1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* TURKISH GET-UPS

4.WOD 
*3 rounds for time of:
400m Run
6 Deadlifts #135
5 Hang Power Cleans #135
4 Front Squats #135
3 Push Jerks#135
Post total time to complete in comments.

**EXTRA CREDIT:  TABATA SITUPS

**THE TURKISH GET-UP!!

SATURDAY. JANUARY 29. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* POWER SNATCH  

4.WOD
*5 ROUNDS FOR TIME (R4T) OF:
3 HANG SNATCH #95
6 OVERHEAD SQUATS #95
9 KNEES TO ELBOWS
30M BEAR CRAWL
*Post total time to complete in comments.


**DONE ON 2/2/2011...13:02 - :08 = 12:54 (~:08 SECONDS TO STOP TIMER).

**DEFINITELY NOTHING TO DO WITH TODAYS WOD, BUT DAM THATS A HOT BITCH.  THESE ARE CALLED SIT-INS!! NEED TO GET A BELT OR RIG SOMETHING!!

**SELF EXPLANATORY.

NOTE: CLICK ON PICS TO ENLARGE TO ACTUAL SIZE.

FRIDAY. JANUARY 28. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH
* POWER CLEAN 3-3-3-3-3-3
 
4.WOD
10 MIN A.M.R.A.P OF:
5 PUSH PRESS #135
10 BURPEE BOX JUMP 24"
15 OVERHEAD ALTERNATING LUNGES #25PLATE
*Post total time to complete in comments.

 **POWER CLEANS OUTDOORS. DOESN'T GET ANY BETTER!

**CF ELITE HEATHER B AT THE TOP OF THE PUSH PRESS!

**NOT MANY EXERCISES FUCK THE THE HAMSTRINGS UP AS MUCH AS THE O.H. WALKING LUNGE.

THURSDAY. JANUARY 27. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
* MED BALL CLEANS #20 *Complete at least 30 perfect cleans prior to the WOD.

4.WOD
5 rounds for time (R4T) of:
15 Hang Squat Snatches #75
30 Double Unders
Post total time to complete in comments.

 **Medicine Ball Cleans are excellent skill transfer exercises. Perfect this movement!!

**Quadruple extension prior to getting under the bar as fast as fucken possible in a good squat snatch. Now lets see that snatch.

**This is a pic from this years OC Throwdown. Flying through the Double Unders!!

WEDNESDAY. JANUARY 26. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH
*BACK SQUAT 3-3-2-2-1-1-1

4.WOD

*A.M.R.A.P 15 MINS OF:
 5 Pull-ups
 5 Knees-to-elbows
 10 Push-ups
 15 Double-unders
 Post total rounds completed in comments. Also post loads used for back squats.

**BACK SQUATS ARE UN-PARALLELED IN PURE STRENGTH WHEN DONE PROPERLY. NOW "BACK SHOTS" LIKE THIS ONE ARE ALSO VERY NICE!!

**BIG SWING IN YOUR KIP WILL GENERATE A LOT OF POWER / MOMENTUM FOR THE PULL!

**WHO DOESN'T LIKE DOUBLE UNDERS... HEY YOU CAN TELL SHE DOES!!

TUESDAY. JANUARY 25. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*WORK ON DOUBLE UNDERS.

4.WOD

4 ROUNDS FOR TIME (R4T):
20 Kettlebell Swings 1.5Pood (#53)
25 m Walking Overhead Lunge (#25) *UP & BACK @ BAFKNMAN BOX
10 Burpees
Post total time to complete in comments

* THE PATH OF TRAVEL FOR KB IS DEPICTED HERE.

 

 * OVERHEAD WALKING LUNGE.

MONDAY. JANUARY 24. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*WORK ON TOES TO BAR.

4.WOD
For Time:
*75 Thrusters 50% bodyweight .
*Each time you drop the bar do a 60 ft Bear Crawl.

*Post total time to complete in comments.

 **@ 2009 CF. Games. Finish position of the thruster!!

*CF Coach at bottom position of a good front squat (Right Pic), also the bottom position of the thruster. Try to keep the bar in / on contact with shoulder girdle in order to transfer momentum into the press out of the squat.

*Its not uncommon to find a sign like this posted at your local CF facility. You wont find anything like this at your local globo gym, because they don't give a shit.

