Tuesday, 1 April 2014 (no, this is not a joke)

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.

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!

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.

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.

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.

Friday, 21 March

WOD:

100 burpees for time.

Then, Tabata sit-ups, Tabata push-ups.

Post time and score in comments.

Thursday, 20 March

WOD: 10 RFT

Sprint 100m
Walk 100m

Cash out: 3:00 Plank

Post time in comments.

Wednesday, 19 March

WOD: 21-15-9 Rep RFT

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.

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.

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

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.

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.

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


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)



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.

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.

Wednesday, 5 March

Location: Meet at 0530 in the Powerlifting Room.

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


Tuesday, 4 March

Location: Meet at 0530 in the Hayes Gym.

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.