WOD Page
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2.22.12 2-22-12
Mainsite WOD from 2-21-12 Complete one rep max of the following in 30 minutes: Clean (squat or power) Bench Press Overhead Squat |
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2.21.12 2-21-12
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2.20.12 2-20-12
7 sets x 1 rep Strict Shoulder Press for max loads in 10 minutes then Complete Barbell Burpee Cluster Ladder 95/75 by minute for max time (note 1: Ladder is completed by performing 1 rep the first minute, 2 the second minute, 3 the third, etc... until Athlete can no longer complete required number within the 60 second interval.) (note 2: Hands must remain on barbell while performing movement pattern. Full ROM includes chest contacting bar, pulling the body into a set deadlift postion, then coming to full triple extension before initiating third pull, moving the body into recieving position for thruster and finally performing Thruster to full lockout overhead.) |
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2.19.12 Register for the Open! Workouts will be judged at CFD all day on Fridays beginning this week. Compete with friends at your own gym. No stress, all fun.
2-19-12 Complete the following for time: 1/2 Jackie Rest 3 min 1/2 Jackie |
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2.18.12 2-18-12 Open Gym - Hold an L-Sit, work some Frog Tucks or how about some Ring Handstand Pushups? Come play!
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2.17.12 2-17-12
3 sets x 8 reps Back Squat for max loads then 21-15-9 Chest-to-Bar Pullups Overhead Squat 75/55 |
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1.16.12 1-16-12
3 sets x 5 reps Ring Dips for max loads (note: Place dumbbell between feet and support in hollow body position.) then 3 sets of 5 second pause Pushups for unbroken reps (note 1: 5 second pause is in the bottom position at 1 inch from floor. Trainer will announce for up and down position.) (note 2: Rest 5 cycles between sets.) then Alternating 4 minute Tabata for total number of: Pullups Jumping Air Squats |