FRIDAY. JANUARY 21. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.STRENGTH 
*BENCH PRESS 1-1-1-1-1

4. WOD
3 ROUNDS FOR TIME (R4T) OF:
*400 METER RUN
*15 OHS (OVERHEAD SQUAT) #75
*20 PULL UPS
*25 KB SWINGS 1.5 POOD (#53)

 **RUNNING!! YESSS, RUNNING IS AWESOME.

**THE KB FINISH, @ THE TOP. AMERICAN SWING. HEAD ALL THE WAY THROUGH!!

THURSDAY. JANUARY 20. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

For Time:
25 Walking Lunges
20 Pull-ups
50 Box Jump 20"
20 Double Unders
25 Ring Dips
20 Knees-to-elbows
30 Kettlebell Swings
30 Sit-up (abmat)s
20 Hang Squat Cleans 75 lbs
25 Back Extensions
30 Wall Balls
Post total time to complete in comments.

*This honey is cranking out some walking lunges. I'm sure that fella in the rear is just checking her form, just as closely as I would!!

**I mean come on, strong is the new skinny as far as I'm concerned.

**Eva T hittin some ring dips and hand stand push ups in a wod called Nate! Shes a beast (in a good way).

**For your own safety and my own. Take a good look. LOL

WEDNESDAY. JANUARY 19. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

" PUSH-UP LINDA"
For time:
10 Deadlift 1.5xBW
20 Push-ups
10 clean .75BWs
9 Deadlift 1.5xBW
18 Push-ups
9 clean .75B
8 Deadlift 1.5xBW
16 Push-ups
8 clean .75BW
7 Deadlift 1.5xBW
14 Push-ups
7 clean .75BW
6 Deadlift 1.5xBW
12 Push-ups
6 clean .75BW
5 Deadlift 1.5xBW
10 Push-ups
5 clean .75BW
4 Deadlift 1.5xBW
8 Push-ups
4 clean .75BW
3 Deadlift 1.5xBW
6 Push-ups
3 clean .75BWs
2 Deadlift 1.5xBW
4 Push-ups
2 clean .75BWs
1 Deadlift 1.5xBW
2 Push-ups
1 clean .75BW
Post total time to complete in comments.

 **CF Elite Nicole C in the phases of the hang power clean.

**Nicole C teaching the push-up, Eva T demonstrating the push-up (bottom position).

 **JUST A REMINDER!!

TUESDAY. JANUARY 18. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

A.M.R.A.P 20 minutes of:
8 Turkish Get-Ups #30
10 Burpees
15 Knees-to-elbows
Post total rounds COMPLETED.

 **ITS CALLED KNEES TO ELBOWS (BOTTOM PIC) NOT KNEES TO TRICEPS (TOP PIC).

 **WE DEFINITELY NEED A SLED. THAN A HOTT BITCH TO PUSH IT. LOL

MONDAY JANUARY 17. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

FOR TIME 21-18-15-12-9 OF:
DEADLIFT #95 
HANG CLEAN #95
FRONT SQUAT #95
PUSH PRESS #95
*POST TOTAL TIME TO COMPLETE.

*MIRANDA  DEADLIFTING WHAT LOOKS LIKE MAYBE 200LBS, I'M TO FOCUSED ON THOSE LEGS!!

*NICE FRONT SQUAT DEMO... AS SEEN FROM THE REAR. WE LIKE THE REAR!

FRIDAY. JANUARY 14. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

A.M.R.A.P 25 MINS OF:

3 TURKISH GET-UPS EA ARM #25
6 OVERHEAD SQUATS #95
9 BURPEES
12 BOX JUMP 20"
*POST TOTAL ROUNDS COMPLETED.

*EVA T. AND THE TURKISH GET-UP. THAT'S SOME INTENSE FOCUS IN THOSE EYES!

*UTILIZING MED BALL FOR DEPTH IS A GOOD TECHNIQUE.  ALTHOUGH FULL DEPTH IS NOT ALL THAT COMPLICATED.

THURSDAY. JANUARY 13. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

OVERHEAD SQUAT
1-1-1-1-1-1-1
*Post loads for each rep. Also make sure to do several warm up reps at sub maximal weight.

**NICE... KNEES OUT OVER TOES, BACK ERECT, ACTIVE SHOULDERS. ALSO NOTE THE DETERMINATION IN HER FACE... NO PAIN FACE!!!

WEDNESDAY. JANUARY 12. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD
"ANGIE"
Complete for time:
100 Pull-ups
100 Push ups
100 Sit ups
100 Air squats
*Post total time to complete in comments.

