WOD – Sat 5.19.2012
Every Saturday CFC has a Free WOD at 8:30am!
BB Gymnastics
15 minutes to establish a 1RM Clean and Jerk.
Conditioning
AMRAP 20 minutes
Run 400 meters
21 Shoulder to overhead (95/65)
12 Toes to Bar
Notes: Shoulder to overhead must begin from the ground, no rack allowed.
Community Outreach
20 minute Partner WOD
One team member rows 500m while the other team member performs as many rounds as possible of:
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As soon as the team member rowing finishes 500m the team members will switch. The member coming from the rower will pick up where the other member left off.
WOD – Fri 5.18.2012
Michelle's push press is solid!
Strength
High Bar Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 2 to 3 minutes between sets.
Conditioning
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
Post time to comments.
WOD – Thur 5.17.2012
Jason working on strict pull-ups
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
Post time to comments.
WOD – Wed 5.16.2012
Rowing "Annie"
BB Gymnastics
20 minutes Split Jerk technique work.
Notes: Concentrate on footwork and driving the hips under the bar into a support position. DO NOT go heavy unless technique is flawless. Make sure footwork for EVERY lift is the same. Do not change landing position when the weight gets heavier.
Conditioning
5 rounds for time of:
11 Deadlifts @ 185/115#
11 Pushups (hand release)
11 V-Ups DEMO VIDEO
Notes: This entire WOD should be performed using negative splits. The first round should be performed slower than the final round. Try to build pace throughout the entire piece from 85% on the first round up to full capacity on the final round.
Post results to comments.
WOD – Tues 5.15.2012
Susan deadlifts her body weight in "Christine"
* NOTE: Today has several moving parts that will need some instruction so please be on time, know your weights ahead of time for the squats, and take a trip to the potty so that we can warm-up quickly and get to it.
Conditioning
*The 3 AMRAPs should be performed as one continuous WOD.
4 minute AMRAP of:
1 Rope Climb 15′
8 Hang Squat Snatch 95/65#
2 minute AMRAP of:
Row for Meters
6 minute AMRAP of:
6 Strict HSPU (Regionals standard)
12 KBS 1.5/1 pood (vertical standard)
*Rest 10 minutes.
Run 1 mile @ 95% pace
Score is total reps completed. Post results to comments.
WOD – Mon 5.14.2012
Ryan working hard during "Christine"
BB Gymnastics
4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec. (use straps) DEMO VIDEO
Conditioning (pain threshold training)
4 rounds for total working time of:
40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups
*Rest 2 minutes between each round.
Post results to comments.
WOD – Sun 5.13.2012
Carin sticks the OHS!
Make Up Missed WOD Perform a WOD that you missed from this week.
Post time/score/load to comments the day the WOD was posted.
WOD – Sat 5.12.2012
Movement Standards
Row Get to 500M
Squats Hip crease below knees at the bottom of the squat – touch butt to pad (explanation to be provided at event); full locked-out extension at the top
Sit-ups Chest must reach past the hips at the top of the movement and hands must touch the ground behind the head at the bottom of the movement.
Push-ups Flash push-ups (hand release). Elbows must be fully locked out at the top of the movement with the body straight from shoulders to hips to knees.
Pull-ups Arms fully extended (straight) at the bottom of the movement. Chin clearly above the bar at the top of the movement.
8:00 Heat
Mason Conklin
Chad Davis
Frank Hargadon
Lauren Marie Hayden
Jenna Lay
Jason Perry
Jennifer Wray
8:20 Heat
Flo Berkson
Brian Bjerke
Susan Bjerke
Shawn Blevins
Paige Blevins
Jonathon York
Pam York
8:40 Heat
Rachel Blackman
Amy French
Julie Holcomb
Jaime Jensen
Sandy Patterson
Charlon Robertson
Sarah Young
9:00 Heat
Chris Bennett
Dan Betor
Andy German
Justin Hinkle
Matthew Hinkle
Austin O’Rouke
Mark Sapyta
9:20 Heat
Rodney Armstrong
Jawan Brown
Brad Davis
Philip Hart
Phillip Reynolds
Jason Richards
Ty Tolkinen
9:40 Heat
Laura Alley
Christy Bennett
Molly Comiskey
Stephanie Edwards
Diana Ramos
Kim Ware
10:00 Heat
Matt Brown
Tad Driver
WJ Harper
Kevin Holcomb
Brady Sandercock
Jim Sandercock
Barry Satterfield
10:20 Heat
Lily Armstrong
Carin Hopton
Amy Richards
Callie Satterfield
Tracey Satterfield
Kathleen Speidel
Liz Wiggs
10:40 Heat
Joshua Derr
Michael Hopton
Chad Howard
Adam Kaye
Justin Kettles
Jason Parham
Scott Sumrall
WOD – Fri 5.11.2012
Liz crushes C2B Pull-ups!
