CFWU
Deadlift: 1-1-1-1-1
WOD: 15-12-9 For Time
Weighted Burpees (30/20)
Handstand Pushups
Toe-to-Bar
Post Loads and Times to Comments.
Wednesday, February 28, 2007
Tuesday, February 27, 2007
022707
CFWU
WOD: Station Rotation, 5 Rounds
Barbell Thrusters (35/65)
Slam Ball
Box Jump
Jumping Pullup
Rest Station
Spend 1 minute at each station, cranking out as many reps as you can!
Post Experience to Comments.
WOD: Station Rotation, 5 Rounds
Barbell Thrusters (35/65)
Slam Ball
Box Jump
Jumping Pullup
Rest Station
Spend 1 minute at each station, cranking out as many reps as you can!
Post Experience to Comments.
David Belle Parkour.
Monday, February 26, 2007
022607
CFWU
WOD: For Time
30 Pull-ups
500m Row
30 Pushups
500m Row
30 Thrusters
500m Row
30 Ball Slams
Skill: Ring Work
Inverts
Levers
Post Time to Comments.
Mike Powell and Carl Lewis battle for the long jump world record.
WOD: For Time
30 Pull-ups
500m Row
30 Pushups
500m Row
30 Thrusters
500m Row
30 Ball Slams
Skill: Ring Work
Inverts
Levers
Post Time to Comments.
Mike Powell and Carl Lewis battle for the long jump world record.
Friday, February 23, 2007
022307
CFWU
WOD: "Crossfit Total"
Maximum Deadlift
Maximum Back Squat
Maximum Shoulder Press
You have three attempts at each lift, going for a one-rep maximum. Your score is the sum of your heaviest successful lifts for each exercise.
Post Crossfit Total and Lift Breakdown to Comments.
Andy Bolton pulls a World Record 1003-pound deadlift.
WOD: "Crossfit Total"
Maximum Deadlift
Maximum Back Squat
Maximum Shoulder Press
You have three attempts at each lift, going for a one-rep maximum. Your score is the sum of your heaviest successful lifts for each exercise.
Post Crossfit Total and Lift Breakdown to Comments.
Andy Bolton pulls a World Record 1003-pound deadlift.
Thursday, February 22, 2007
022207
CFWU
WOD: "Fight Gone Bad"
Move through each of the five stations, spending a minute at each station, trying to do as many reps as possible. Repeat for three rounds, resting for one minute between rounds.
Wall-Ball: 20 pound ball, 8 ft target. (Reps)
Sumo Deadlift High-Pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row:(Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
FGB at HyperFit.
WOD: "Fight Gone Bad"
Move through each of the five stations, spending a minute at each station, trying to do as many reps as possible. Repeat for three rounds, resting for one minute between rounds.
Wall-Ball: 20 pound ball, 8 ft target. (Reps)
Sumo Deadlift High-Pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row:(Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
FGB at HyperFit.
Wednesday, February 21, 2007
022107
CFWU
Tabata Squats
rest 3 min.
1/2 Bottom 2 Bottom Tabata Squats
rest 3 min.
Tabata Squats
rest 3 min
WOD:50 Pushups
50 Double unders
50 Pullups
50 Kettlebell swings
50 Dumbbell thrusters
50 Situps
50 Dumbbell cleans
Post scores for each tabata effort and time for WOD to comments.
Tabata Squats
rest 3 min.
1/2 Bottom 2 Bottom Tabata Squats
rest 3 min.
Tabata Squats
rest 3 min
WOD:50 Pushups
50 Double unders
50 Pullups
50 Kettlebell swings
50 Dumbbell thrusters
50 Situps
50 Dumbbell cleans
Post scores for each tabata effort and time for WOD to comments.
Tuesday, February 20, 2007
022007
CFWU
Strength: 3x3 Snatch Grip Deadlift
WOD: As Many Rounds As Possible (20 minutes)
5 Bear Complexes
8 Box Jumps
8 False-grip Knee-to-Elbows
Post loads and time to comments.
Jordan Jovtchev Floor Routine
Strength: 3x3 Snatch Grip Deadlift
WOD: As Many Rounds As Possible (20 minutes)
5 Bear Complexes
8 Box Jumps
8 False-grip Knee-to-Elbows
Post loads and time to comments.
Jordan Jovtchev Floor Routine
Monday, February 19, 2007
021907
CFWU
Strength: 2-2-2-2-2-2-2
Clean and Jerk
Snatch Grip Deadlift
Complete all reps of C&J before moving on.
Jordan Jovtchev of Bulgaria.
Strength: 2-2-2-2-2-2-2
Clean and Jerk
Snatch Grip Deadlift
Complete all reps of C&J before moving on.
Jordan Jovtchev of Bulgaria.
021607
CFWU
20 minutes of Handstand Practice
WOD: For Time.
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch, each arm
Pull-ups
Glute/ham situps
Post load used for snatches and time to comments.
20 minutes of Handstand Practice
WOD: For Time.
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch, each arm
Pull-ups
Glute/ham situps
Post load used for snatches and time to comments.
Friday, February 16, 2007
021507
CFWU
Clean Practice (20 minutes
WOD: "Jackie"
1000m Row
50 Thrusters (45# barbell)
30 Pull-ups
Post Time to Comments.
Clean Practice (20 minutes
WOD: "Jackie"
1000m Row
50 Thrusters (45# barbell)
30 Pull-ups
Post Time to Comments.