 *Boz emphasizing the knees out, tracking over toes. Hip crease below knee!!

**"I like big butts, and I can not lie" -Sir Mix Alot

TUESDAY. JANUARY 11. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

3 rounds for time of:
5 Deadlifts #155
5 Hang Squat Cleans #155
5 Push Jerks #155
10 Burpees
Post total time to complete in comments.

 **Eva T. KNOCKING OUT SOME SQUAT CLEANS (FINSH POSITION).

 

 **THIS LIL HOTTIE IS IN THE OVERHEAD PUSH JERK POSITION.

*** SORRY FOR THIS: GIRL CHESSES IT DEADLIFTING 400+LB. FKN HILARIOUS

MONDAY. JANUARY 10. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

A.M.R.A.P 20 minutes of: 5 Ring Dips
10 Box Jump 24"
10 Push-ups
20 Air Squats
+ 4 BURPEES every 4 minutes. Your last set of 4 Burpees when your 20 mins is complete.
**Post total rounds completed in comments.

**CAMILLE HANDLING SOME RING DIPS! DAM SHES HOTT.

FRIDAY. JANUARY 7. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

2 rounds for time of:
200 m Run (backwards)
25 Kettlebell Goblet Squats 24 kg
25 Burpees
400 m Run
25 Kettlebell Swings 24 kg
25 Wall Balls 20 lbs
400 m Run
25 Pull-ups
25 Turkish Get-Ups 25 lbs
200 m Run (backwards)
Rest - if needed 1 minute
Post total time to complete.

**WALLBALL ACTION!!

**BURPEE ACTION!!

**DR. RAMANOV GOING OVER POSE METHOD RUNNING .

DEMOS
GOBLET SQUAT
TURKS PT1
TURKS PT2 

THURSDAY. JANUARY 6. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Pull-ups
Box Jump  30"
Ring Dips
*Post total time to complete in comments.

 **TRIED TO FIND A GOOD PIC OF A HOTTIE DOING PULL UPS.... HAHA I THINK SHES A BOUT TO DO ONE, JUST COULDNT PASS THIS ONE UP.

**MIRANDA KNOCKING OUT  SOME MAX HEIGHT BOX JUMPS.

**HEATHER B. KILLING SOME RING DIPS.


*** CHECK THIS OUT: BAFKNMAN FIELD TRIP - LETS GO CHECK THIS OUT!!

WEDNESDAY. JANUARY 5. 2011

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD
For Time:
400 m Run
10 Power Snatches #95
20 Sit-Ups
30 Double Unders
10 Power Snatches #95
20 Sit-ups
30 Double Unders
10 Power Snatches #95
20 Sit-Ups
30 Double Unders
400 m Run
Post total time to complete.

**Set up position for Power Snatch (grip should be wider for most).

**Finish position for a light load Power Snatch.

**Finish position for a heavy load Power Snatch (also known as full squat snatch).

***"NOTHING LIKE A GOOD SNATCH!" -Coach Bergener

TUESDAY. JANUARY 4. 2011

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

As many rounds as possible in 20 minutes of:
4 Turkish Get-up, Right Arm
4 Turkish Get-up, Left Arm
10 Ring Dips
15 Wall Balls
Post total rounds completed.

**BUDDY CARRYS COMING TO A WOD NEAR YOU!! HOT CHICK NOT INCLUDED!

MONDAY. JANUARY 3. 2011

HAPPY NEW YEAR ALL. LETS GET THIS SHIT CRACKIN 2011 STYLE.

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

3 ROUNDS FOR TIME OF:

400 m Run

30 Overhead Squats 75 lbs

21 Pull-ups

**Post total time to complete.

**This WOD is pulled from Main Site (Crossfit.com) today.

Hether B. knockin out some OHS.

THURSDAY. DECEMBER 30. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

4 ROUNDS FOR TIME OF:
5 Pull-Ups
10 Supine Rows (Barbell)
15 Dumbbell Split Snatch #25
20 Ball Slams #20
25 Box Jumps 20"
**Post total tiome to complete in comments.

