02.18.11 TGIF "Buy-In/Cash-Out"

I'll say it again ... our girls are stronger than your boys!

Friday, February 18
CFFM WOD
5 rounds for time w/Buy-In AND Cash-Out
*Buy-In: 25 Burpees
10 x 1-Arm DB Thrusters (Left and Right) @ 30#/50#
15 x Chest-2-Bar Pull Ups
Run 400-Meters
*Cash-Out: 25 Burpees
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CFFB SWOD
Overhead Squat 8x2
Strict Chin Ups 3 x max reps

CFFB DWOD
Max Distance Broad Jump
*you have 6 attempts to complete your max broad jump
*jump and record longest distance
then...
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.
Post max distance on broad jump & fastest times
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CFG Prep, Phase III, Wk 6
1.) Row 5k at moderate pace, rest 10 min, hydrate
2.) Yoga/Active stretch 15 min
3.) Row 5k at moderate pace

02.02.10

Picture Courtesy of CrossFit Football - Chris West, USMC EOD 100lb Bomb Suit

CFFM WOD:

"Fustercluck"

5 rds for time of

Run 400-Meters

Max Rep Pull-Ups*

Burpees*

*If you complete AT LEAST 10 unassisted F.R.O.M. pull-ups then you perform an equal number of burpees. Ex: 14 pull-ups = 14 burpees

*If you complete LESS THAN 10 unassisted F.R.O.M. pull-ups then you perform 2x as many burpees. Ex: 8 pull-ups = 16 burpees

*If you cannot perform AT LEAST 5 unassisted/unbroken F.R.O.M. pull-ups on EVERY round then you will use a band.

*If you are performing assisted band pull-ups your numbers are fixed at 15 pull-ups and 15 burpees every round.

CFFB SWOD:

(A) Strict pull-ups max reps, three sets

(C) Press 1, 1, 1, 1, 1; Strict pull-ups max reps, five sets

CFFB DWOD:

10 rds

50-yard sprints

Rest :30 seconds between sprints

Each sprint is maximal effort

01.19.10

The Paleo Challenge ... Starts Feb 1st ... get ready!!!

CFFM WOD:

"Really?! ... REALLY?!?!"

5 rounds for time of

Run 400-Meters

25 KBS @ 16-k/24-k

25 Burpees

CFFB SWOD:

(A & C) Power Snatch 5 x 3

CFFB DWOD:

AMRAP in 20 minutes of

(1 round consists of)

1 Deadlift @ 85% of 5-RM

1 Weighted Pullup + 35lbs

3 Deadlift @ 85% of 5-RM

3 Weighted Pullup + 35lbs

5 Deadlift @ 85% of 5-RM

5 Weighted Pullup + 35lbs