Saturday – WOD

Kettlebell swing breathing ladder, 2/1.5 pood, 1 to 10 to 1

5:00 rest

Burpee breathing ladder, 1 to 10 to 1

Perform 1 rep, take 1 breath, perform 2 reps, take 2 breaths, and so on. Swings and burpees must be unbroken and as fast as possible. Post notes to comments.

Wednesday – WOD

Three rounds for time of:

25 kettlebell swings, overhead, 1.5/1 pood
25 burpees

Post time to comments.

Zak, Lauren, and Hal hang on during a static hold.

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.

Tuesday – WOD

Shoulder press, 1-rep max in 4:00, starting from an empty bar
Tabata push-ups, for low score
Kettlebell swings, AMRAP in 4:00 @ 1.5/1 pood

Perform on a running 12:00 clock. Post score (press in lbs. + low score push-ups + KB reps) to comments.

Arjuna oversees a room full of scorpions.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

Saturday – WOD

A. Power clean, build to the heaviest single possible in 8:00
B. In 12:00, complete as many rounds as possible of 10 pull-ups, 20 kettlebell swings @ 1.5/1 pood, and 30 double-unders

The entire workout is to be performed on a running 20:00 clock. Post load and rounds to comments. Yoga at 5:00 on Sunday.

Lindsey achieves the vertical torso required during a burpee.

Wednesday – WOD

Part 1:
Bench press, 5-3-1 (+)

Part 2:
Three rounds for time of:
20 ring dips
20 pull-ups
20 sit-ups
20 Russian kettlebell swings, 2/1.5 pood

Post load and reps in final set of Part 1 and time for Part 2 to comments. Squats Friday, another benchmark girl Saturday…

Monday – WOD

Part 1:
Deadlift, 5-5-5 (no extra reps); perform a round of the Burgener warm-up after each set

Part 2:
15-12-9-6-3 of:
Kettlebell swings, 2/1.5 pood
Burpees

Post time for Part 2 to comments.

Heather flies through a set of pull-ups during the OPT Big Dawg Challenge.

Wednesday – WOD

Three rounds, one starting every 10:00, of:

800m run
50 Russian kettlebell swings, 1.5/1 pood
50 AbMat sit-ups

All-out effort on each set. Post notes to comments.

CFN Ladies Squash Night

Wednesday – WOD

21-18-15-12-9-6-3 reps for time of:

Kettlebell swings, 1.5/1 pood
Toes-to-bar

For toes-to-bar, any part of both feet must contact the bar at the top, and feet must clearly break the vertical plane of the bar at the bottom. If your toes-to-bar are not smooth and fast, perform glute-ham sit-ups today.

Post time to comments.

Three ladies on the rings.

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.

Also on the 25th, Evan will be participating in the Fight Gone Bad 5 Fundraiser. You can help him raise money for the Wounded Warrior Project by donating here.

Saturday – WOD

For time:

15 pull-ups
25 kettlebell swings, 1.5/1 pood
10 burpees
25 kettlebell swings, 1.5/1 pood
15 pull-ups
25 kettlebell swings, 1.5/1 pood
10 burpees

Post time to comments.

Chris reaches for the rafters.

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.