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

02.01.11 "Down N Back"

The face of CFFM @ Warrior Dash - love the horns!

Tuesday, February 1
“Down N Back”
CFFM WOD
For time:
25 Pullups
50 Hand Release Pushups
75 Air Squats
Run 800-Meters
100 Situps
Run 800-Meters
75 Air Squats
50 Hand Release Pushups
25 Pullups
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CFFB SWOD
Deadlift 3-RM
Weighted Pullups 3 x max reps, AHAP
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CFFB DWOD
“Death by Power Clean”
*Use 60% of 1-RM
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CFG Prep, Phase III, Wk 5
1.) Row 2k at moderate pace
2.) WOD (NFT - Active Recovery) 30 min “Grinder” PT drills + rest 10 min, hydrate + Run 30 min at moderate pace
3.) Active Stretch + Yoga

02.20.10

From CFFB HQ: "Good fats for the power athlete"

AMRAP in 20 minutes of

1 HSPU

1 Strict Pullup

1 Ring Dip

3 HSPU

3 Strict Pullup

3 Ring Dip

5 HSPU

5 Strict Pullup

5 Ring Dip

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