C-WOD Saturday 11.16.13

A. Deadlift; 3×3 @70% 1rm; rest 90 seconds B. Power clean; 5 on the min for 5 min 135# + Row sprint 15 seconds @100% rest 2 min x4

C-WOD Friday 11.15.13

AM A. Split jerk; 1, 1, 1; rest 2 min B. Bench press; 2-4×5; rest 2 min C. Weighted dip; 2-4×4; rest 2 min + 21-15-9 Airdyne calories Ring dips PM A. 100 CTB chin ups for time + Run 15 min z1

C-WOD Thursday 11.14.13

Competitors: A. Squat Snatch; build to a max B. 20 squat snatch singles @85% of A; rest 1 min bw reps C. Front squat with chains; 2-4×5; rest 3 min D. 30 squat clean for time 135#

C-WOD 11.12.13

Competitor: A. Front squat; 3, 2, 1, 3, 2, 1; rest 3 min B. Weighted chin up clusters 3.3.3×3; rest 30 seconds/rest 3 min + 12 min amrap: 3 thrusters 185# 3 muscle ups 6 thrusters 165# 6 bar muscle ups 9 thrusters 145# 9 CTB chin ups 12 thrusters 125# 12 chin ups amrap […]

C-WOD- 11.11.13

AM: A. Squat snatch; build to a max B. Squat snatch; 30 for time 135#/95# – don’t take more than 20 min for A. PM: 21-15-9 reps for time: deadlift 225#/155# hspu

C-WOD 11.9.13

“Barbell Baby” In teams of three, complete five rounds each of: Run 400 Meters or Row 500 Meters 20 Burpee Box Jump-Overs (24″/20″) 30 Shoulder to Overhead (75/55 lbs – barbell may not touch the ground at any point once the workout starts) All athletes may be working at the same time. Athletes will start […]

C-WOD 11.8.13

Competitors: AM A. Split jerk; 2, 2, 1, 1; rest 2 min B. Bench press; 4-6×5; rest 2 min C. Weighted dip; 4-6×4; rest 2 min + 5 rounds For max reps: 1 min hspu rest 1 min 1 min airdyne calories rest 1 min PM A. Muscle ups; 2-3 on the min for 15 […]

C-WOD 11.7.13

A. Squat Snatch; build to a max B. 20 singles @83% of A; rest 1 min bw reps C. Front squat with chains; 4-6×5; rest 3 min + 15 min amrap: 15 OHS 115#/85# Row 500m

C-WOD 11.6.13

Active recovery

C-WOD Update

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