WEDNESDAY. DECEMBER 29. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCTHING IS NOT WARMING UP!)
3.WOD

3 ROUNDS FOR TIME OF:
20 Pull-Ups
30 Wall Balls
40 Double Unders
**Post total time to complete in comments.

TUESDAY. DECEMBER 28. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

10-9-8-7-6-5-4-3-2-1 of:
Ring Dip
Pull-up
Front Squat 60% Body Weight
*Post total time to complete in comments.

MONDAY. DECEMBER 27. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

3 ROUNDS FOR TIME OF:
 20 Pull Ups
30 Wall Balls
40 Double unders
*Post total time to complete in comments.

THURSDAY. DECEMBER 23. 2010

"COO COO" FOR TIME:
60 KettleBell Swings
50 Box Jump - 24 in.s
40 Wall Balls #20
30 Pull-ups
20 Sit-ups
10 Snatches
100 ft Overhead Lunge(50 ea leg)
*Post total time to complete in comments. This WOD is dedicated from this point on to our missing athlete Coo Coo. Hopefully he makes it back soon. Mutha Fucka!!

WEDNESDAY. DECEMBER 22. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
400m Run
20 Bench Presses 135 lbs
10 Pull-Up (Chest To Bar if Possible)
Post total time to complete in comments.

TUESDAY. DECEMBER 21. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD
"CINDY"
20 MIN AMRAP OF:
5 Pull-Ups
10 Push-Ups
15 Squats

*Post total rounds completed and fractions there of!

MONDAY. DECEMBER 20. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

6 Rounds for time of:
15 m Bear Crawl
25 Push-ups
15 m Broad Jump
20 Kettlebell Swings 53 lbs
Post total time.

DEMOS
BEAR CRAWL
STANDING BROAD JUMP

FRIDAY. DECEMBER 17. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of:
20 Knees-to-elbows
60 ft Bear Crawl
15 Pull-up Burpees
60 ft crab walk
Post total time to complete in comments.

THURSDAY. DECEMBER 16. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of:
80 ft Traveling Burpees
80 ft Walking Lunge
80 ft Bear Crawl
80 ft crab walk
Post total time to complete in comments..

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
5 Curtis P's #95
5 Burpee Bar Hops
5 Hanging Wipers (substitute Knees to Elbows if you cant do wipers)
*Post total time to complete in comments.

DEMOS
CURTIS P's (Squat Clean+Forward Lunge L&R+Push Press = 1 Curtis P)
HANGING WIPERS

**Watch This: DR. THOMAS CAMPBELL - MY BIG T.O.E (PART 1 OF 18)
     This 18 part video series is ridiculously overwhelming with information. A bit lengthy, but I was left wanting more answers. Sick presentation!! Watch all 18parts, it gets really interesting later in the series.

TUESDAY. DECEMBER 14. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 ROUNDS FOR TIME OF:
Run 400 meters
50 Squats
*Post total time to complete in comments.

** This List will be posted here for reference and I will print hard copies for your use that ill keep at BAFKNMAN box. See the following list in order of importance and need! I posted this list previously. Currently in need of the highlighted items!!

1. Rubber bumper plates ( 10 / 15 / 25 / 35 / 45 / 55 )
2. Kettlebells ( 1pood = 36lbs / 1.5 = 53lbs / 2pood = 70lbs )
3. Medicine balls ( 10 / 14 / 20 )
4. Dumbbells (10 / 15 / 20 / 25 / 30 / 35 / 45 / 55 )
5. Rubber flooring
6. Rings
7. Jump ropes (speed ropes)
8. Men’s and women’s Olympic barbells ( 35 / 45 )
9. Flat benches
10. Plyo boxes ( 12” / 18” / 20” / 24” / 30” )
11. Slam Ball ( 30 / 40 / 50 / 60 )
12. Climbing rope (Manilla 1.5” or 2” in 20’ lengths )
13. Light training barbells ( 10 / 15 / 25 )
14. Rubber stretch bands ( Light = 25lbs / medium = 50lbs / heavy = 75lbs )
15. Small metal plates ( 2.5 / 5 / 10 )
16. PVC pipe or wooden dowels ( 7’ )
17. Glute-ham developers
18. Weight Vest ( Anything up to 100lbs will do / 20lb minimum. )
19. Pull-up bars or stations
20. Adjustable squat stands
21. Concept2 rowers
22. Parallettes (PVC)
23. Punching bags
24. Power cages or half racks
25. Platforms
26. Bikes
27. Bar collars

MONDAY. DECEMBER 13. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

ANNIE

50-40-30-20 and 10 rep rounds of:
Double-Unders
Sit-ups
*Post total time to complete in coments.

