WOD 10 March 2010
Big Bad Bob is back in town…… LOL!
WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
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‘Workout of the Day’ Articles
WOD 9 March 2010
Buy In/Warmup:
Stretching, barbell clean and jerk practice.
WOD:
15-12-9 reps of:
Hang Power Clean and Jerks 155 lbs
Pull-ups
Box Jump – 24 in.
Cash Out/Strength:
Press 5-5-5 @ 65% 1RM
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WOD 8 March 2010
Buy In/Warm Up:
CFWU x 2 rounds
Practice KB Swings for good technique, determine “Helen” KB weight.
WOD:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Cash Out:
3x L-Sit for time
Image: Mikki Martin (standing) and Nichole DeHart teach some first-timers the ropes! CF Kids took the 2010 Arnold Fitness Expo by storm. I was honored to be a part of it.
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WOD 6 March 2010
I’m still in Columbus, check with my lovely wife Kerry before you come out for a workout.
Buy In and Cash Out is Athlete’s choice, scale backsquat weight to about 25-30% of 1RM, or a 45# bar, whichever is heavier.
WOD:
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
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WOD 5 March 2010
Here’s one of the WODs from a recent sectional, slightly tweaked for CFCC folks:
Buy In:
CFWU, 2 rounds
WOD:
4 Rounds
6 Pullups
6 Ring Dips
Row 500M
6 Thruster (115#, 75#)
If you scale this, scale rounds to 3, then scale weight.
Cash Out:
25 Toes to Bar, KTE, or knees to chest
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WOD 4 March 2010
Buy In:
2 Rounds:
Run 200m
Run 200m Backwards
10 Solid, chest-to-ground Pushups
WOD:
5-3-1 Shoulder Press
70% 5 Reps
80% 3 Reps
90% Max Reps
5-3-1 Back Squat
70% 5 Reps
80% 3 Reps
90% Max Reps
Cash Out:
Jump Rope 1:00
10 Knees to Elbows (or chest, or toes to bar, ..however high you can go)
20 Burpees
Jump Rope 3:00
20 Burpees
10 Knees to Elbows
Jump Rope 1:00
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WOD 3 March 2010
Buy In:
Row 500m & Amundson Warmup
WOD:
8 Rounds for time
Run 400M
Rest exactly 90 secs
Your time is total time not including 8th rest period.
Cash Out:
3 Rounds Max Reps Pullups
3 Rounds Max Reps Dips
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WOD 1 March 2010
Image:
Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
Buy In:
Run 200m
10 Pushups
10 Situps
10 Pullups
Run 200m
WOD:
“War Frank”
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Cash Out:
5:00 Double Under Practice
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27 Feb 2010
What the? It’s raining again?
I guess we won’t be running. WOD will be posted at the gym. Expect heavy things.
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WOD 25 Feb 2010
Buy In/Warmup:
CFWU x 2 rounds
WOD:
5 Rounds for time:
200m sprint
185#/135# Deadlift, 7 Reps
40#/25# Dumbell Push Press, 7 Reps
Cash Out:
15 Strict Pullups, break into as many sets as necessary
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