WOD

"Season's Beatings"

150 Pull Ups

100 Wall Balls

200 Sit Ups

100 Push Press @ 65/45

250 Double Unders

150 Push Ups

200 Box Jumps @ 16"/20"

100 Kettle Bell Swings @ 53/35

100 Cleans @ 95/65

100 Thrusters @ 65/45

300 Air Squats

100 Burpees

9 Deads @ 500/400/315

Today's the big day.  Happy New Year everyone. 

Yesterday's "Season's Beatings" was awesome.  There was a huge turn out, and everyone worked wicked hard.  2008 was a great year at CFM, and we hope that 2009 is even better.  Thanks everyone.

WOD

For 20 Minutes, do as many reps as possible at something you struggle with.  This is for skills practice, and there is no one that couldn't use it.  Everyone has weaknesses, and this is how you get better.  Rope climbs, ring dips, handstand push ups,or whatever you want.

WOD

5 pullups, 10 pushups, 15 squats, 1 power clean and jerk @ 135/95
5 pullups, 10 pushups, 15 squats, 2 power clean and jerks @ 135/95
....
Max rounds in 20 minutes
(the round number you are on is the number of clean and jerks you have to do)

WOD

Rest Day

WOD

20 cleans @ 185/115
20 cleans @ 135/95
20 cleans @ 95/65

Post time to comments.

WOD

21-15-9 of:

Overhead Squats@ 95/65

Pull Ups

Double the Pull Ups. (42-30-18)

WOD

"Power Clean Front Squat Double Jerk Grace"

30 Reps of:

1 Power Clean

1 Front Squat

2 Jerks

All @ 135/95

Rest Day

WOD

Deadlift
3, 3, 3, 3, 3

Post WOD: Who has the fastest burpees in the gym???
Max burpees in 1 min. Take as many attempts as you would like for your best score.

WOD

"Angie"

100 pullups
100 pushups
100 situps
100 squats

Caitlyn with a 120lb deadlift and Connor with a 185lb deadlift. Look out Wendy, you've got some competition on the way!

WOD

50 burpees

10 Thrusters @ 75/55

40 burpees

20 thrusters

30 burpees

30 Thrusters

20 burpees

40 thrusters

10 burpees

50 thrusters

post times

Rest Day

WOD

"Fran"

21-15-9

Thrusters and pullups

If you are able to do chest to bar pullups, then do each pullup so that your chest touches the bar.

WOD

30-25-20-15-10-5 of:

Deads @ 135/95

Push Ups

WOD

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Jerk

5-5-5-5-5

Rest Day

WOD

"The Chief"

3 Power Cleans @ 135/95

6 Push Ups

9 Air Squats

As many rounds as possible in 3 minutes.  Rest 1 minute, do 5 rounds. You start each round at the place you finish the previous round.

Check your notebooks from September 16th to compare.

WOD

45 Double Unders

45 Thrusters @ 95

45 Pull Ups

45 Double Unders

Back Squat

1-1-1-1-1-1-1

or

100 squats @ 135/95

Every time you rack the weight

you have to do 10 pullups

WOD

Rest Day

WOD

"Elizabeth"

21-15-9

Cleans @ 135/95

Ring Dips 

WOD

10 Front Squats @ 95/65

10 Burpees

10 Rounds

WOD

Deadlift

1-1-1-1-1-1

or

30 Deads for time @ 315/185

Rest Day

Anyone who wants to come out to the Polar Plunge it's at Lakefront Promenade park at 1pm. $10 goes to charity and you get to jump in the lake.

WOD

10 Push Ups

10 Burpees

10 Pull Ups

Max Rounds in 20 minutes.

WOD

Five rounds for time of:
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps

Check your notebooks from September 4th and/or July 12th to compare.

This is Tyler after his 8:52 Fran. Last week he did a 6:28 Fran!

WOD

"Diane"

21-15-9

Deads @ 225/135

Handstand Push Ups

Rest Day

Rob Orlando, Hybrid Athletics , Workout - video [wmv]

WOD

"Grace Progression"

Do 1 Power Clean and Jerk @ 135/95 the first minute, 2 the second minute, 3 the third and so on until you are unable to complete a minute.

WOD

"Gordie"

10 deads @ 135/95

8 pushups

6 hang power cleans @ 135/95

4 burpees

12 rounds for time

Good luck in Regina Gordie. It's been great having you train with us this month!