FRIDAY. DECEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Overhead Squats #95
20 Floor Wipers #95
10 Push-ups
20 Lateral Jumps 12" barrier
Post total time to complete in comments.

DEMOS
FLOOR WIPERS

THURSDAY. DECEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

10 rounds for time of:
7 Sumo Deadlift High-pulls 95 lbs
7 Ring Dips
*Post total time to complete in comments. WATCH THE DEMOS, TECHNIQUE IS CRUCIAL IN THESE MOVEMENTS, AND FYI, I FUCKED UP MY BACK GETTING LAZY IN THE END OF A SET OF HEAVY SDHP'S.

DEMOS
RING DIP VARIATIONS
SUMO DEADLIFT HIGH PULLS

WEDNESDAY. DECEMBER 8. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of (intended to be a sprint, rest periods are included):
30 Double Unders
8 Pull-up - Chest To Bars
10 Power Snatches #75
12 Box Jump 24"
Rest 1 minute
*Post total time to complete. Clock runs through rest period.

TUESDAY. DECEMBER 7. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

RUN A MILE FOR TIME. 

Coaches Notes: 
*Go to your local High School or College track and run 4 laps (~1mile). Time your run and post to comments. Your trying to complete as fast as possible.
*Post total time to complete in comments.
 

MONDAY. DECEMBER 6. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

POWER SNATCH 1-1-1-1-1-1

*Post loads used in comments. This should work up to max effort so warm up heavily with lighter weight working up, once at about 85% to 90% of max effort start counting those as singles per the WOD, last set should one rep max effort!!

FRIDAY. DECEMBER 3. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 ROUNDS FOR TIME OF:
7 Back Squats #135 (go for speed)
7 Push Ups
7 Split Jerk #135
Bear Crawl length of concrete and back (~30meters)
*POST TOTAL TIME TO COMPLETE IN COMENTS!!

*FKNMAN BONUS
  2 Minutes max pull ups.
**POST REPS COMPLETED IN COMMENTS.

THURSDAY. DECEMBER 2. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 ROUNDS FOR TIME OF:
20 Double Unders
10 R.Arm Barbell Snatches #45
10 L.Arm Barbell Snatches #45
3 R.Arm Turkish Get-Ups (Barbell #45)
3 R.Arm Turkish Get-Ups (Barbell #45)
*Post total time to complete in comments.

WEDNESDAY. DECEMBER 1. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Burpee Box Jump laterals 24 inch (Jump "Over" Box)
10 Overhead Squats 75/55 lbs
Post total time to complete.

DEMOS
BURPEE BOX JUMP LATERALS
BURPEE SNATCHES "COMING SOON TO WOD NEAR YOU"

TUESDAY. NOVEMBER 30. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

AMRAP 20 minutes of:
5 Hang Squat Snatches #75
10 Burpees
15 Box Jump 24"
Post total rounds.

DEMOS
HANG SQUAT SNATCH

MONDAY. NOVEMBER 29. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

A) STREGTH
     BOX SQUAT 3-3-3-3-3

B) WOD
     7 rounds for time of:
     7 Overhead Squats 95 lbs
     7 Box Jump - 20" Boxes
     7 Clap Push-ups
     Post total time to complete in comments.

DEMOS
BOX SQUATS
CLAPPING PUSH-UPS 

TUESDAY. NOVEMBER 23. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

150 Push Ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

**You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

***Post time and number of penalties to comments.

MONDAY. NOVEMBER 22. 2010

 1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Iron Curtain Chipper

For Time:
10 Overhead Squats 95 lbs
20 Squat Cleans 95 lbs
30 Push Presses 95 lbs
40 Pull-ups
50 Wall Balls
60 Double Unders
70  Sit-ups
800 m Run
Post total time to complete in comments.

DID YOU CATCH THIS: CALIFORNIAS FINEST... YEAH RIGHT!!

THURSDAY. NOVEMBER 18. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Post total rounds completed in comments.

WEDNESDAY. NOVEMBER 17. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

For time:
135 lb Squat clean, 10 reps
50 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
30 Sit-ups
135 lb Squat clean, 4 reps
20 Sit-ups
135 lb Squat clean, 2 reps
10  Sit-ups
Post total to complete time.

