January 2013

WOD: A. In 15 minutes, build up to a 1RM power snatch B. Complete as many rounds and reps as possible in 10 minutes of: 30 double unders 15 power snatch Power Snatch weights are as follows: Men and Masters Men 45-49, 50-54: 75lbs Women and Masters Women 45-49, 50-54: 55lbs Master Men 55-59, 60+: 65lbs […]

WOD: For time: 30 HSPU 50 back extensions 30 KTE 30 DL 225/155 30 DB/KB push press 40#/30#, 20kg/12kg 50 KBS 24/16 20 calorie row 10 muscle ups

WOD: A. Snatch Balance 3-3-2-2-2-1-1-1-1-1 E2MOM B. In 20minutes, find a 1RM squat snatch C. complete 20 evil wheels

WOD: A. Back Squat E3MOM: in 4 sets, build up to a 5 rep max B. 7 rounds for time of: 12 thrusters 75/55 9 T2B 200m run with medball, 20/14

WOD: A. E3MOM: 5 sets Power Clean Cluster: 1.1 1 low hang above the knee power clean + 1 power clean B. 5 rounds for time of: 10 power clean & jerk 155/105 1 rope climb (legless)

WOD: A. In 20 minutes, build up to a 2RM 3 second pause OHS B. 2010 Northwest Regional Event 1 3 rounds for time of: 10 OHS 135/95 50 double unders

WOD: “CF Football Total” Power Clean, 1 rep Squat, 1 rep Bench, 1 rep Deadlift, 1 rep *Perform a single maximal effort for the lifts listed above. After warm ups, only 3 attempts allowed.* Combine all 4 lifts to create CF Football Total

WOD: A. In 15 minutes build up to a 1RM push press B. Complete as many rounds and reps as possible in 18 minutes of: 15 box jumps 24″/20″ 12 push press, 115/75 9 T2B 55 and over men and women: Complete as many rounds and reps as possible in 18 minutes of: 15 box jumps

WOD: A. Weakness Work Training 16 minutes (Athlete makes 2 choices based on greatest weaknesses and alternates choices on even and odd minutes) Alternating EMOM for 16 minutes: 1 rope climb 6 pistols (3 each leg) 2 squat cleans 2 squat snatch 2 muscle ups 3-5 ring dips 10m handstand walk 2-4 HSPU (any style) or

WOD: A. 1 1/4 front squats: 5 sets 5 reps E3MOM B. 10 rounds for time of: 3 DL 315/220 2 muscle ups 1 parallette HSPU