Meet in the Weightlifting Room
CFE STRENGTH & CONDITIONING WOD:
2-2-2-2-2-2-2-2-2-2
Hang Power Snatch
Post loads to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): Repeat 125m, recover 3:00 until form/pace deteriorates
Bike (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates
Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates
Ruck (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Monday, 31 March 2014
Meet in 3rd floor weight room at 0530!
STRENGTH:
ME: Back Squat
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
For Time:
25-20-15-10-5-10-15-20-25
KB Swing (53/35)
Box Jump (24")
Post time to comments.
Saturday, 29 March 2014
Single-Sport (SS)
Choose ONE of the following sports on your own or meet up with a buddy:
Swim (SUN): 800m Time Trial (all out effort)
Bike (SUN): 15k TT
Run (SUN): 5k TT
Row (SUN): 2k TT
Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Choose ONE of the following sports on your own or meet up with a buddy:
Swim (SUN): 800m Time Trial (all out effort)
Bike (SUN): 15k TT
Run (SUN): 5k TT
Row (SUN): 2k TT
Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Friday, 28 March 2014
Meet in the Weightlifting Room in Arvin
STRENGTH:
Dynamic Effort: Power Clean 10 x 2 @ 60% 1RM
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
DE: Dynamic Effort. Usually 2 reps at 50-70% (not limited to these) done as fast as possible. Think of a ball bouncing off the floor. You may choose to utilize bands, chains, boxes, boards, or whatever your little heart desires to mix it up and add to either of these. Remember ME is Max effort and DE is Dynamic and for speed!
CFE STRENGTH & CONDITIONING WOD:
5 Rounds for Time
Run 400m
7 - Muscle Ups
Post time to comments.
There will be an endurance WOD posted for Saturday as well...stay tuned!
STRENGTH:
Dynamic Effort: Power Clean 10 x 2 @ 60% 1RM
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
DE: Dynamic Effort. Usually 2 reps at 50-70% (not limited to these) done as fast as possible. Think of a ball bouncing off the floor. You may choose to utilize bands, chains, boxes, boards, or whatever your little heart desires to mix it up and add to either of these. Remember ME is Max effort and DE is Dynamic and for speed!
CFE STRENGTH & CONDITIONING WOD:
5 Rounds for Time
Run 400m
7 - Muscle Ups
Post time to comments.
There will be an endurance WOD posted for Saturday as well...stay tuned!
Thursday, 27 March 2014
Long Intervals, Single-Sport (SS)
Choose ONE of the following sports (3+ Hours Before or After CFE Strength & Conditioning WOD):
Swim (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Bike (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Row (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Ruck (THU): Repeat 2:00on, 2:00off until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
CFE STRENGTH & CONDITIONING WOD:
As Many Reps As Possible in 8:00 of:
Ground to Overhead
(135/95)
Post time to comments.
Choose ONE of the following sports (3+ Hours Before or After CFE Strength & Conditioning WOD):
Swim (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Bike (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Row (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Ruck (THU): Repeat 2:00on, 2:00off until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
CFE STRENGTH & CONDITIONING WOD:
As Many Reps As Possible in 8:00 of:
Ground to Overhead
(135/95)
Post time to comments.
Wednesday, 26 March 2014
Meet in the Weightlifting Room on the ground floor of Arvin
STRENGTH:
DE: Shoulder Press 9 x 3 @ 60% 1RM
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
As Many Rounds As Possible In 15:00:
10 - Pull Ups
10 - Ring Dips
10 - Walking Lunge Steps
Post number of rounds to comments.
Tuesday, 25 March
Location: Meet at front of Arvin at 0530.
WOD:
Single Sport - Choose ONE of the following sports:
Swim: Repeat 25m, recover 2:00 until form/pace deteriorates
Bike: Repeat 400m, recover 2:00 until form/pace deteriorates
Run: Repeat 100m, recover 2:00 until form/pace deteriorates
Row: Repeat 100m, recover 2:00 until form/pace deteriorates
Ruk: Repeat 400m, recover 2:00 (55# ruck/boots/utes) until form/pace deteriorates
Then, after 3 hours of rest: "Helen", 3RFT
Run 400m
21 KB swings (53/35)
12 Pull ups
Post distance and time to comments.
WOD:
Single Sport - Choose ONE of the following sports:
Swim: Repeat 25m, recover 2:00 until form/pace deteriorates
Bike: Repeat 400m, recover 2:00 until form/pace deteriorates
Run: Repeat 100m, recover 2:00 until form/pace deteriorates
Row: Repeat 100m, recover 2:00 until form/pace deteriorates
Ruk: Repeat 400m, recover 2:00 (55# ruck/boots/utes) until form/pace deteriorates
Then, after 3 hours of rest: "Helen", 3RFT
Run 400m
21 KB swings (53/35)
12 Pull ups
Post distance and time to comments.
Monday, 24 March
Welcome Back WOD! Hope you got some exercise in over Spring Break!
Location: Meet at 0530 in the Strength room (basement).
WOD:
Max effort deadlift
Then, for time:
25 HSPU
25 Overhead Squats (95/75)
50 Pistols
100 Double Unders
Post your time to the comments.
Location: Meet at 0530 in the Strength room (basement).
WOD:
Max effort deadlift
Then, for time:
25 HSPU
25 Overhead Squats (95/75)
50 Pistols
100 Double Unders
Post your time to the comments.
Friday, 21 March
WOD:
100 burpees for time.
Then, Tabata sit-ups, Tabata push-ups.
Post time and score in comments.
100 burpees for time.
Then, Tabata sit-ups, Tabata push-ups.
Post time and score in comments.
