Friday, June 29, 2012

FRIDAY. JUNE 29. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
JUMP SQUATS
SUPINE WORK

3) W.O.D
AMRAP 20 OF:
5 SUPINE RING ROWS
10 JUMP SQUATS
15 HR PUSH UPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.






 
WHITEBOARD




**RAMP WOD**
"3/4 CINDY"
AMRAP 15 OF:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. 
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Thursday, June 28, 2012

THURSDAY. JUNE 28. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL

3) W.O.D
5 ROUNDS OF:
10 SUMO DEADLIFT HIGH PULL #115
10 BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





 
WHITEBOARD


**RAMP WOD**
FOR TIME:
600M RUN
30 BURPEES
600M RUN
30 RING DIPS
600M RUN
30 BOX JUMPS #24
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 
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Tuesday, June 26, 2012

WEDNESDAY. JUNE 26. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
-FOR TIME-
4 ROUNDS OF:
200M RUN +MED BALL #20
10 BACK SQUATS #205
25 SIT UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 


**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**





 
WHITEBOARD


**RAMP WOD**
3 ROUNDS FOR TIME OF:
50 DOUBLE UNDERS
20 PRESSES #65 (MINIMUM-ASK COACH)
12 PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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Monday, June 25, 2012

TUESDAY. JUNE 26. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS
DOUBLE UNDERS

3) W.O.D
FOR TIME:
20 DOUBLE UNDERS
20 RING DIPS
40 DOUBLE UNDERS
20 RING DIPS
60 DOUBLE UNDERS
20 RING DIPS
80 DOUBLE UNDERS
20 RING DIPS
100  DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





  

 

 
WHITEBOARD



**RAMP WOD**
5 ROUNDS FOR TIME: 
RUN 200M + MED BALL#20
15 FLOOR WIPERS #115 ON THE BAR
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

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Sunday, June 24, 2012

MONDAY. JUNE 25. 2012.

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK

3) W.O.D
(A) PUSH JERK 2-2-2-1-1-1
(B) 2MIN MAX TOES TO BAR
*POST LOADS ACCOMPLISHED FOR (A) AND ANY MISSES TO COMMENTS. ALSO POST NUMBER OF REPS COMPLETED FOR (B).





 

 
WHITEBOARD

**RAMP WOD**
5 ROUNDS OF:
15 WALL BALLS
15 KB SWINGS 1.5pood
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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SUNDAY. JUNE 24TH. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:


3) W.O.D
SEE WHITEBOARD - OPEN BOX




 
WHITEBOARD

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Friday, June 22, 2012

FRIDAY. JUNE 22. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
SINGLE LEG BOX JUMP

3) W.O.D
FOR TIME:
100 ALTERNATING SINGLE LEG BOX JUMP 20"
+ 3 SHOULDER TO OVERHEAD #115 AT EVERY BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE IN COMMENTS AND NUMBER OF BREAKS NEEDED. *SHOULDER TO OVERHEAD MEANS ANY WAY YOU CHOOSE, FOR EXAMPLE; PRESS, PUSH PRESS, PUSH JERK...ETC. POST PRESS TECHNIQUE USED FOR S2O's IN COMMENTS.







 
WHITEBOARD




**RAMP WOD**
50 HANG SNATCH #75
+ 20 BALL SLAMS #20 AT EVERY BREAK IN ACTION. 
*POST TOTAL TIME TO COMPLETE IN COMMENTS AND NUMBER OF BREAKS. THINK HIT & CATCH TECHNIQUE (SUPERMAN PULL).
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Thursday, June 21, 2012

THURSDAY. JUNE 21. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
C2B PULL UPS
DEADLIFTS

3) W.O.D
(A) AMRAP 10:
5 C2B PULL UPS
10 DEADLIFTS #155
(B) 2MIN.MAX OF:
DOUBLE UNDERS
*FOR (A) POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS. FOR (B) POST TOTAL REPS ACCOMPLISHED.





 

 
WHITEBOARD


**RAMP WOD**
10MIN LADDER OF:
HR PUSH UPS
DOUBLE UNDERS
*POST TOTAL REPS ACCOMPLISHED IN 10MIN.
THE SEQUENCE IS AS FOLLOWS:
1 HR PUSH UP
2 DOUBLE UNDERS
3 HRPs
4 DUs
5 DUs
6 HRPs
7DUs
....AND SO ON UNTIL 10 MINS IS UP. ADD TOTAL REPS.