Wednesday, February 14, 2007
021407
CFWU
Strength: Shoulder Press
1-1-1-1-1-1-1
WOD: For Time
15 Pull-ups
20 Push-ups
30 Dumbbell Swings (40,30)
40 Dumbbell Snatches (20 each arm)
50 Sit-ups
Post loads used for shoulder press and time for WOD to comments.
Strength: Shoulder Press
1-1-1-1-1-1-1
WOD: For Time
15 Pull-ups
20 Push-ups
30 Dumbbell Swings (40,30)
40 Dumbbell Snatches (20 each arm)
50 Sit-ups
Post loads used for shoulder press and time for WOD to comments.
Tuesday, February 13, 2007
021307
1. CFWU 2X15
2. Overhead Squat
8-5-3-1-1-1
3. WOD
Wallball 50-40-30-20-10
Ball Slam 10-20-30-40-50
Post weight used for the overhead squat and time for the WOD to comments.
eva t. of Crossfit Santa Cruz(photo courtesy of www.crossfit.com)
2. Overhead Squat
8-5-3-1-1-1
3. WOD
Wallball 50-40-30-20-10
Ball Slam 10-20-30-40-50
Post weight used for the overhead squat and time for the WOD to comments.
eva t. of Crossfit Santa Cruz(photo courtesy of www.crossfit.com)
Monday, February 12, 2007
021207
CFWU
WOD: "Chelsea"
With a continuously running clock, do the following, every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
When you can no longer keep pace, note the number of completed rounds. Continue for the remaining time.
Post Rounds on Pace and Rounds Total to Comments.
WOD: "Chelsea"
With a continuously running clock, do the following, every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
When you can no longer keep pace, note the number of completed rounds. Continue for the remaining time.
Post Rounds on Pace and Rounds Total to Comments.
Friday, February 09, 2007
020907
CFWU
Strength: Front Squat 5x3 (90% 1RM)
WOD: 9-15-21-15-9
Dumbbell Thrusters (40/30/20)
Knee-to-Elbows
Post Loads, Time, and Modifications to Comments.
Strength: Front Squat 5x3 (90% 1RM)
WOD: 9-15-21-15-9
Dumbbell Thrusters (40/30/20)
Knee-to-Elbows
Post Loads, Time, and Modifications to Comments.
Thursday, February 08, 2007
CFB Social
Hey Everyone!
A little late notice, but since the ski weekend got called off - we're substituting the event with another social. This Friday, Feb 9th, meet us at Boston Beer Works, 61 Brookline Ave opposite Fenway Park at 8 pm for another night out!
For more information, check out: http://www.beerworks.net/html/locations_fenway.html
A little late notice, but since the ski weekend got called off - we're substituting the event with another social. This Friday, Feb 9th, meet us at Boston Beer Works, 61 Brookline Ave opposite Fenway Park at 8 pm for another night out!
For more information, check out: http://www.beerworks.net/html/locations_fenway.html
020807
CFWU
WOD: As Many Rounds As Possible (20 minutes)
5 Press
5 Push Press
5 Push Jerk
Strength/Skill: Plyo Course/Muscle-up Practice
WOD: As Many Rounds As Possible (20 minutes)
5 Press
5 Push Press
5 Push Jerk
Strength/Skill: Plyo Course/Muscle-up Practice
Wednesday, February 07, 2007
020707
CFWU
WOD: "Diane" 21-15-9
Deadlifts (225)
Handstand Push-ups
Modify as necessary.
Skills: Ring Work
Inverts
Skin-the-Cats
Levers
Finisher: Tabatas
Post time and modifications to comments.
WOD: "Diane" 21-15-9
Deadlifts (225)
Handstand Push-ups
Modify as necessary.
Skills: Ring Work
Inverts
Skin-the-Cats
Levers
Finisher: Tabatas
Post time and modifications to comments.
Tuesday, February 06, 2007
020607
CFWU 2x15
WOD: 21-15-9
Heavy DB Cleans
Double Unders
Strength: 5x5 Deadlifts
Post Time and Loads to comments.
WOD: 21-15-9
Heavy DB Cleans
Double Unders
Strength: 5x5 Deadlifts
Post Time and Loads to comments.
Monday, February 05, 2007
020505
CFWU
Skill: (3) 500m Rows, rest 3 minutes between efforts
WOD: 12-9-6
Bear Complexes (95/75/55)
Split Squat Jumps
Post Times to Comments.
Skill: (3) 500m Rows, rest 3 minutes between efforts
WOD: 12-9-6
Bear Complexes (95/75/55)
Split Squat Jumps
Post Times to Comments.
Friday, February 02, 2007
020207
CFWU
Strength/Power: Split Jerk
3-3-3
WOD: "Throwing Up & Blowing Chunks"
50-40-30
Wall Ball
Slam Ball
Jumping Pullups
Pyrros Dimas in Training. He snatches more than you deadlift. Check it out!
Strength/Power: Split Jerk
3-3-3
WOD: "Throwing Up & Blowing Chunks"
50-40-30
Wall Ball
Slam Ball
Jumping Pullups
Pyrros Dimas in Training. He snatches more than you deadlift. Check it out!
Thursday, February 01, 2007
020107
CFWU
Skill: Pressing Snatch Balance
WOD: 3 Rounds for Time
15 Overhead Squats (95/65)
7 Muscle-ups
Finisher: Tabata Squats or Tabata Split Squat Jumps
Post Time and Tabata score to comments.
Skill: Pressing Snatch Balance
WOD: 3 Rounds for Time
15 Overhead Squats (95/65)
7 Muscle-ups
Finisher: Tabata Squats or Tabata Split Squat Jumps
Post Time and Tabata score to comments.
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