WEDNESDAY. SEPTEMBER 14. 2011

.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**
  TIRE FLIPS
  DEADLIFTS

3.WOD
4 ROUNDS (4T) OF:
200m Run + #20 Med Ball
3 Deadlift #275
6 Tire Flips + Jump Ins
9 Burpee Pull Ups
*Post total time top complete in comments.

 

TUESDAY. SEPTEMBER 13. 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**
  Front Squat

3.WOD
FOR TIME COMPLETE:
100 Double Unders
3 Rounds Of:
4 Front Squat #155
6 Kettle Bell Swings 2pood 
8 Pull Ups
100 Double Unders
3 Rounds Of:
4 Front Squat #155
6 Kettle Bell Swings 2pood 
8 Pull Ups
100 Double Unders
*Post total time to complete in comments.

 THE OWL AT WORK!!

MONDAY. SEPTEMBER 12. 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**
  SUPINE RING ROWS

3.WOD
5 ROUNDS (4T) OF:
Max Reps Body Weight Bench Press
Max Supine Ring Rows
Rest 2min
*Post loads and reps per round. 

*PARTNER RUNS WITH BAND RESISTANCE.

FRIDAY SEPTEMBER 9. 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**
  RUN

3.WOD
"GRIFF" (CF-HERO WOD)
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Run 800m
*Post total time to complete in comments.

                                                       "TODAYS WHITEBOARD"

THURSDAY. SEPTEMBER 8. 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**
  BAR FACING BURPEES

3.WOD
AMRAP 15
Run 200m
15 Bar-Facing Burpees
*Post total time to complete in comments.

                                                              TODAYS WHITEBOARD

WEDNESDAY. SEPTEMBER 7. 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**
  PUSH PRESS

3.WOD
"DANNY" (CF-HERO WOD)
**AMRAP 20**
30 Box Jump 24"
20 Push Press #115
30 Pull Ups 
*Post total time to complete in comments.

                                                            TODAYS WHITEBOARD

TUESDAY. SEPTEMBER 6. 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

DEMOS
SDHP - DEMOED AND EXPLAINED BY COACH GLASSMAN HERE 

3.WOD
FOR TIME COMPLETE:
50 Double Unders 
2 SDHP #115
40 Double Unders
4 SDHP #115
30 Double Unders
6 SDHP #115
20 Double Unders
8 SDHP #115
10 Double Unders
10 SDHP #115 
*Post total time to complete in comments.

 

CF ELITE CAMILLE DURING THE SLED DRIVE AT THIS YEARS CF GAMES. DAMN!!

                                                             TODAYS WHITEBOARD

MONDAY. SEPTEMBER 5. 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 CLEAN

DEMOS
3-POSITION CLEAN DEMOED 

3.WOD
3-Position Clean 3-3-3-3-3
*Work up to the heaviest load possible maintaining proper form and technique. Post loads to comments. 

COACH C #135 3-POSITION CLEAN X3

COACH C #140 3-POSITION CLEAN X3 (KINDA CRAPPY TOWARDS THE LAST SET)

                                                         TODAYS  WHITEBOARD

SATURDAY. SEPTEMBER 2. 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

3.WOD
*FOR TIME (CFCH WOD 9/2/11):
400m Run
50 Push-Ups
40 Box Jump
30 Pull-Ups
20 Kettlebell Swings 
10 Burpees
20 Kettlebell Swings
30 Pull-Ups
40 Box Jump
50 Push-Ups
400m Run
*Post total time to complete in comments.

FRIDAY. SEPTEMBER 2. 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**
  SPRINTS

3.WOD
10 RDS OF:
40M SPRINT
5 BURPEES
REST 30SEC.
*WALK OUT 50 STEPS, THATS YOUR 40M LENGTH. COMPLETE THE 5 BURPS IMMEDIATELY FOLLOWING THE SPRINT AND REST 30SEC MAX AFTER YOUR BURPEES, REPEAT FOR 10 RDS!

THURSDAY. SEPTEMBER 1. 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

3.WOD
5 ROUNDS (4T)  OF:
6 Deadlift #275
8 Broad Jumps (Height=Distance)
*Your height is the distance you must broad jump minimum. Post total time to complete in comments.
**Coach C will be in Vegas this weekend. Tomorrow there will be an off site WOD option you can do outside the box or Saturday at a park near you.

                                     **HOTT CHICKS AND SPORTS THURSDAY**