Wednesday – WOD

Five rounds for time of:

15 box jumps, 24/20″
20 kettlebell swings, 1.5/1 pood
25 double-unders

Post time to comments.

Nate grinds through a log C&J and Farmer's walk medley.

Saturday – WOD

Four sets, one starting every 6:00 of:

10 power cleans, 155/105 lbs.
10 box jumps, 30/24″
10 kettlebell squat cleans, 2/1.5 pood
10 burpees, 12″ jump

Post results to comments.

Yoga at 4:30 on Sunday.

Saturday – WOD

8:00 AMRAP of:
10 pull-ups
10 box jumps, 24″/20″

4:00 rest

8:00 AMRAP of:
10 push-ups
10 double-unders

Post total reps completed in each couplet to comments.

Tuesday – WOD

Part 1:
Deadlift, 5-5-5 (+)

Part 2:
Rounds of 21, 15, and 9 reps of:
Burpees
Box jumps, 24″/20″
Toes-to-bar

Part 2 should be fast; if your toes-to-bar are not smooth, sub glute-ham sit-ups.

Post load and reps in final set of Part 1 and time for Part 2 to comments.

Tuesday – WOD

“Fight Gone Bad!”

Three rounds for total reps/calories of:

1:00 wall ball shots, 20/14 lb. to 10′
1:00 sumo deadlift high-pull, 75/54 lb.
1:00 box jumps, 20″
1:00 push press, 75/54 lb.
1:00 row
1:00 rest

Post total score to comments.

Will proves that Saturday's muscle-up was no fluke.

CFN is proud to be a host facility for all three of this season’s OPT Big Dawg Challenges, a series of multi-event, single-day competitions. The first event in the series will be on September 25th, 2010. More information to come…

Wednesday – WOD

Perform three 5:00 work periods, each followed by a 1:00 rest. Begin each work period by running 400m, then use the reminder of the 5:00 to complete AMRAP of:

Interval 1: wall ball shots, 20/14 lbs.
Interval 2: box jumps, 24/20″
Interval 3: row calories

Post reps in each interval to comments.

Wednesday – WOD

Two rounds of:

2:00 AMRAP movement 1
2:00 AMRAP movement 2
2:00 AMRAP movement 3
2:00 rest

Movements will be selected by your trainers from the five performed in “Fight Gone Bad!” – wall ball shot, sumo deadlift high-pull @ 75/53, 20″ box jump, push press @ 75/53, and rowing – according to your unique skill set.

Post movements and total reps for each to comments.

Max rep pull-ups.

Saturday – WOD

Every minute on the minute for 15:00, perform:

5 dumbbell shoulder-to-overhead
5 box jumps

Post load and box height to comments.

Three ladies and Tommy finish off Friday's chipper.

Wednesday – WOD

Part 1:
Back squat, 3-3-3(+); follow each set of squats with three box jumps, working on explosive full hip extension rather than box height

Part 2:
Prowler sprints

Post load and reps in final set of Part 1 and notes for Part 2 to comments.

Evan, Ben, and Andy squeeze out a few extra reps on the rings.

Wednesday – WOD

Part 1:
Deadlift, 5 @ 65%, 5 @ 75%, 5(+) @ 85%

Part 2:
Five rounds for time of:
5 strict pull-ups
20 box jumps, 20″

For Part 2, the pull-ups should be the most difficult variation possible – weighted, L, CTB, etc. Make 5 reps be as hard as possible, and then smoke the box jumps.

Post load and reps completed in final set of Part 1 and pull-up variation and time for Part 2 to comments.