Monthly Archives: August 2013

WOD – 40.5 –

Skill/Strength Deadlift 1.1.1.1.1. x 3 sets – rest 3 min b/w sets The above template (1.1.1.1.1.) means you will perform 5 reps of the Deadlift but each rep will be separated by 10 seconds of rest.  Also, I want you guys to drop the bar from the top of every rep. Now some of you […]

WOD – 40.6 –

AUGUST BENCHMARK AUGUST BENCHMARK AUGUST BENCHMARK Skill/Strength Max Unbroken Ring Rows/Pullups/Chest to Bar Pullups/Muscle Ups -Work at the movement which is right for you at this point in your CF development -Kipping & Bands are allowed -You can take multiple attempts but if you do, make sure to rest adequately b/w WOD Alternating Tabata – […]

WOD – 40.7 –

Skill/Strength Bent Over DB or KB Rows 3 sets of 8 to 12 hard reps – 1 min rest b/w arms – 1 min rest b/w sets WOD 28-22-16-10 Plate Overhead Walking Lunges (45/25) Burpees 800m Run Buyout -If you do not have the requisite shoulder range of motion to pull off a good looking […]

WOD – 40.8 –

Skill/Strength 2 rounds of the following Prone Plank 1 min hold Side Plank 30 sec hold Band Pull-Aparts – 1 min effort WOD 10 min AMRAP 5 Renegade Rows (45/30) (Row + Row + Pushup = 1 rep) 25 AbMat Situps 10 Air Squats   scores from Saturday

WOD – 40.9 –

Skill/Strength Warm Up all the movements for the WOD Determine the correct weight for the WOD -You should be able to perform at least 10 Thrusters unbroken with the weight you pick WOD 1 Round 20 Thrusters (105/75) 20 Power Snatch 20 Shoulder to Overhead 20 Back Squats 20 Front Squats The Catch…Every minute, on […]

WOD – 41.0 –

Skill/Strength A1 – Pullup Strength – 3 sets of 5 to 7 challenging reps.  Use an external load if necessary.  If you need assistance to complete pullups, then perform 5 to 7 negatives with a 3 second hold at the top and a 5 second controlled descent. A2 – Dumbbell Box Jumps – While Holding […]

WOD – 41.1 –

Skill/Strength Drill the 1 Arm KB Power Clean + Reverse Lunge Watch this hansom stranger demo the movement WOD 5 min AMRAP 1 Arm KB Reverse Lunge – Alternating Legs per rep – 10 reps per arm 20 KB Swings (53/36) 3 min rest 4 min AMRAP 1 Arm KB Reverse Lunge – Alternating Legs […]

WOD – 41.2 –

Skill/Strength Toes to Bar Work Option 1 – Strict Toes to Bar – 4 sets – Max Reps per set – 2 min 90 sec rest Option 2 – Strict Toes as High as Possible – 4 sets – Max Reps per set – 2 min 90 sec rest Option 3 – V-Ups with super […]

WOD – 41.3 –

Skill/Strength Power Clean Work Spending 15 minutes either drilling certain aspects of the Clean, most importantly, a proper bar catch on the shoulders or… Working Up to some heavy & clean looking reps WOD 1 Round for time 1000m Row 30 Power Cleans (155/115) 800m Run   Attention Attention, ALL CFSers, Ellen and Dan Goldberg […]

WOD – 41.4 –

Skill/Strength Heavy Bent Over DB or KB Rows – 4 sets of 8 to 10 reps – 1 min rest b/w arms – 1 min rest b/w sets -Go heavy, only the arms moves…not the trunk or hips WOD 2 Rounds, 4 stations, 2 min per station, 30 sec rest b/w stations Station One – […]