WarmUp:
Dynamic Mix
Shoulder/Hip Mobility
MOD:
Max Height Box Jump
WOD: Dirty Thirty
30 SDHP (95/65)
30 Pullups
30 Kettlebell Swings (50/35)
30 Box Jumps (24/20)
30 Knees to Elbows
30 Push Press (95/65)
30 Situps
30 Wallballs (20/16)
30 Burpees
30 Double unders
300m Sprint
TIME 20: soimething secs
Thursday, December 29, 2011
Wednesday dec 27
WarmUp:
Dynamic Mix
Shoulder/Hip Mobility
MOD:
Max Height Box Jump
WOD: Dirty Thirty
30 SDHP (95/65)
30 Pullups
30 Kettlebell Swings (50/35)
30 Box Jumps (24/20)
30 Knees to Elbows
30 Push Press (95/65)
30 Situps
30 Wallballs (20/16)
30 Burpees
30 Double unders
300m Sprint
TIME 20: soimething secs
Dynamic Mix
Shoulder/Hip Mobility
MOD:
Max Height Box Jump
WOD: Dirty Thirty
30 SDHP (95/65)
30 Pullups
30 Kettlebell Swings (50/35)
30 Box Jumps (24/20)
30 Knees to Elbows
30 Push Press (95/65)
30 Situps
30 Wallballs (20/16)
30 Burpees
30 Double unders
300m Sprint
TIME 20: soimething secs
tuesday dec 27th
WarmUp:
500m Row
400m Run
15 DB Thrusters(25/15)
15 KB Swings (50/35)
15 T2B
15 Catapults (20/16)
MOD:
Ring Work
Inversion, Ring HSPU, L Thrus
Review Full Clean.
WOD: 20m for Reps and Wgt/Alt Mins
Clean
Dbl Unders
Got 39 reps of cleans and got up to 120lbs last set got 2 reps
500m Row
400m Run
15 DB Thrusters(25/15)
15 KB Swings (50/35)
15 T2B
15 Catapults (20/16)
MOD:
Ring Work
Inversion, Ring HSPU, L Thrus
Review Full Clean.
WOD: 20m for Reps and Wgt/Alt Mins
Clean
Dbl Unders
Got 39 reps of cleans and got up to 120lbs last set got 2 reps
Monday 26th dec
WOD:
1 Mile Run
100 Pullups
100 Pushups
100 Situps
100 Squats
1 Mile Run
time was 41:00
1 Mile Run
100 Pullups
100 Pushups
100 Situps
100 Squats
1 Mile Run
time was 41:00
Monday, December 19, 2011
DEC 19th
Dec 19th, 2011
Warmup: 4 RFT
400m Run
25 Dbl Unders
MOD: Push Jerk
3-3-3-3-3
WOD:
10 Push Jerk (95/65)
DONE IN 16:36
1 Round of Cindy
9 Push Jerk (95/65)
1 Round of Cindy
…cont til…
1 Push Jerk (95/65)
1 Round of Cindy
Cindy is 5 Pullups, 10 Pushups, 15 Squats
Warmup: 4 RFT
400m Run
25 Dbl Unders
MOD: Push Jerk
3-3-3-3-3
WOD:
10 Push Jerk (95/65)
DONE IN 16:36
1 Round of Cindy
9 Push Jerk (95/65)
1 Round of Cindy
…cont til…
1 Push Jerk (95/65)
1 Round of Cindy
Cindy is 5 Pullups, 10 Pushups, 15 Squats
In Honor of Melody Gehosky’s 34th Birthday is Dec 16th and per her deployed hubbys request we will be doing a CFSF Nasty Girl “Melody” WOD today! Her hubby contacted us yesterday with the most awesome email! Gota love a good man! Happy Birthday Melody from your Man…and your CFSF Family!
WarmUp:
1 Mile Run
50 Dbl Unders
15 Calorie Row
MOD: Snatch
Snatch Progression/Skill Work
WOD: “Melody”
34 Deadlifts (135/95)
16 Snatch (135/95)
34 Box Jumps (24/20)
16 HSPU
34 Deadlifts (135/95)
16 CTB Pushups
did this with 65lbs but should have gone heavier donw in 9min an keep forgotting lately to write my times
WarmUp:
1 Mile Run
50 Dbl Unders
15 Calorie Row
MOD: Snatch
Snatch Progression/Skill Work
WOD: “Melody”
34 Deadlifts (135/95)
16 Snatch (135/95)
34 Box Jumps (24/20)
16 HSPU
34 Deadlifts (135/95)
16 CTB Pushups
did this with 65lbs but should have gone heavier donw in 9min an keep forgotting lately to write my times
DEC14
Dynamic Warmup
Speed Work
400m Sprint-Rest 30 Seconds
300m Sprint-Rest 20 Seconds
200m Sprint-Rest 10 Seconds
100m Sprint
MOD:
Split Jerk Skill Transfer
Split Jerk 3-3-1-1-1 to 1RM
WOD: 21-15-9
Split Jerk (105/75)
K2E
KB Swing (2P/1.5Pood)
Got to 110 on my split jerk
10:59 as rx
Speed Work
400m Sprint-Rest 30 Seconds
300m Sprint-Rest 20 Seconds
200m Sprint-Rest 10 Seconds
100m Sprint
MOD:
Split Jerk Skill Transfer
Split Jerk 3-3-1-1-1 to 1RM
WOD: 21-15-9
Split Jerk (105/75)
K2E
KB Swing (2P/1.5Pood)
Got to 110 on my split jerk
10:59 as rx
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