Location: Meet at 0530 in 3rd floor weight room.
WOD: AMRAP
400 m run
10 ground to overhead
Stop when form/pace deteriorates
Post rounds to comments.
Wednesday, 30 April
Location: Meet at 0530 in the '62 room.
WOD: For time.
100 push ups
100 wall ball shots (20/14)
100 sit ups
1000 m run
Post time to comments.
WOD: For time.
100 push ups
100 wall ball shots (20/14)
100 sit ups
1000 m run
Post time to comments.
Tuesday, 29 April
Location: Meet at 0530 in the '62 room.
WOD: For time.
15-13-11-9-7-5-3-1 HSPU
1-3-5-7-9-11-13-15 Burpees
Post time to comments.
WOD: For time.
15-13-11-9-7-5-3-1 HSPU
1-3-5-7-9-11-13-15 Burpees
Post time to comments.
Monday, 28 April
Location: Meet at 0530 in the Powerlifting room.
WOD:
Strict press
4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
1 @ 90%
Romanian Deadlifts
5 @ 60%
3 @ 70%
3 x 3 @ 80%
Post weights in comments.
WOD:
Strict press
4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
1 @ 90%
Romanian Deadlifts
5 @ 60%
3 @ 70%
3 x 3 @ 80%
Post weights in comments.
Friday, 25 April
Location: Meet at 0530 in the '62 cardio room.
WOD: 15 rounds
Max distance row for 30 seconds
30 seconds rest
Post distance to comments.
Don't forget to come out tonight to the first Brigade Open Functional Fitness Competition! Meeting at 1630 in the '62 functional fitness room in Arvin.
Bring your A-game!
WOD: 15 rounds
Max distance row for 30 seconds
30 seconds rest
Post distance to comments.
Don't forget to come out tonight to the first Brigade Open Functional Fitness Competition! Meeting at 1630 in the '62 functional fitness room in Arvin.
Bring your A-game!
Thursday, 24 April
Location: Meet at 0530 in the 3rd floor weight room.
WOD: For Alex.
30-20-10 for time.
Clean and jerks
Pull-ups
Burpees
Post time to comments.
WOD: For Alex.
30-20-10 for time.
Clean and jerks
Pull-ups
Burpees
Post time to comments.
Wednesday, 23 April
Location: Meet at 0530 in the '62 Room
WOD: For time.
Run 800 meters
50x ghd sit-ups
25x kettle bell high pulls
Run 800 meters
Post time to comments.
WOD: For time.
Run 800 meters
50x ghd sit-ups
25x kettle bell high pulls
Run 800 meters
Post time to comments.
Tuesday, 22 April
Location: Meet at 0530 in the 3rd Floor Weight Room
WOD: AMRAP 10 minutes
30 double unders
15 x power snatches (65/45)
Post rounds to comments.
WOD: AMRAP 10 minutes
30 double unders
15 x power snatches (65/45)
Post rounds to comments.
Monday, 21 April
Location: Meet at 0530 in Hayes Gym.
WOD: 5 RFT
3x rope climb
10x push-ups
Cash-out: 2 minutes hollow rock
Post time in comments.
WOD: 5 RFT
3x rope climb
10x push-ups
Cash-out: 2 minutes hollow rock
Post time in comments.
Friday, 18 April
Location: Meet at 0530 in the strength room.
WOD: EMOM for 10 minutes
Ascending Clean and Jerks (135/95)
1 C&J on first minute, 2 C&Js on second minute, 3 C&Js on third minute...
Post results in comments.
WOD: EMOM for 10 minutes
Ascending Clean and Jerks (135/95)
1 C&J on first minute, 2 C&Js on second minute, 3 C&Js on third minute...
Post results in comments.
Thursday, 17 April
Location: Meet at 0530 at the River Courts
WOD: 4 RFT
400 m run
10 dips
10 hand stand kick-ups
Post rounds to comments.
WOD: 4 RFT
400 m run
10 dips
10 hand stand kick-ups
Post rounds to comments.
Wednesday, 16 April
Location: Meet at 0530 in the '62 room.
WOD:
5 min AMRAP pull-ups
4 min AMRAP push-ups
3 min AMRAP kettlebell swings (55/35)
2 min AMRAP sit-ups
1 min AMRAP burpees
Post scores in comments.
WOD:
5 min AMRAP pull-ups
4 min AMRAP push-ups
3 min AMRAP kettlebell swings (55/35)
2 min AMRAP sit-ups
1 min AMRAP burpees
Post scores in comments.
Tuesday, 15 April
Location: Meet at 0530 in the Powerlifting Room
WOD: 15-12-9-6-3 for time.
Front squat
Push-ups
*25 sit-ups between rounds
Post weight and time to comments.
WOD: 15-12-9-6-3 for time.
Front squat
Push-ups
*25 sit-ups between rounds
Post weight and time to comments.
