Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments. [...]
Archive for August, 2011
Row 2K Post time to comments. Compare to January Challenge times. Optional Strength Deadlift 1-1-1-1-1-1-1 reps Jake Cutting 500-505-510-515-525-530-540lbs. Connor Martin 365-385-400-410-420-430-435lbs. Matt Ross (age 14) 135-185-225-235-255-290-320lbs. Similar to July 19, 2011 Post load to comments.
Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds Post time of each round to comments.
Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Back extensions Post time to comments.
Complete as many rounds and reps in 20 minutes of: 145 pound Power clean, 5 reps 10 Toes to bar 15 Wall ball shots, 20 pound ball Post rounds and reps completed to comments.
For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Rob Miller 9:50, Russell [...]
Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to May 27, 2011 **Couple of notes: This is not timed, but the pull-ups are to be done immediately after the bench on each round. Rest as needed between rounds. Also, if you can not [...]
400 meter Walking lunge Post time and number of steps to comments. Compare to May 6, 2011 OPTIONAL STRENGTH Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Similar to loads from March 9, 2011
A new class is opening! Every Tuesday at 4:00 Jeremy Draper will be opening CFJ up for training. If you’re free at 4:00 tomorrow, go get your WOD on with our newest trainer!
Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps). Post rounds and reps completed to comments.
