Wednesday, 8.10.11

Cara working her Hang Power Cleans!

A.
Back Squat: 30-3-20-2-10-1

B.
15 Min Amrap:

100 Meter Sprint
25 Air squats
5+ KB swings 55/35lbs
*Increase KB swings incrementally 5 reps every round
**Record the highest KB round you completed

C.
Burpee Challenge:

50 or 25 Burpees for time!

Friday 8.5.11

A.
Deadlift 20-3-20-2-20-1
Rest 30 seconds
12 unbroken Ring Dips
Rest 60 seconds

B.
12 Min AMRAP:
50 Bar Facing Burpees
30 Front Squats 135/95lbs
20 Deadlifts 135/95lbs

C.
For time:
Shuttle Run 400 meters
Rest 60 seconds
Shuttle Run 200 meters

Monday, 8/1/11

Partner Carry All the Way!

A1.
3 min Amrap:

20 Cal Row
30 Wallballs 20/14lb
20 Toes to bars
30 Box jumps 24/20″
20 Sumo Deadlift Highpulls with KB 70/55lb
30 Burpees
20 Shoulder to overhead 135/95lbs

REST 1 MINUTE

A2.
6 min Amrap:

20 Cal Row
30 Wallballs 20/14lb
20 Toes to bars
30 Box jumps 24/20″
20 Sumo Deadlift Highpulls with KB 70/55lb
30 Burpees
20 Shoulder to overhead 135/95lbs

REST 2 MINUTES

A3.
For time:

20 Cal Row
30 Wallballs 20/14lb
20 Toes to bars
30 Box jumps 24/20″
20 Sumo Deadlift Highpulls with KB 70/55lb
30 Burpees
20 Shoulder to overhead 135/95lbs

B.
Bonus Fun:

For time:
Run 800 meters
Rest 90
Run 400 meters

Wednesday, 7.27.11

Annie swinging the KB hard!

A.
For time:
Run 800 meters
Rest 2 minutes
Run 800 meters

B.
Floor Press 5-5-5-5-5 (21×1 pace)

C.
12 Min Amrap
On the minute every minute…
3 HSPU
1-12 Burpees
Box jumps 24/20″

WOD notes:
* If cant do HSPU, Sub: 3 count negatives, or 50% bodyweight Push Press,
* Round 1 perform 1 Burpee, Round 2 perform 2 Burpees, etc..
* Finish remaining time in minute with Boxjumps
* Start every round at the next minute mark
**Score is total number of reps performed in 12 Rounds, every rep counts!

Fight Gone Bad. . . donations starting now!!  September 17th!

Friday 7.22.11

Cara S. Yoga Class Great Turnout! Look for the next class in 2 weeks...

A.
Deadlift 1-10-1-20-1-30
Rest 30 seconds
Bulgarian Split Squats 95/65lbs – 6 each leg
Rest 60 seconds

 

B.
12 Min Amrap:
10 Overhead Squats 115/85lbs
10 Pullups
30 Double Unders

C.
“CFD Plank OFF”
Rules:
-Everyone starts plank at same time.
-Game continues till last person planking.
-Once your plank fails, you must perform abmat situps till the last person planking drops.
-Your score is your time in seconds plus total number of abmat situps.
-1 second = 1 point, 3 abmat situps = 1 point

Monday 7.18.11

Great Job to Alberto and Andy! Keep Chasin...

A. Hang Power Clean 3-3-3-3-3
Rest 20 seconds
15 elevated Ring Pushups
Rest 60 seconds

B. 20 min AMRAP
3 Push Jerk 135/85lbs
5 Front Squats 135/85lbs
7 Deadlifts 135/85lbs
9 Burpees

C. Bonus Option:
Run 400 Meter
Rest 90 Seconds
Run 400 Meter