Monday 150706

WOD
DT
5 rounds for time of:

155/105-lb. deadlifts, 12 reps
155/105-lb. hang power cleans, 9 reps
155/105-lb. push jerks, 6 reps

Note:  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.  Record time to log.

Annie Thorisdottir, 8:27 – [video]

Posted in WOD

Saturday 150704

CFYV Partner WOD
135/95-lb. bench press, 150 reps
100 meter farmers carry, 1.5/1 pood

Note:  While partner A completes the 100 meter farmers carry, partner B completes as many reps of bench press as possible.  Partners switch after each farmers carry.  When 150 reps have been completed call time.  If the kettlebells hit the deck during the carry, 5 burpees before partners switch.  Record time to log.

Boot camp
As many rounds as possible in 20 minutes of:
3-6-9-12… ect.
Med-ball clean
Man makers
Row 

Posted in WOD

Thursday 150702

Wendler Strength
Overhead squat
Deadlift

WOD
2 rounds for max reps against a 2 minute running clock of:
Run or row 200 meters
Max rep handstand push-ups
Rest 1 minute
Run or row 200 meters
Max rep dumbbell snatch  – AHAP
Rest 1 minute

Note:  Wendler series starts cycle-3 week-1.  Time to add weight to your multiplier.  Record load and reps to log.

Boot camp
Run 800 meters
30 hand release push-ups
30 dumbbell push-press (AHAP)
30 burpees
30 dumbbell front squat
30 walking lunges

027

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Tuesday 150630

WOD
For time:
Row 2,000 meters
50 wall-ball shots, 20-lb. ball
Row 1,000 meters
35 wall-ball shots, 20-lb. ball
Row 500 meters
20 wall-ball shots, 20-lb. ball

Note:  Run option available for this workout.  Record time to log.

Posted in WOD

Saturday 150627

WOD
For time:
185/135-lb. deadlift, 50 reps
100 lunges
185/135-lb. deadlift, 50 reps
100 lunges

Note:  Record time to log.

“It’s ultimately all about going into a workout with confidence.” – Chris Spealler

fri

Posted in WOD

Friday 150626

WOD
For time:
Run 400 meters with 20/14-lb. med-ball
75 pull-ups
Run 400 meters with 20/14-lb. med-ball
75 push-ups
Run 400 meters with 20/14-lb. med-ball
75 burpee jump to 45-lb. plate
Run 400 meters with 20/14-lb. med-ball

Note:  Record time to log.

Boot camp
Row 3000 meters
Then
21-15-9 reps of:
Wall-ball shots
Ring rows
Push-ups

016

Posted in WOD

Thursday 150625

Wendler strength
Overhead squat
Deadlift

WOD
As many rounds as possible in 8 minutes of:
12 wall-ball shots, 20/14-lb. ball
12 box jumps, 30/24-inch

Note:  Wendler strength – cycle-2 week-4, de-load week.  You’re not going for max reps.  Today  we will get some light work done and prime yourself for the the next cycle of training.  We are making small, steady progressions over time that will lead to big gains.  Enter the cave for more details!  Record time to log.

Boot camp
5 rounds of:
Minute 1: 100 meter shuttle sprint
Minute 2:  ME man makers
Minute 3:  Plank hold
Rest 1 minute

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Posted in WOD

Wednesday 150624

Skill/Strength
Split jerk, 1-1-1-1-1-1-1 reps

WOD
3 rounds for max reps of:
1 minute of Double-unders
1 minute of strict pull-ups
1 minute of dumbbell push-press, 40/30-lb.
Rest 1 minute

Note:  For the skill/strength component, use a rack and works towards a heavy one repetition max effort.  The WOD is 3 minutes of work followed by 1 minute of rest.  Athletes will start with one minute of double-unders then after 1 minute switch to strict pull-ups for 1 minute then switch to dumbbell push-press for 1 minute followed by 1 minute of rest.  Record loads and reps to log.

 

Posted in WOD

Tuesday 150623

WOD
Hall
5 rounds for time of:

225/155-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5/1 pood, 10 each arm
Rest 2 minutes

Note:  U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.  Record time to log.

Boot camp
In teams of two complete as many rounds as possible in 30 minutes of:
800 meter run
60 jumps ropes single or double
40 goblet squats
20 burpees
Reps can be split however desired but must complete in order.

 

 

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Monday 150622

Skill/strength
Barbell complex

WOD
For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips

Note:  Record time to log.

mon

Posted in WOD

Saturday 150620

WOD
For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups

Note:  Record time to log.

Posted in WOD