Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
The Beck Row Annex is now closed :-(
Meet at CFMHQ at 0600. Get warmed up fast as this workout always takes a long time. Post weights per lift and total to comments.
Sunday, July 31, 2011
Saturday, July 30, 2011
Friday, July 29, 2011
WOD - 20110730
We are meeting at 1600...so Heather can have a garage sale!!!
For Time -
50 Pull Ups
50 Push Ups
50 Squats
Run 400m
50 Push Press (20kg/15kg)
50 Knees to Elbows
Run 800m
50 Burpees
Run 1600m
Meet at 1600 at CFMHQ...this is an EPIC WOD, don't miss it! Post time to comments.
For Time -
50 Pull Ups
50 Push Ups
50 Squats
Run 400m
50 Push Press (20kg/15kg)
50 Knees to Elbows
Run 800m
50 Burpees
Run 1600m
Meet at 1600 at CFMHQ...this is an EPIC WOD, don't miss it! Post time to comments.
Thursday, July 28, 2011
WOD - 20110729
"Great (Mary) Scott"
Five Rounds for time
Run 200m
Run Backwards 200m
50 Squats
Meet at CFMHQ at 0600. Post time to comments.
Wednesday, July 27, 2011
WOD - 20110728
Max Effort Deadlift
Take 30 minutes to find your best 1RM deadlift.
Followed by -
100 Toes to Bar
Meet at CFMHQ at 0600. Post weight and time to comments
Tuesday, July 26, 2011
WOD - 20110726
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Try to increase the weight with each set and each exercise. Meet at CFMHQ at 0600. Post weights to comments
Sunday, July 24, 2011
WOD - 20110725
"Kimbo"
50 Double Unders
21 Deadlifts (bodyweight on the bar)
21 Burpees
50 Double Unders
15 Deadlifts
15 Burpees
50 Double Unders
9 Deadlifts
9 Burpees
50 Double Unders
No morning class! Meet at 1600 at CFMHQ if you wanna meet up. Post time to comments.
WOD - 20110724
No Class today! On you own, perform at least one hour of continuous exrecise...run, bike, swim, row, whatever you want for one hour at least. Good luck to all those riding from London to Cambs...hope the weather is your friend.
Saturday, July 23, 2011
Thursday, July 21, 2011
WOD - 20110722
"K8"
Run 800m
21 Cleans (95/135)
21 Pull Ups
Run 400m
15 Cleans
15 Pull Ups
Run 200m
9 Cleans
9 Pull Ups
Meet at CFMHQ at 0600. Post time to comments. Send safe thoughts to K8 while she's away at war.
Wednesday, July 20, 2011
WOD - 20110721
"Heather"
Five rounds of -
Max rep Body Weight Back Squats
Max rep Pull Ups
There is no time component to this WOD. Put your bodyweight on a barbell, back squat it til failure. Rest, then step up to the pull up bar and perform pull ups til failure. Then repeat for five total rounds.
Meet at CFMHQ at 0600. Post weights and total reps per exercise per round to comments.
"Heather"
Five rounds of -
Max rep Body Weight Back Squats
Max rep Pull Ups
There is no time component to this WOD. Put your bodyweight on a barbell, back squat it til failure. Rest, then step up to the pull up bar and perform pull ups til failure. Then repeat for five total rounds.
Meet at CFMHQ at 0600. Post weights and total reps per exercise per round to comments.
Tuesday, July 19, 2011
WOD - 20110720
"Robin"
21-15-9
Overhead Squats (65/95)
Burpees
Meet at the CFMHQ at 0600. Post time to comments.
Monday, July 18, 2011
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