WEDNESDAY. NOVEMBER 30. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
SUMO DEADLIFT HIGH PULL
BURPEES

3.WOD
12-10-8-6-8-10-12 OF:
Sumo Deadlift High Pull #95
Burpees
+200m Run "Between" Each Rep Round
*Because some of you will fuck it up...run "between" each rep round means run after the first rep round of 12, before your last rep round of 12, and after all other rep rounds, you will start the wod with 12 sumo deadlift high pulls and finish the wod with 12 burpees. Basically you run wherever there is a dash in wod description above.

                                                                  WHITEBOARD





**RAMP WOD**
4 ROUNDS OF:
6 Push Press #85
12 Box Jumps 20"
400m Run
*Post total time to complete to comments.

TUESDAY. NOVEMBER 29. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
BACK SQUAT
PUSH PRESS



3.STRENGTH
BACK SQUATS:
2X3 @ 80% 1RM
2X3 @ 70% 1RM
2X5 @ 80% 1RM

4.WOD
5 ROUNDS OF:
5 Push Press #155 (@90% 1RM Press for box members)
50 Double Unders
*Post total time to complete to comments.

 

WHITEBOARD - RIGHT SIDE 

**RAMP WOD**
7 ROUNDS OF:
7 Burpees
7 Overhead Squats #65 or #75 (decide)
*Post total time to complete and load used.

MONDAY. NOVEMBER 28. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
LATERAL JUMPS
POWER CLEAN


3.WOD
TABATA  MASH-UP OF:
Power Cleans #95
Tire Laterals (minimum 20" Height)
**This is 16 Tabata Style Rounds Alternating between the 2 movements. Tabata is 20 seconds of work followed by 10 seconds of rest (each 20 seconds of work is a round). Start with Power Cleans for 20 secs, than rest 10 secs, then its Laterals for 20 secs, then 10 secs rest, then back to Power Cleans, and so on until 16 total rounds are completed (8 rounds per movement). Track number of reps per round, per movement. Your score is the lowest rep count for any given round for each movement. Post score for each movement to comments. 

                                                                 WHITEBOARD

FRIDAY. NOVEMBER 25. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
3 POSITION SNATCH
3 - POSITION SNATCH SHOWN HERE - CLICK 

3.WOD
*WHERE EACH REP = 3 POSITIONS
3 POSITION SNATCH 1-1-1-1-1-1-1
*Complete adequate warm-up sets. Followed by 7X1. Try to add weight each set, your last set should be max effort load. 

                                      WHITEBOARD (NUMBERS ARE BOTTOM RIGHT FOR TODAY)

THURSDAY. NOVEMBER 24. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
UPHILL RUNNING

3.WOD
THANKSGIVING HIKE
*MEET AT BOX 10AM. WE WILL HIT THE LOCAL TRAIL AND HIKE LIKE THE WIND. 
**ADD LOAD FOR ADDED DIFFICULTY. POST ANY THOUGHTS TO COMMENTS.

WEDNESDAY. NOVEMBER 23. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
DEADLIFT
SIT UPS

3.WOD
5 ROUNDS OF:
10 Deadlift #225
20 Sit Ups + #20 Med Ball
30 Double Unders
*Post total time to complete in comments.

 

WHITEBOARD

**RAMP WOD**
(A) 10 X 40m SPRINTS
rest ~3-5min;
(B) Accumulate 5min in a plank position.
*For (A) post times for each 40m sprint to comments. For (B) post the number breaks to accomplish.

TUESDAY. NOVEMBER 22. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
PULL UP
AIR SQUAT

3.WOD
CF-MAIN SITE HERO WOD 
"MURPH"
1 Mile Run
   20 Rounds Of (Cindy):
        5 Pull Ups
        10 Push Ups
        15 Air Squats
1Mile Run
*Start with a Mile Run, complete the 20 Rounds of Cindy, then finish with a Mile Run. Post total time to complete to comments.

WHITEBOARD

**RAMP WOD**
(A) For Time 50 Double Unders 
(B) 10-1-10 OF:
      Kettle Bell Swings #30 (1pood sub)
      Hang Snatch #45 (Barbell Only)
*Post Time for (A) and Time for (B). The 10-1-10 Scheme is as follows:
 10-1
  9-2
  8-3
  7-4
  6-5
  5-6
  4-7
  3-8
  2-9
  1-10

MONDAY. NOVEMBER 21. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
PRESSES (AKA SHOULDER / MILITARY PRESS)

3.WOD
PRESS 3-3-2-2-1-1
*Post loads accomplished to comments, and any misses. No re-attempts.

 

WHITEBOARD

**RAMP WOD**
"HALF MURPH"
For Time Complete:
400m Run
10RDs of Cindy (5pull.ups/10push.ups/15air.squat)
400m Run 
*Post total time to complete to comments.

FRIDAY. NOVEMBER 18. 2011

1.STRETCH
*MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
SEE WHITEBOARD AT BOX FOR "YOUR" SPECIFIC SKILL WORK
ALL OTHERS - RING DIPS / SITUPS (BUTTERFLY VS. CLASSIC)

3.WOD
ARCHETYPE ATHLETES SEE WHITEBOARD AT BOX FOR "YOUR" SPECIFIC WOD.
ALL OTHERS - 3ROUNDS FOR TIME OF:
20 Ring Dips
30 V-Ups
40 Air Squats
*Post total time to complete in comments.

                                                       WHITEBOARD

**RAMP WOD**
FOR TIME COMPLETE:
10 Doble Unders
20 Air Squats
30 Kettle Bell Swings #30
40 Presses #65
50 Jumping Pull Ups
60 Sit Ups
800m Run
*Post total time to complete in comments.