March 04, 2014 Tuesday
10 Min EMOM / Odd TGU / Even KBS
Every 2 mins for 10 mins do: 4 Turkish Get Up Alternating Arms 15 Kettlebell Swings
View ResultsOdd min - 4 TGU's Even min - 15 KBS
"Champ"
4 rounds for time of: 3 Deadlifts, 80% 1RM 9 Handstand Push-ups 10 Chest-to-bar Pull-ups
View ResultsMarch 03, 2014 Monday
CF Games Open 14.1
Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55 lbs
View ResultsMarch 01, 2014 Saturday
CF Games Open 11.1/14.1
Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55 lbs
View ResultsFebruary 28, 2014 Friday
5X6 Back Squat Across
Back Squat 5x6 Use the same weight for each set. Rest as needed between sets.
View Results7 Min AMRAP
Complete as many rounds as possible in 7 mins of: 25 Double Unders 3 Thrusters, 155/105 lbs
View ResultsFebruary 27, 2014 Thursday
1RM Squat Clean
Record your best Squat Clean 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
View ResultsBurpee/FS/Burpee
For time: 50 Burpees 20 Front Squats, 80% 1RM 50 Burpees
View ResultsFebruary 26, 2014 Wednesday
5X3 Push Press
Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsChipper
For time: Run, 400 m 30 Pistols (Alternating Legs)s Run, 400 m 30 Push Press, 115/75 lbs Run, 400 m 30 Knees To Elbows Run, 400 m
View ResultsFebruary 25, 2014 Tuesday
10 Min EMOM - 2 Pause Snatch @ 70%
Every 1 min for 10 mins do: 2 Pause Snatches, 70% 1RM
View Results10 Min AMREP
As many reps in 10 mins as you can of: Box Jump, 24/20 in, 2 mins Pull-up, 2 mins AbMat Sit-up, 2 mins Kettlebell Swing, 24/16 kg, 2 mins Burpee, 2 mins
View ResultsFebruary 24, 2014 Monday
5X3 Clean grip OHS
Overhead Squat (close grip)s 5x3 Rest as needed between sets.
View ResultsCF Games Open 12.4/13.3
As many reps as possible in 12 mins of: 150 Wall Balls, 20/14 lbs 90 Double Unders 30 Muscle-ups Include your tiebreak times in the notes.
View ResultsFebruary 21, 2014 Friday
Snatch Complex
Power Snatch 1-1-1-1-1, using heaviest weight per set Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set Overhead Squat 1-1-1-1-1, using heaviest weight per set
View Results15 Min AMRAP
Complete as many rounds as possible in 15 mins of: 3 Power Snatches, 135/95 lbs 6 Box Jumps, 24/20 in 9 Wall Balls, 20/14 lbs, 10/8 ft
View ResultsFebruary 20, 2014 Thursday
Gator
8 rounds for time of: 5 Front Squats, 185 lbs 26 Ring Push-ups U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
View ResultsFebruary 19, 2014 Wednesday
Max Standing Triple Jump
Triple Jump 1-1-1-1-1, using heaviest weight per set, 1 ft
View ResultsLog total feet + inches of best effort
100-Age = Reps for Time
For time: 1 Double Under 1 Swing, 24/16 kg 1 AbMat Sit-up 1 Wall Ball, 20/14 lbs, 10/8 ft
View ResultsFebruary 18, 2014 Tuesday
5X2 Pause Back Squat
Back Squat Hb (Pause) 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results3 sec pause at bottom
CF Games Open 11.4
Complete as many rounds as possible in 10 mins of: 60 Bar Facing Burpees 30 Overhead Squats, 120/90 lbs 10 Muscle-ups
View ResultsFebruary 17, 2014 Monday
C&J Complex
Power Clean 1-1-1-1-1, using heaviest weight per set Hang Squat Clean 1-1-1-1-1, using heaviest weight per set Jerk 1-1-1-1-1, using heaviest weight per set
View ResultsDeath by Hang Clean
With a continously running clock perform: 1 Hang Clean, 135/95 lbs in the first 1 min 2 Hang Cleans, 135/95 lbs in the second 1 min 3 Hang Cleans, 135/95 lbs in the third 1 min ... Continuing this for as long as you are able.
View Results3 Box Jumps 24/20 at the top of each min
February 14, 2014 Friday
1RM Clean & Jerk
Record your best Clean & Jerk 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
View ResultsChipper
For time: 50 Thrusters, 45/35 lbs 20 Toes-to-bars 5 Chest-to-bar Pull-ups 25 Thrusters, 95/65 lbs 15 Toes-to-bars 7 Chest-to-bar Pull-ups 10 Thrusters, 135/95 lbs 10 Toes-to-bars 9 Chest-to-bar Pull-ups
View ResultsFebruary 13, 2014 Thursday
Paleo Challenge WOD
In 25 mins do: 1 Thruster, 10 mins Rest 5 mins then in the remaining time, AMRAP of: 10 Wall Balls, 20/14 lbs, 10/8 ft 10 Deadlifts, 185/135 lbs 10 Push-up (hand release)s
View ResultsLevel 1: WBS 20/14; 10/8' DL 185/135 Level 2: WBS 14/10; 10/8' DL 135/85 Level 3: 1RM Push Press Box sit down/up (or wall ball) DL 95/55
February 12, 2014 Wednesday
Back Squat 4X8@80%
Back Squat 4x8 at 80% 1RM Rest as needed between sets.
View ResultsCFG Open 11.1
Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55 lbs
View ResultsFebruary 11, 2014 Tuesday
Chipper
For time: Run, 800 m 50 Box Jumps, 24/20 in 40 Burpees 30 Dumbbell Thrusters, 35/25 lbs 20 Burpee Box Jumps 10 Dumbbell Thrusters, 35/25 lbs
View ResultsFebruary 10, 2014 Monday
5X3 Pause Front Squat
Front Squat Pause 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. Three second pause at the bottom.
View Results5 sec. pause in bottom No bounce out