4.2.2012

04/01/12 by Derek | Blog, WOD | No Comments »

Warmup:

4 sets

PVC Pass Thru x 10

Active/Passive Lat Pull x 10

OH Lunge 1 Length

Skill:

Accumulate 50 deadhang pullups and 80 hollow rocks.

Use a spotter if needed, or do 20-25 negatives.

Rx+, do L-Pullups

WOD:

In teams of 2, 1 working while 1 rests:

100 Kipping Pullups

100 DB Thrusters with 45’s/30’s

100 Renegade Rows, same DB’s

Complete all reps before moving on to the next. Rx+ chest to bar pullups.

3.31.12

03/30/12 by Jonathan | Blog, WOD | 9 Comments »

3.31.12

8am specialty course:  OPEN GYM -sign up only, 8 person maximum-

Warm Up:

CFCDA+

med ball compass

Skill:

dot mats

suicide WU

WOD:

“It takes 2 for WB’s and BJ’s”

In teams of 2, one person will complete a 1 minute round before switching

30’ max WB

30’ max Box Jump

Alternate back and forth for 20 minutes, completing 10 rounds each for total reps.

3.30.12

03/29/12 by Jonathan | Blog, WOD | No Comments »

3.30.12

Warm Up:

CFCDA+

strict pull up (or negatives)

ring row (feet up)

5-4-3-2-1 reps

Skill:

clean prep.

WOD:

“CFCDA Capacity Test”

10 minutes to find your 3RM squat clean and burpee max reps

-cannot start burpees until minute 3

-FS 3 rep must be completed in 30″

-must begin with an empty bar.

REST 4′

4′ max effort row for cals

3′ max effort pull ups

2′ max effort FS @ 1/2 BW

1′ max effort push press/jerk at 1/2 BW

-score is total reps

-no racks allowed.

3.29.12

03/28/12 by Jonathan | Blog, WOD | No Comments »

3.29.12

Warm Up:

CFCDA+

turkish get-up 3×3 (add 1-arm OHS at the top of each rep)

Skill:

40″ max effort on the Airdyne

Rest 5′

max watts on the erg (2 chances)

WOD:

“Maxercise”

20 minutes of instructor-led kettlebell fun!

3.28.12

03/27/12 by Jonathan | Blog, WOD | No Comments »

3.28.12

Warm Up:

CFCDA+ 3 rounds w/ barbell

10 reps muscle snatch

10 reps OHS

Skill:

OHS 4×10 ascending

WOD 

30-20-10

burpee

double under

toe to bar

3.27.12

03/26/12 by Jonathan | Blog, WOD | No Comments »

3.27.12

Warm Up:

CFCDA+

DB swimmers 2×15

Med ball warm up

Skill:

Clean to strict press: 10-10-10-10 ascending

WOD: 

“steady as she goes”

AMRAP 20″

overhead walking lunges 10m

ab disc 10m

run 400m

3.26.12

03/25/12 by Jonathan | Blog, WOD | No Comments »

3.26.12

Warm Up:

CFCDA+ 2 rounds of

scap PSU x15

holllow rock x15

trap 3 raise x10

good morning salutation x10

Skill: 

Deadlift 4×10, no heavier than 60% of 1RM. 31X1 pacing.

WOD:

“The long goodbye”

teams of 4

row 8k

sled pull

jump rope (singles)

rotate on the minute

03.24.2012

03/23/12 by Derek | Blog, WOD | No Comments »

12.5

03.23.2012

03/22/12 by Derek | Blog, WOD | 2 Comments »

Warmup:

Shoulder DROMS, then:

3 sets

Active Passive Lat Pull x 10

Windmill x 10

Skill:

15 minutes to work on pullup technique. Gamers work on chest to bars.

WOD:

4 x 400 m Row @ 90%

Rest approx 3 mins between efforts

*Tips for chest to bar pullups: try a wider than normal grip.

3.22.12

03/22/12 by Jonathan | Blog, WOD | No Comments »

Warm Up 

CFCDA+

Med Ball WU

Skill

Instructor-led KB complex

Sprint prep line drills

WOD: Double Suicide

1 suicide+30″ DU

2 suicide+30″ DU

3 suicide+30″ DU

4 suicide+30″ DU

5 suicide+30″ DU