FKNMAN BONUS:
Tabata Double Unders
*Note total reps.

Read This: BEWARE OF SNACKS

TUESDAY. NOVEMBER 16. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

CINDY
AMRAP 20 MINUTES OF:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
*Post total rounds completed.

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Overhead Squats #95
15 Push-ups
20 Double Unders
Post total time to complete.

FRIDAY. NOVEMBER 12. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

7 rounds for time of:
10 Hang Power Cleans #115
15 Box Jump 24"
5 Knees-to-elbows
Post total time to complete.

THURSDAY. NOVEMBER 11. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Weighted Pull ups - 3-3-2-2-1-1-1

AMRAP 15 mins of:
20  Overhead  Lunge With #45  Plate
10 Burpees
30 Double Unders
Post total time to complete and loads used for pull-ups.

TUESDAY. NOVEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

3 rounds for time of:
15 Bench Presses 155 lbs
15 Supine Ring Pulls
400 m Run
Post total time to complete.

MONDAY. NOVEMBER 8. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots #20
20 Pull-ups
*Post total time to complete.

** This List will be posted here for reference and I will print hard copies for your use that ill keep at BAFKNMAN box. See the following list in order of importance and need! When making your donations please utilize this procurement list, thanks! If you need help finding good deals on whats listed ill be posting links soon, or just hit me up.

1. Rubber bumper plates ( 10 / 15 / 25 / 35 / 45 / 55 )
2. Kettlebells ( 1pood = 36lbs / 1.5 = 53lbs / 2pood = 70lbs )
3. Medicine balls ( 10 / 14 / 20 )
4. Dumbbells (10 / 15 / 20 / 25 / 30 / 35 / 45 / 55 )
5. Rubber flooring
6. Rings
7. Jump ropes (speed ropes)
8. Men’s and women’s Olympic barbells ( 35 / 45 )
9. Flat benches
10. Plyo boxes ( 12” / 18” / 20” / 24” / 30” )
11. Slam Ball ( 30 / 40 / 50 / 60 )
12. Climbing rope (Manilla 1.5” or 2” in 20’ lengths )
13. Light training barbells ( 10 / 15 / 25 )
14. Rubber stretch bands ( Light = 25lbs / medium = 50lbs / heavy = 75lbs )
15. Small metal plates ( 2.5 / 5 / 10 )
16. PVC pipe or wooden dowels ( 7’ )
17. Glute-ham developers
18. Weight Vest ( Anything up to 100lbs will do / 20lb minimum. )
19. Pull-up bars or stations
20. Adjustable squat stands
21. Concept2 rowers
22. Parallettes (PVC)
23. Punching bags
24. Power cages or half racks
25. Platforms
26. Bikes
27. Bar collars

FRIDAY. NOVEMBER 5. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

3 rounds for time of:
5 Thruster Double Presses #115
50 Double Unders
20 Wall Balls #20
Post total time to complete.

THURSDAY. NOVEMBER 4. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

"LIL DEVIL"
First round do 1 Turkish Get up each arm #25
+ 6 burpees
   12 Back Squats #115
   18 Double Unders
Second round do 2 Turkish Get up each arm #25
+6 burpees
   12 Back Squats #115
   18 Double Unders
.... and so on til you get to 6 Turks each arm then complete that round as the rest.

** Post Total Time to complete.

WEDNESDAY. NOVEMBER 3. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD
  
A)
 "Ace / Jack of Clubs"
20 Push Ups - 1 Sit Up
19 Push Ups - 2 Sit Ups
18 Push Ups - 3 Sit Ups...
all the way to
1 Push Up - 20 Sit Ups
*Post total time to complete.

B)
BOTTOM TO BOTTOM TABATA SQUATS.
*Each 10 seconds of rest is spent in the bottom of the air squat position.
**Post number of air squat reps for each set.

TUESDAY. NOVEMBER 2. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

21-18-15-12-9-6-3 reps of:
Overhead Lunges #45 (barbell)
Knees-to-elbows
Post total time to complete.

MONDAY. NOVEMBER 1. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

A. Snatch Balance 1-1-1-1-1-1-1

B. As many rounds as possible in 10 minutes of:
25 Double Unders
10 Burpee Pull-ups

*Notes: A) Find 1 rep max.   B) Post total rounds.

DEMOS
SNATCH BALANCE 
BURPEE PULL-UPS