Monday 131210

A) CFWU 2 rounds

B) SMC

C) 21-15-9
KB Snatch
Wall balls

Saturday 121210

"The 12 Days of X(fit)mas."
1. 200m
2. Pull Ups
3. Toes 2 Bar
4. Ring Dips
5. Tyre Burpees
6. Box Jumps 24"
7. Thrusters 20kg
8. Wall Balls 10kg
9. Ring Push Ups
10. Double Unders
11. KB Swings 24kg
12. Handstands

you know how the song goes 1 then 2+1, 3+2+1, etc

Friday 101210

Have you been to your pain cave lately?

A) CFWU

B) SMC

C) 21-15-9
Toes 2 Bar
Ring Push Ups

Thursday 091210

A) CFWU 2 rounds

B) Mobility WOD

C) 3 RFT
400m
30 Double unders
10 KB Push Press (r&l)
10 Ring Dips

Wednesday 081210

A) CFWU 2 rounds

B) SMC

C) Hollow holds
3 rounds
30 sec on/30 sec off

D) 'Cindy'
AMRAP 20 mins
5 Pull Ups
10 Push Ups
15 Squats

Tuesday 071210

A) CFWU 2 rounds

B) Snatch practice

C) 21-15-9

Toes 2 Bar

Box Jumps

Saturday 041210

Dirty 30

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Friday 031210

A) CFWU

B) SMC

C) 5 RFT
15 Double Unders
10 Med Ball Slams
5 Ring Push Ups

Thursday 021210

A) CFWU

B) SMC

C) max in 3 Min med ball twists

D) 21-15-9
Pull Ups
Tyre Burpees

Tuesday 301110

Helen

3 RFT

400m

21KBS

12 Pull Ups

Monday 291110

21-15-9

Wall Balls

Box Jumps

30 sec. of handstands at end of each round

Saturday 271110

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Compare to 141209

Friday 261110

A) CFWU 2 Rounds

B) SMC

C) Max DU's in 1 min.

D) "Jackie"
1000m Run/Row
50 Thrusters 20kg
30 Pull-Ups

Wednesday 241110

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tuesday 231110

500m Run
20 DB Snatch
20 DB Squat Clean
50 Sit Ups
20 DB Squat Clean
20 DB Snatch
500m Run

Thursday 181110

A) CFWU

B) SMC

C) Max. Sit-Ups in 3 mins

D) 3 RFT

20m Walking Lunges

20 Box jumps

15 Wall Balls

10 Handstands

Tuesday 161110

A) CFWU 2 rounds

B) SMC using 20kg bar

C) 3 sets Max. Pull Ups

Saturday 131110

A great book. Highly recommended.


Running workout

5 x 1km
Rest the remainder of 5 minutes for each rep.
Post the time for each.

Thursday 111110

A) CFWU 2 rounds

B) SMC 1 round

C) Max. Box Jumps in 3 mins.

D) 'Elizabeth'
21-15-9
Medicine Ball FS Clean 10kg
Ring Dips

Tuesday 091110

A) CFWU 2 rounds

B) SMC 1 round

C) 5 RFT
20 KB Swings
15 Wall Balls
10 Pull Ups

Monday 081110

A) CFWU 2 rounds

B) SMC 1 round

C) 4 RFT

400m run

50 squats

Friday 051110

A) CFWU 2 rounds

B) SMC
Scarecrow and throw
Protraction/retraction
Sots press

C) Muscle Up progressions

D) 5 RFT
10 KB Swings 16/24
10 Push ups

Thursday 041110

A) Group Warm-up

B) 'Saigon Dirty 30'
30 Pull-ups
30 Box Jumps
30 Ring Dips
30 KB Swings
30 Tyre Burpees
30 Toes 2 Bar
30 Supermans
30 Push Ups
30 Squats
30 Push Press 20kg

Tuesday 021110

A) CFWU 2 rounds

B) SMC 2 rounds
Scarecrow & Throw
Retraction/Protraction
Sots Press

C) 7 RFT
10 Wall Balls
10 Pull Ups

Monday 011110

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

C) AMRAP 20 minutes
10 Hang Squat Snatch
10 Ring Dips
10 Knees 2 Elbows

Saturday 301010

Run the Thao Dien loop, 5.2km.

Friday 291010

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

Backward lunge with a twist

Side lunge with a press up

C) Muscle Ups

Thursday WOD 281010

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

Backward lunge with a twist

Side lunge with a press up

C) 10 x handstand 10 count

D) 5 rounds for time

400m run

21 Bamboo Thrusters

15 Sit Ups

9 push Ups

Tuesday WOD 261010

A) CFWU 2 rounds

B) Kips 5x5

C) Max. Ring Dips in 3 min

D) Max. Sit Ups in 3 min.

E) Max. KB Swings in 3 min.

F) Max. Burpees in 1 min.

Monday WOD 251010

A) CFWU 2 rounds
10 Push Ups, 10 Pull Ups, 10 Ring Dips, 10 Sit Ups, 10 Double Unders, 10 Supermans, 10 Squats

B) SMC 2 rounds

C) 20 Handstands

D) 21-15-9
Medicine Ball Cleans
Ring Push Ups