burpees

2/12/2010

2/12 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Reps of 5-10-20-40-20-10-5 or SDHP's 95/65 and Wall Balls ****We will have special sessions on Saturday due to the moving of the pullup bars**** Sessions will be at 10,11,12--thank you for your paitence

2/11/2010

2/11

Rest Day

2/10/2010

2/10 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Barbara

5 Rounds

20 Pull ups

30 Push ups

40 Situps

50 Squats

Rest Three minutes between rounds

2/9/2010

2/9 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Squat Clean and Press or Squat Clean and Thruster

Sets of 1-1-1-1-1

Then

30 Squat Cleans For Time at 70% of your one rep max

2-8-2010

2-8 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Post Holiday! you know whats coming Filthy 50..............enjoy

2/6/2010

2/6 Sessions at 7,8,9,10,11 Fran Reps of 21-15-9 Thrusters 95/65lbs Pullups

2/5/2010

2/5

Tabata Style

GHD Situps

KB Swings

Box Jumps

Squats

Ring Dips

Each station will consist of 8 rds (20 sec on, 10 sec off)

There will be a 30 sec break between each station for transition

This will be scored by total reps

2/4/2010

2/4 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 5 Rds For Time 15 SDHP 115/75 lbs 5 HSPU 2 Wall Walks

2/3/2010

2/3 Rest Day!

2/2/2010

Kate shows you dont need a bar for CF, and Joe trys to prove just how functional CF can be.....while sledding. 2/2 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Back Squats 1-1-1-1-1-1 then 50 Pullups for time