Strength
High-Bar Back Squats: 1X5 @ 65%, 3X5 @ 75% – rest 2 to 3 minutes between sets.
Conditioning
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
135 pound Bent over row, 6 reps
6 Bar-facing burpees
Post results to comments.
WOD – Thur 5.10.2012
- The dumbbell push press
Conditioning
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
Post time to comments.
WOD – Wed 5.9.2012
mobility work can be fun!
Skill
10 minutes Handstand or HSPU work:
- Practice getting up against the wall
- Practice balancing on your own away from the wall
- Practice kipping HSPU
Conditioning
3 rounds for time of:
Run 400M
Row 400M
20 KBS 24/16kg
Notes: Perform all work at around a 90% effort. Concentrate on controlling breathing and staying “comfortable” during the entire piece.
Shoulder mobility (Time permitting)
WOD – Tues 5.8.2012
Welcome back, Emili!
BB Gymnastics
5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec
Conditioning (pain threshold training)
3 rounds for total working time of:
15 UB Push Press 95/55#
50 Double-Unders
15 UB Overhead Squats 95/55#
*Rest 1 minute between each round.
Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.
Post time / load to comments.
WOD – Mon 5.7.2012
Kevin's got "ups"!
Strength
Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.
Conditioning
“The Chief“
Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Post all results to comments. Compare results to 12.28.11.
WOD – Sun 5.6.2012
Patrick doing Birthday Burpees!
Make Up Missed WOD Perform a WOD that you missed from this week.
Post time/score/load to comments the day the WOD was posted.
WOD – Sat 5.5.2012
Free WOD for the Community Saturdays at 8:30
“CrossFit Cowboys”
In teams of 4 complete As Many Reps as Possible per exercise
Station 1: Wallballs (20, 14)
Station 2: Power Snatches (95, 65)
Station 3: Calorie Row
Station 4: Rope Climb Ascents (15 ft.) – Each rope climb is worth 5 reps.
SCORE = Total REPS by all team members in all stations
2 minute AMRAP per movement. There will be 30 seconds of “rest” in order to give
enough time for the athletes to rotate to the next station. Each athlete will only visit each
station once. The entire team is performing all the movements at the same time. Total
work time is 8 minutes…with rest is 9 minutes and 30 seconds.
Post results to comments.
Community Outreach
Same rules as above but different stations. See below.
Station 1: Wallballs (20, 14)
Station 2: Slam Balls
Station 3: Calorie Row
Station 4: Ring Rows
WOD – Fri 5.4.2012
Caught Ty nappin' during T2B!
Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
High-Bar Back Squat: 2X5 @ 65%, 3X5 @ 70% – rest 2-3 min. between each set.
Notes on the High-Bar Back Squat.
Conditioning (pain threshold training)
5 rounds for total time of:
Run 200m
12 UB Hang Squat Cleans @ 105/75#
15 DB Push Press @ 35/20#
Rest 1 minutes.
Runs need to be absolutely 100% every round. Do not pace or hold back at all. Transitions must be as quick as possible. Time should be total of all 5 rounds WITHOUT the rest intervals.
Post results to comments.
WOD – Thurs 5.3.2012
Nice clean rack!
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up (sub V-situps)
Gretchen Kittelberger 9:20.
Post time to comments.
WOD – Wed 5.2.2012
Jim picks things up and puts them down!
BB Gymnastics
5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.
Conditioning
9-6-3 of:
Muscle-Ups
Squat Clean to Thrusters 145/95#
Post results to comments.
WOD – Tues 5.1.2012
Welcome Charlon and Andy!