Wednesday, 19 March
WOD: 21-15-9 Rep RFT
Hand stand Push ups
Chair dips
Push ups
Post time in comments.
Hand stand Push ups
Chair dips
Push ups
Post time in comments.
Tuesday, 18 March
WOD: For time.
10-9-8-7-6-5-4-3-2-1 Sit ups
1-2-3-4-5-6-7-8-9-10 Tuck jumps
Post time in comments.
10-9-8-7-6-5-4-3-2-1 Sit ups
1-2-3-4-5-6-7-8-9-10 Tuck jumps
Post time in comments.
Monday, 17 March
Enjoy your Spring Break (but don't forget to stay in shape)! Check out your local box and see if they will let you join a class or two while you are in the area!
WOD: 4 RFT
Run 800m
50 Air Squats
Post time in comments.
WOD: 4 RFT
Run 800m
50 Air Squats
Post time in comments.
Friday, 14 March
Location: In a gym with weights on your own.
WOD:
A short one to do on your own in the gym before you take off:
Deadlift 3-3-3-3-3
Post weight to comments.
Have a great Spring Break
WOD:
A short one to do on your own in the gym before you take off:
Deadlift 3-3-3-3-3
Post weight to comments.
Have a great Spring Break
Thursday, 13 March
Location: Meet at 0530 in the 3rd Floor Strength Room.
WOD:
Snatch Technique Work
Work your way up to a heavy double, trying to catch it in a full squat, IF the technique is there.
Then, if time allows, @ ~85-90% of your heavy double: Snatch 2-2-2
Post weight to comments.
WOD:
Snatch Technique Work
Work your way up to a heavy double, trying to catch it in a full squat, IF the technique is there.
Then, if time allows, @ ~85-90% of your heavy double: Snatch 2-2-2
Post weight to comments.
Wednesday, 12 March
Location: Meet at 0530 in the '62 Room.
WOD:
"Stairway to Helen"
3 Rounds for time
2x Stairway to Heaven
21 Kettlebell Swings (54/45)
12 Pull ups
Cash Out: Hip Flexor wall stretch, 2 min/side
Post time to comments.
WOD:
"Stairway to Helen"
3 Rounds for time
2x Stairway to Heaven
21 Kettlebell Swings (54/45)
12 Pull ups
Cash Out: Hip Flexor wall stretch, 2 min/side
Post time to comments.
Tuesday, 11 March
Location: Meet at 0530 in the 3rd floor strength room.
WOD:
Front Squat 3-3-3-3-3
Press 5-5-5-5-5
50 burpees for time
WOD:
Front Squat 3-3-3-3-3
Press 5-5-5-5-5
50 burpees for time
Post weights and time to comments.
Monday, 10 March
Location: Meet at 0530 in the '62 room.
WOD:
Row 1x 2k
Row 2x 1k
Row 3X 500
Rest 1:1 (if your 2k time is 8:00, then rest 8:00 before starting your 1k, and so on)
WOD:
Row 1x 2k
Row 2x 1k
Row 3X 500
Rest 1:1 (if your 2k time is 8:00, then rest 8:00 before starting your 1k, and so on)
Post times to comments.
Friday, 7 March
Location: Meet at 0530 in the 3rd floor strength room.
WOD:
Press 5-5-5-5-5
Then down to the '62 room,
3 rounds for time:
row 500
25 wall ball (20/12)
20 kettlebell swings (54/40)
Post weight and time to comments.
WOD:
Press 5-5-5-5-5
Then down to the '62 room,
3 rounds for time:
row 500
25 wall ball (20/12)
20 kettlebell swings (54/40)
Post weight and time to comments.
Thursday, 6 March
Location: Meet at 0530 in the 3rd floor strength room.
WOD:
Jerk (either push or split) work up to a heavy double, focusing on form
Then,
Mobility work, Hip Flexor Stretch
http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
2 minutes per side
Post weight to comments.
WOD:
Jerk (either push or split) work up to a heavy double, focusing on form
Then,
Mobility work, Hip Flexor Stretch
http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
2 minutes per side
Post weight to comments.
Wednesday, 5 March
Location: Meet at 0530 in the Powerlifting Room.
WOD:
Deadlift 3-3-3-3-3
WOD:
Deadlift 3-3-3-3-3
Then grab a medium-heavy kettlebell (~54/40) and take it to the '62 room for
3 rounds for time:
50 double unders
30 Sit ups
25 Kettlebell Swings
Post weight and time to comments
3 rounds for time:
50 double unders
30 Sit ups
25 Kettlebell Swings
Post weight and time to comments
Tuesday, 4 March
Location: Meet at 0530 in the Hayes Gym.
WOD:
"Chelsea"
WOD:
"Chelsea"
Every minute on the minute for 30:00
5 pull ups
10 push ups
15 squats
Prior to beginning, test to see if you can complete this in 30 sec. The goal is to do 30 sec. of work every round, followed by 30 sec. of rest. If you cannot complete the round in 30 sec. then scale as needed (4/8/12 or 3/6/9) until the last 5 min. Then burn it out as prescribed. (5/10/15)
Monday, 3 March
Location: Meet at 0530 in the 3rd Floor Strength Room.
WOD:
Back Squat: 5-5-5-5-5
Then down to the '62 Room for:
5 Rounds:
Dumbbell Push Press (50/35lbs each) Max Reps
60 second Row Sprint for calories
Post total reps and calories to comments.
WOD:
Back Squat: 5-5-5-5-5
Then down to the '62 Room for:
5 Rounds:
Dumbbell Push Press (50/35lbs each) Max Reps
60 second Row Sprint for calories
Post total reps and calories to comments.
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