Friday, 1 Jan 2010
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to CF Warren Forum.
Due to the down day the WOD will be at 1030.
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Saturday, 2 Jan 10
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to CF Warren Forum.
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Sunday, 3 Jan 10
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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Monday, 4 Jan 10
Rest Day
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Steph doing a scaled muscle-up or
also called a muscle-up progression.
Tuesday, 5 Jan 10
Three rounds for time of:
12 Muscle-ups
75 Squats Post time to CF Warren Forum.
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Wednesday, 6 Jan 10
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Post time to CF Warren Forum.
If you have not done many GHD Sit-ups sup with regular Sit-ups.
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Thursday, 6 Jan 10
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Post time to CF Warren Forum.
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Saturday, 10 Jan 09
Power clean 1-1-1-1-1-1-1 reps
Post loads to CF Warren Forum.
If there is not a trainer present and you are unfamiliar with Power Cleans please do this instead.
4 x 500m rows Rest as needed inbetween rounds. These should be all out sprints.
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Sunday, 10 Jan 10
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to CF Warren Forum.
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Now that the Exercise is over, the website
will be updated as usual.
Monday, 18 Jan 2010
This workout will be at 1030.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a
minute. The clock does not reset or stop between exercises.
This is a
five-minute round from which a one-minute break is allowed before
repeating.
On call of "rotate", the athletes must move to next station
immediately for best score.
One point is given for each rep, except on
the rower where each calorie is one point.
Add your points and post them to the CF Warren Forum.
Tuesday, 19 Jan 2010
Deadlift 3-3-3-3-3 reps
Post loads to CF Warren Forum.
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Wednesday, 20 Jan 2010
Rest Day
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Thursday, 21 Jan 2010
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to CF Warren Forum.
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Friday, 22 Jan 2010
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Post time to CF Warren Forum.
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Monday, 25 Jan 2010
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to CF Warren Forum.
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Tuesday, 26 Jan 2010
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Post time to CF Warren Forum.
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Wednesday, 27 Jan 2010
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to CF Warren Forum.
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Friday, 29 Jan 2010
Back Squat 1-1-1-1-1-1-1 reps
Post loads to CF Warren Forum.
Due to the family day and the gym closing at 1700
tomorrow, this WOD will be at 1030.
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Saturday, 30 Jan 2010
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest).
Josh Everett 357 reps. Post reps to CF Warren Forum.
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