Monday, 14 April
Location: Meet in '62 Cardio Room at 0530
WOD: 5 RFT
Jacob's Ladder: Climb for 2 minutes, rest for 1 minute
WOD: 5 RFT
Jacob's Ladder: Climb for 2 minutes, rest for 1 minute
Saturday, 12 April 2014
ENDURANCE WOD:
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m TT
Bike (SUN): 20k TT
Run (SUN): 5M TT
Row (SUN): 5k TT
Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m TT
Bike (SUN): 20k TT
Run (SUN): 5M TT
Row (SUN): 5k TT
Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Friday, 11 April 2014
Meet in 3rd Floor Weight Room
STRENGTH:
ME: Shoulder Press
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
7 Rounds
Run 200m
10 - Push Press (95/65)
15 - Step Ups (95/65) on a 20" box
Post time to comments.
STRENGTH:
ME: Shoulder Press
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
7 Rounds
Run 200m
10 - Push Press (95/65)
15 - Step Ups (95/65) on a 20" box
Post time to comments.
Thursday, 10 April 2014
Meet in '62 Room
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Bike (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Run (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Row (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Ruck (THU): Repeat 5:00 on, :90s off until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
CFE STRENGTH & CONDITIONING WOD:
Front Squat
10 - 10 - 10 - 10 - 10
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 (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Bike (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Run (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Row (THU): Repeat 3:00 on, :90s off until form/pace deteriorates
Ruck (THU): Repeat 5:00 on, :90s off until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
CFE STRENGTH & CONDITIONING WOD:
Front Squat
10 - 10 - 10 - 10 - 10
Post loads to comments.
Wednesday, 9 April 2014
Meet in Arvin strength team room (basement)
STRENGTH:
ME: Sumo Deadlift
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
"Diane"
21-15-9
Deadlift (225/185)
Hand Stand Push Up
Post time to comments.
Tuesday, 8 April 2014
Meet in lobby of Arvin entrance
CFE STRENGTH & CONDITIONING WOD:
As Many Rounds As Possible in 8:00
Hang Power Snatch (95/65)
Post time 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 50m, recover :90s until form/pace deteriorates
Bike (TUE): Repeat 800m, recover :90s until form/pace deteriorates
Run (TUE): Repeat 200m, recover :90s until form/pace deteriorates
Row (TUE): Repeat 250m, recover :90s until form/pace deteriorates
Ruck (TUE): Repeat 500m, recover :90s until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Monday, 7 April 2014
Meet in the weightlifting room
STRENGTH:
DE: Bench Press 9 x 3 @ 65% 1RM
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
5 Rounds:
Row 400m
15 - Wallball
15 - Pull Ups
Post time to comments.
Saturday, 5 APR 2014
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m @ 85% 800m TT (time trial, meaning 85% of your all out pace)
Bike (SUN): 12M @ 85% 15k TT pace
Run (SUN): 5M @ 85% 5k TT pace
Row (SUN): 5k @ 80% 2k TT pace
Ruck (SUN): 8M @ 85% 5M TT pace, 55# Ruck/Boots/Utes
Post sport and time to comments.
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m @ 85% 800m TT (time trial, meaning 85% of your all out pace)
Bike (SUN): 12M @ 85% 15k TT pace
Run (SUN): 5M @ 85% 5k TT pace
Row (SUN): 5k @ 80% 2k TT pace
Ruck (SUN): 8M @ 85% 5M TT pace, 55# Ruck/Boots/Utes
Post sport and time to comments.
Friday, 4 APR 2014
Meet in Weightlifting Room at 0530
STRENGTH:
DE: Box Squat 10 x 2 @ 60% 1RM on :60s
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups
Post time to comments.
STRENGTH:
DE: Box Squat 10 x 2 @ 60% 1RM on :60s
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups
Post time to comments.
Thursday, 3 APR 2014
Meet in '62 Room...
CFE STRENGTH & CONDITIONING WOD:
"Death by Burpees"
Perform 1 burpee in minute 1
Perform 2 burpees in minute 2
Perform 3 burpees in minute 3
…
Continue until you cannot complete the given # of burpees in the time allowed
Post number of rounds completed to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat :30s on, :30s off until form/pace deteriorates
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates
Run (THU): Repeat :30s on, :30s off until form/pace deteriorates
Row (THU): Repeat :30s on, :30s off until form/pace deteriorates
Ruck (THU): Repeat :30s on, :30s off until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
CFE STRENGTH & CONDITIONING WOD:
"Death by Burpees"
Perform 1 burpee in minute 1
Perform 2 burpees in minute 2
Perform 3 burpees in minute 3
…
Continue until you cannot complete the given # of burpees in the time allowed
Post number of rounds completed to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat :30s on, :30s off until form/pace deteriorates
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates
Run (THU): Repeat :30s on, :30s off until form/pace deteriorates
Row (THU): Repeat :30s on, :30s off until form/pace deteriorates
Ruck (THU): Repeat :30s on, :30s off until form/pace deteriorates, 55# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Wednesday, 2 APR 2014
Meet in Weightlifting Room at 0530
STRENGTH:
ME: Floor Press
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
5 Rounds for Time:
Run 400m
20 - Wallballs (20/14)
20 - GHD Sit Ups (do decline situps since no GHDs)
Post time to comments.
STRENGTH:
ME: Floor Press
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
5 Rounds for Time:
Run 400m
20 - Wallballs (20/14)
20 - GHD Sit Ups (do decline situps since no GHDs)
Post time to comments.
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