Month: September 2011

No Burpees!

 WOD 9/19/11 Max Reps in 3 minutes: Kettlebell Swings (55/35) Rest 1 minute Front Squats (135/95) – Bar starts on ground Rest 1 minute Toes To Bar   Begin each minute with 1 clean & jerk (135/95)

The M Word

  The Daily Show With Jon Stewart Mon – Thurs 11p / 10c The Plight of Muscled Americans www.thedailyshow.com Daily Show Full Episodes Political Humor & Satire Blog The Daily Show on Facebook WOD 9/16/11 Speed Back Squats 5-5-5-5-5  Each rep try to explode from the bottom of the squat with no pause at the …

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Just Swell

 WOD 9/14/11 Overhead Squats – Find your 10 rep max 5 Lowers from an inverted hang on the rings between each set. To complete one rep hang upside down from the rings and slowly lower yourself down mixing between lowering yourself forward and backward. To scale this movement tuck your knees in close to your …

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Pardon My French

  WOD 9/13/11 Deadlift 5-5-5-3-3-3   “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-Ups   Refer to 3/11/11   Some rules at CFB… Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of …

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Canyon Creek

WOD 9/12/11 “Tabata This” Tabata Row Tabata Squat Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups Rest 1 minute between each tabata interval. You can go in any order you like, just make sure no more than 5 people will end up on the rowers at the same time!   Your score for each movement is the …

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White Water

 WOD 9/9/11 15 heavy wall ball shots x3 (heavier than normal), then 5 light wall ball shots x3 (one size lighter than your normal med-ball, throwing as high as possible; go outside for these if you’re throwing it into the roof)   4 Rounds For time: 400M run 10 Power Snatch (95/65) 30 Double Unders …

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HOB

WOD 9/8/11 Skill- 3 Rds: 10 toes to bar, then Muscle-up skill work   7 Rounds For time: 7 ring dips 7 FS (135/95) 7 pullups (chest 2 bar)

Happy Anniversary!

 WOD 9/7/11 Clean – Find your 1 rep max   AMRAP in 15 minutes: 10 Wall Ball (20/14) 10 Box Jumps (30/24) 20 Overhead Squats (45/33)   Cash Out: 3 Rounds of hanging from the pull-up bar for time. After the last person drops from the bar everyone rests one minute before starting the next …

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Brilliant!

 WOD 9/6/11 Max burpees in 1 minute. Add the single highest and lowest scores together, this will be the amount of burpees done for cashout.   6 Rounds for time: 7 Mutant Man-makers* (45/30 Dumbbells) 5 squat jumps 3 pullups 1 Handstand Push-Up   *Start with dumbbells at side, drop and do a push-up, row …

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