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28 Aug 2013

082913

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1. CF Games Open WOD 13.4

Complete as many rounds as possible in 7 minutes
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2. 3 position Snatch - 3 sets x 2 reps (keep the weight moderate and work on speed under the bar)
Position 1 – top of the pockets
Position 2 – just below the knee
Position 3 – from the floor

3. Strength – 3 supersets with ascending weight
a. Ring dips – 3-5 reps
b. Recline rows – 6-10 reps

27 Aug 2013

082813

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1. Complete as many rounds as possible in 20 minutes
500m run/row (alternate each round)
50 Air Squats

2. Skills – Butterfly Pull ups
Perform a ladder of 1-6 by 3 cycles.  Rest 2 minutes between each ladder

 

26 Aug 2013

082713

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1. 3 rounds for time
200m Weight carry on the shoulders
15 Overhead swings, 24kg/16kg
5 Handstand push ups

2. Deadlift – 60%/5, 70%/5, 80%/3, 90%/max reps and then back down

 

25 Aug 2013

082613

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1. Complete reps of 21-15-9 for time
Burpees
Back Squat, 135#/95#

2. 3 position Clean – 3 sets x 2 reps (keep the weight moderate and work on speed under the bar)
Position 1 – top of the pockets
Position 2 – just below the knee
Position 3 – from the floor

3. Skills – Double Unders
Max reps in 3 minutes
rest 3 minutes
Max reps in 3 minutes

24 Aug 2013

082513

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1. “Jackie” 
Complete for time
1000m row
50 Thrusters, 45#
30 Pull ups

2. Skills – Practice for 20 minutes
Toe 2 bars
Handwalking

23 Aug 2013

082413

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1. With a partner, each complete 3 alternating rounds for time…

10 Deadlift, 315/215
50′ Partner drag (band)
10 Pull ups

2. Jerk – work up to a maximum for the day (15 min cap)

22 Aug 2013

082313

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1. Work up to a 2 rep max touch and go snatch in 15 minutes

2. Complete as many rounds and reps in 10 minutes…

10 Push ups
15 Box jumps, 20″

21 Aug 2013

082213

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1. Run 1-Mile – Max Effort

2. Complete an unbroken thruster ladder for time @ 60% of your 1RM

1-10

If the set is broken then you must restart the set, you may rest in between sets.

20 Aug 2013

082113

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1. Back Squat – 60%/5, 70%/5, 80%/3, 90%/max reps and then back down

2. Complete 5 rounds for time
20 Sumo deadlift high pull, 95#/65#
20 Ring dips

19 Aug 2013

082013

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1. Complete for time

Row 2k

then 6 rounds
10 Glute ham sit-ups
10 Pull ups

Row 2k

2. Overhead squat – work up to a heavy single in 10 minutes


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