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

Saturday WOD 231010

"Griff"

800m forward

400m backward

800m forward

400m backward

Friday WOD 221010

A) CFWU 2 rounds

B) SMC 2 rounds

C) 10 Handstand Push Ups (HSPU) assisted

D) 40-30-20

Wall Balls

Double unders

Thursday WOD 211010

A) CFWU 2 rounds

B) SMC 2 rounds

C) 'Tabata Something Else'

8 rounds of each exercise.

32 rounds total.

20 sec. work

10 sec. rest

Smallest rep count of each exercise is your score.

Pull Ups

Push Ups

Sit Ups

Squats

Tuesday WOD 191010

A) CFWU 2 rounds

B) SMC 2 rounds

C) Max Push ups (release hands at bottom) 2 minutes

D) Not 'Helen'
3 rounds for time
800m run
21 KB Swings 1.5 pood
11 Pull Ups

Monday WOD 181010

A) CFWU 2 rounds

B) SMC 2 rounds

C) Max. pull-ups in 1 minute

D) 21-15-9
Toes 2 Bar
Box Jumps

E) 100 twists

Bodyweight Workouts

So here you go. A comprehensive list of bodyweight exercises.

click here

Choose one, scale it back if you need to and log your results in the comments.

If you are spending any time on the beach in the next week, I recommend 400m of walking lunges. Guaranteed 3 days of 'but burn'. Enjoy and go hard.

Friday WOD 081010

A) CFWU

B) SMC

C) Max. Box Jumps in 3 minutes

D) 21-15-9

Wall Balls

Pull Ups

E) 50 Sit Ups

Thursday WOD 071010

You thought ring dips were tough, tomorrow we do 'L-sit Iron Cross' for time.

A) CFWU 2 rounds

B) SMC 2 rounds

C) KB Push Press

5-5-5 (5R-5L)

D) 21-15-9

Double Unders

Ring Dips

Push Ups

Tuesday WOD 051010

The morning crew blasting out the pull ups.

A) 2 rounds 30 seconds each
plyo twists
starters
star jumps
roll & reach

B) SMC 3 rounds

C) max. sit ups in 2 minutes

D) 25-20-15-10-5
Double unders
Pull Ups
Squats