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Tuesday, June 19, 2012

WEDNESDAY. JUNE 20. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP
SQUAT CLEAN

3) W.O.D
8 ROUNDS OF:
3 HANDSTAND PUSH UPS
3 SQUAT CLEAN #145
200M RUN
*POST TOTAL TIME TO COMPLETE IN COMMENTS. DO PROGRESSIVE HSPUs IF NOT AT FULL ROM.




 

 


 
WHITEBOARD


 **RAMP WOD**
3 ROUNDS FOR TIME:
40 DOUBLE UNDERS
30 PLANK WALK UPS + #10PLATE (ON BACK)
10 PULLUPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. ALSO SEE BELOW FOR ILLUSTRATION BECAUSE YOUR GOING TO ASK.

 THE PLANK WALK UP
+ #10 PLATE ON YOUR BACK. NOT PICTURED ABOVE!!


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TUESDAY. JUNE 19. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE FLIPS (LARGE-#400+)
DOUBLE UNDERS


3) W.O.D
FOR TIME:
4 ROUNDS OF:
5 TIRE FLIPS + JUMP IN & OUT (LARGE TIRE-BIGGEST YOU GOT)
50 DOUBLE UNDERS
*FOR THE TIRE FLIPS, WHEN YOU JUMP IN AND OUT YOU MUST NOT MAKE CONTACT WITH THE TIRE WITH ANY PART OF YOUR BODY, IF YOU DO ITS A 5 BURPEE PENALTY BEFORE YOUR NEXT FLIP. FOR EXAMPLE IF YOU JUMP IN AND TOUCH IT, THATS 5 BURPS, IF WHEN YOU JUMP OUT YOU TOUCH IT, THATS AN ADDITIONAL 5 BURPS, SO ON EACH JUMP IN & OUT YOU RISK A 10 BURPEE TOTAL PENALTY IF YOUR FUCKING UP... YES I'M LAUGHING WHILE I PROGRAM THIS!! POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
6 INDIVIDUAL ROUNDS OF:
10 DMBL THRUSTERS #25ea
2 15M SHUTTLE
10 KB SUMO DEADLIFT HIGH PULL 2pood (~#70)
REST 90SEC BETWEEN EFFORTS.
*POST TIMES FOR EACH INDIVIDUAL ROUND TO COMMENTS. GO FAST. REALLY FAST.




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Monday, June 18, 2012

MONDAY. JUNE 18. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND
SUPINE RING ROWS

3) W.O.D
7 ROUNDS OF:
MAX HANDSTAND HOLD
10 SUPINE RING ROWS
*POST LENGTH OF HOLD FOR EACH ROUND AND TOTAL TIME TO COMPLETE IN COMMENTS. COURTESY CF-FOOTBALL 6/18/12 POST.



**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**



 
WHITEBOARD




**RAMP WOD**
FOR TIME:
5K
*POST TOTAL TIME TO COMPLETE IN COMMENTS. IF YOU DID NOT COMPLETE FRIDAY 6/15/12 WOD, MAKE THAT UP INSTEAD OF TODAYS 5K. 
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Sunday, June 17, 2012

SUNDAY. JUNE 17. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
BACK EXT

3) W.O.D
SEE WHITEBOARD (CWOD-3.MODALITY)



 
WHITEBOARD


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Friday, June 15, 2012

FRIDAY. JUNE 15. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES 2 BAR
FLOOR WIPERS

3) W.O.D
FOR TIME:
30 TOES TO BAR
30 KNEES TO ELBOW
40 FLOOR WIPERS *#115 ON BAR
*POST TOTAL TIME TO COMPLETE IN COMMENTS.







 
WHITEBOARD


**RAMP WOD**
(A) BENCH PRESS 5-5-5-5-5
REST ~3MIN
(B) 2MIN MAX HR PUSH UPS
*POST LOADS ACCOMPLISHED FOR (A) ALONG WITH ANY MISSES (NO RE-ATTEMPTS). ALSO POST TOTAL REPS COMPLETED FOR (B)









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Thursday, June 14, 2012

THURSDAY. JUNE 14. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:

2) WARM UP:

**SKILL WORK**

3) W.O.D
(A) 15MINS TO FIND 1RM WEIGHTED PUSH UP.
(B) AMRAP 10MINS:
15 DYNAMIC PUSH UP *6" MINIMUM HEIGHT
30 DOUBLE UNDERS
*POST 1RM (ONE REP MAX) FOR (A) TO COMMENTS. ALSO POST TOTAL ROUNDS AND ANY PARTIAL ROUND FOR (B).





 
WHITEBOARD


**RAMP WOD**
FOR TIME 15-12-9-6-6-6:
KNEES TO ELBOWS
PUSH JERK #75 (MINIMUM-ASK COACH)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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