WOD

20 Apr 2010

CF mainsite WOD

Clean 1 rep every minute on the minute for 15 minutes.

WOD

19 Apr 2010

CF Mainsite WOD

3 rds for time of:
Walking lunge 100ft
50 squats
25 back ext

10-12 Apr we were training and not able to workout.
13-17 Apr the ADVON was on pass.
18 Apr was a travel day.
15-19 Apr the Main body was on pass

9 Apr 2010

Out at COL Eagle- not able to workout today

WOD

8 Apr 2010

For time

21-18-15-12-9-6-3

Push-ups
Bosu ball squats
GHD sit-ups
Jumping lunges
Push press
P-ball pikes

7 Apr 2010

White day-enjoyed the day off

WOD

Tue 6 Apr 2010

"3001"

30X all exercises below with 1 min of Run, bike, row between each exercise

Burpees
Bosu ball squats
Back ext
Pull-ups
Accelerating lunges
GHD sit-ups
Push press (PP)
Box jumps
KTE
Thrusters

WOD

80-90% Tempo

Run: SC: 1.5mi, LC: 5mi
bike: SC: 10mi, LC: 18mi
C2: SC: 2km, LC: 5km

1st half @ 80% with 2nd half @ 90%

WOD

Sun- training day

WOD

10 Pull-ups
20 Push-ups     X3
20 Sit-ups
 then
Run, bike, C2 2 min X2 with one minute rest b/t sets
 then
Pull-up, push-ups, Sit-ups X2
 then
Run, Bike, C2
 then
Pull-up, push-ups, Sit-ups X1
 then
Run, Bike, C2.

WOD

Friday

unable to workout due to training.

WOD

Rest Day

WOD

12 Time trial (TT)

Run, bike, or row

then

Squat skills stations

WOD

For time:

300

30 Box jumps @ 24" box
30 Push-ups
30 KBS @ 50lbs
30 KTE
30 PP
30 lunges
30 Back Ext
30 Atomic Sit-up
30 Burpees
30 Thruster @ 95 lbs

post your time to comments

WOD

Death by 10 sec

WOD 28 Mar 10

For time:

11x Pull-up +
15x Front Squat @ 95# +
20x  Push-up+
15x Push Press @ 95# +
30x Burpee +
15x Hi-Pull @ 95# +
40x Atomic Sit-up +
15x Back Squat @ 95# +
50x Box Jump @ 24” Box

WOD 27 Mar 10

None

WOD 26 Mar 2010

Rest Day due to training requirements. Will bust it on Sat.

WOD

3 X 5, with 3 minutes rest between sets. Hold the longest distance possible.

Swim, Bike, Run, C2

Rest Day

WOD

For time:

10-9-8-7-6-5-4-3-2-1

Pull-ups (chest to bar)
Box jumps 30 in box
GHD sit-ups

post time to comments

WOD by Cullen

Choose your battle:

Bike, Run, Rower

5 sec on, 10 sec off, 20 sec on, 10 sec off, 10 sec on, 10 sec off, 30 sec on, 10 sec off, 15 sec on, 10 sec off, 25 sec on, 10 sec off.

3 rounds with no rest between sets.

WOD #1

Workout Gone Wrong

Row
Push-ups
Box jumps 24"
Pull-ups
Thrusters

1 minute rounds with a running clock. No rest between exercices. 1 min rest at the end. Repeat 4X