Thursday 141218

Skill/Strength
Dumbbell/Barbell Turkish get-up 1-1-1-1-1-1-1 reps

WOD
Two rounds for time of:
Row 15 cal.’s
20/15-lb. wall ball-shots, 20 reps
Rest 1 min.
Run 200 meters

20/15-lb. wall ball-shots, 20 reps
Rest 1 min.
100 double-unders

20/15-lb. wall ball-shots, 20 reps
Rest 1 min.

Note:  Rest precisely 1 min between efforts, the rest is to encourage maximum effort during the couplet.  Post time including rest period to log.

Posted in WOD

Wednesday 141217

WOD
For time:
Row 1,000 meters
40/30-lb. dumbbell snatch, 50 reps
Row 750 meters
40/30-lb. dumbbell snatch, 35 reps
Row 500 meters
40/30-lb. dumbbell snatch, 20 reps

Note:  These are one-arm squat snatches, alternating arms.  Post time to log.

Posted in WOD

Tuesday 141216

Strength
Back squat
10 min. to establish heaviest 3 rep max

WOD
As many rounds as possible in 20 min of:
10 chest-to-bar pull-ups
95/65-lb. back squats, 20 reps
30 double-unders

Note:  Today the strength portion will be performed after the AMRAP.  Post time and load to comments.

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Monday 141215

Skill/Strength
Split Jerk, 5-5-5-5-5 reps

WOD
As many rounds as possible in 10 minutes of:
6 ring dips
12 clapping push-ups
18 box jumps, 24/20-inch

Note:  Post load and time to log.

CFYV is about encouraging others and belief in oneself!!!

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Saturday 141213

Partner AMRAP WOD
Partner 1 does as many rounds/reps as possible in 20 minutes of:
12 kettlebell goblet squats, 1.5/1 pood
9 kettlebell lunges, 1.5/1 pood
6 kettlebell snatchs, 1.5/1 pood
Partner 2 runs 200 meters with med-ball, 20/15-lbs.

Note:  Partners will do alternating runs and pick-up the round where partner left off.  Post rounds/reps to log.

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Monday 141208

Skill/Strength
Back squat
0:00-8:00 min. work towards 70% of 1 RM
8:00-10:00 min. 20 reps at 70% of 1RM unbroken

WOD
Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead sqaut, 20 reps
45-lb. back squat, 20 reps
400 meter run

Note:  Post rounds to log.

JenniferMoreno_th.jpg

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Friday 141205

WOD
As many rounds as possible in 20 minutes of:
95/65-lb. squat cleans, 10 reps
10 dips

Note:  Post rounds completed to log.  Each clean is caught in a full squat, and isn’t dropped to the hang until the hips and knees come to full extension.

Merica Sled Drag

Now that’s a sled pull!

Posted in WOD

Thursday 141204

Skill
Shoulder press
Push press
Jerk

WOD
For time:
Row 1000 meters
15 burpees
75/65-lb. Shoulder press, 30 reps
15 burpees
75/65-lb. Push press, 30 reps
15 burpees
75/65-lb. Push jerk, or split jerk, 30 reps
15 burpees
Run 1000 meters

Note:  Post time to log.  Come mentally and physically prepared for this battle!

Posted in WOD