Basic everyday WODs.
Allison
A.
With a continuous running clock, perform each of the following for time:
0:00 – 1000m Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall-Balls (20 / 14)
20:00 – 30 Box Jump Overs (30 / 24)
25:00 – 800 Meter Run
*Hat tip to CF Invictus for the workout
15.5
A.
Hang Snatch
Every 30 seconds, for 10 minutes: 1 hang snatch (power or squat) at 70-80%
B.
Three rounds for time of:
300m Run
15 Hang Power Snatches (75 / 55)
15 Toes to Bar
Last done: October 2014
Only a couple more days to sign up for the CFF’s Annual Partner Competition!
A.
Every minute, for 12 minutes:
Min 1: 1-3 Rope Climbs
Min 2: 6-12 Handstand Push-ups
Min 3: 6-12 Pistol Squats
B.
For time:
15-12-9-6-3 rep rounds of:
Thrusters (105 / 70)
Chest to Bar Pull-ups
Rx+ 135 / 95, 5-4-3-2-1 ring muscle ups
Only a couple more days to sign up for the CFF’s Annual Partner Competition!
Courtney
A.
Power Clean
9 minutes to build to a heavy power clean for the day, then:
B.
Load the bar to 70% of todays max and complete as many touch and go reps as possible
C.
Death by 10 meters!
Rules:
-Run 10 m the first minute, 20 m the second minute, 30 m the third minute, etc
-You must touch the ground beyond the marked lines
-The workout ends when you cannot run the designated meters within the given minute
Only a couple more days to sign up for the CFF’s Annual Partner Competition!
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Ryan and Mike
A.
Push Press
9 minutes to build to a heavy single
B.
Load the bar to 70% of todays heavy single and complete as many unbroken reps as possible
C.
Five rounds for time of:
15 Wall-Balls (20 / 14)
15 Box Jump Overs (24 / 20)
Buy out: 400m run
Rx+ 30 / 20
Last done: July 21, 2014
Only a couple more days to sign up for the CFF’s Annual Partner Competition!
Stephen
A.
Front Squat
9 minutes to build to a heavy single for the day, then:
Load to 70% of todays heavy single and complete as many unbroken reps as possible
B.
AMRAP in 10 minutes of:
40 Double-Unders
10 Alternating Pistol Squats
10 Ring-dips
Rx+ 35/26 lb KB weighted pistols (5R, 5L), dips on MU rings
Aaron
A.
In teams of two, with only one person working at a time, complete AMRAP in 10 minutes of:
15 Toes to Bar
10 Deadlifts (155 / 105)
5 Power Cleans (155 / 105)
Rest 10 minutes, then:
B.
In teams of two, complete the following relay style:
400 m Run Buy in
then, complete three rounds of:
10 Burpee Box Jump Overs (24 / 20)
15 Wall-Balls (30 / 20)
*12 min cap*
Miranda and Amy
A.
Hang Snatch (power or squat)
Spend 12 minutes building up to a heavy hang snatch
B.
AMRAP in 12 minutes of:
6 Hang Power Snatches (95 / 65)
12 Box Jump Overs (24 / 20)
36 Double-Unders (72 singles or 36 attempts)
Rx+ 135 / 95 squat snatch from floor
Jim and Chase making funny faces
A.
Every 5 minutes, for 30 minutes (6 rounds):
400m Run
10 Strict Handstand Push-ups
15 Toes to Bar
The goal is to finish each round within 10-15 seconds of your first round
If the first few rounds take more than 3:45-4:00 min, scale back the reps
Alé
A.
Every minute, for 20 minutes:
Min 1: 5 Deadlifts at 65-70%
Min 2: 5 Tall Box Jumps
B.
Three sets of:
50 / 35 Calorie Row for time
Rest 2 minutes after each set
Score will be the time for each set
You begin to lose your conditioning after two days of no physical activity, but two weeks off is something else: What Two Weeks of Being Lazy Does to Your Body | YAHOO