Author Archives: admin

Mobility

Dynamic

Complete for Time
10-9-8-7-6-5-4-3-2-1
Pull-ups
Power Clean & Jerk #135/95

Cash Out
50 Sit ups
50 Back Extentions

Warm-up Drills
Mobility

Dynamic
Row 500m or Row 400m
”Burgener Drill” (3Rnds/PVC)
2 Rounds of:
5 x Deadhang C2B Pull-ups
10 x Walking Lunges (alt.legs)
15 x Knees-2-Elbows

”Frozen Shoulder Syndrome II”
Complete the following for time
Run 400m
21 x Push Jerk (135/95lbs)
21 x KB Swings (32/24kg)
Run 400m
15 x Push Jerk (135/95lbs)
15 x KB Swings (32/24kg)
Run 400m
9 x Push Jerk (135/95lbs)
9 x KB Swings (32/24kg)

Skill Development
Work on a skill set of choice, foam roll, stretch, or execute a mobility WOD

Mobility
Dynamic

”Press 3-3-3+”
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

”Pull N’ Peel”
4 Rounds for time of
Row 350m or run 400m
7 x Squat Clean (155/115lbs)

Post times to comments.

Sorry folks – no training today. Check the Facebook page or here re tomorrow.

Mobility
Dynamic

”Noncommittal”
Complete as many rounds as possible in 15:00 of
9 x Ring Dips
12 x Dumbbell Renegade Rows (alt.sides)
15 x GHD/Abmat Sit-ups

Notes: Feeling Frisky? Muscle-up into each set of Ring Dips and watch how many more you actually can do without a break.

”The 2-Minute Drill 2.0”
Complete as many reps as possible in 2:00 of
Double-unders
Rest 1:00
Then…
Complete the # of Double-unders scored from above for time.

Mobility
Dynamic

”Back Squat 5-5-5+”
Work through the following sets of Front Squats using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

”White”
Complete 5 Rounds for time of
Waiter walk – 100 ft (50 ft each arm)
10 x Toes-2-Bar
21 x Overhead Walking Lunges (45lbs)
Run 400m

Mobility
Dynamic

”Pyramid Jackie”
500m Run or Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Run orRow

Notes: If you’re planning on competing or just feeling frisky today… Yes, everything unbroken.

”Static Half-Annie”
Complete for time
25 x Double-unders
:25 x L-sit
20 x Double-unders
:20 x L-sit
15 x Double-unders
:15 x L-sit
10 x Double-unders
:10 x L-sit
05 x Double-unders
:05 x L-sit

Mobility
Dynamic

”CF Games 2008 Deadlift/Burpee WOD”
5 Rounds for time of
5 x Deadlift (275/185lbs)
10 x Burpees

Skill Development
3 Rounds at your own pace of
15 x Ring Support
25 x Knees-2-Elbows (Strict)

Mobility
Dynamic

”Running Karen”
Complete the following for time:
150 x Wallball (20/14lbs)

Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible.

Post times and number of 200m Sprints completed to comments.

Warm-up Drills
Mobility
Dynamic

”M.E. Power Cleans”
Warm-up as needed before working up to a new 1-Rep maximum personal record Power Clean.
Power Clean 1-1-1-1-1.

”The Tower”
Complete for time
Row 500m or Run 400m
30 x Knees-2-Elbows
30 x Burpee Jumping Pull-ups
40 x GHD Sit-ups
20 x Burpee Jumping Pull-ups
50 x Abmat Sit-ups
10 x Burpee Jumping Pull-ups
Row 500m or Run 400m

Post time to comments.

Mobility
Dynamic

”Power Christine”
Complete 3 Rounds for time
Row 500m or Run 400m
12 x Power Clean (.75xBW – or scaled as needed)
21 x Box Jumps (24/20”)

Skill Development
For time
75 x GHD or Abmat Sit-ups