SEARCH

WOD

May
25
Thursday
 
WARM UP
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 strict toes to bar
10 good mornings
10 prisoner lunge steps
STRENGTH
Bench Press5-5-3-3-3
WOD
Regional Event#2
21-15-9
Dumbell snatches
Ring dips
For time. 
CFEC RX  Plus is 80/45
RX 50/35
 
2 minute break.
 
Extra credit:  Run 6x200 meter sprints with a 1 minute break in between.
Time
May
24
Wednesday
 
WARM UP
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
STRENGTH
Deadlift5-5-3-3-3Then: 3x10 straight leg deadlifts or good mornings
WOD
Run 1 mile
Then, 3 rounds of:
9 deadlift (225/165)
10 lateral burpees (5 per side)
11 kettle bell swings (70/45)
Post mile time and total time.

Extra credit:  Box step ups and hammer curls 3x10
Time
May
23
Tuesday
 
WARM UP
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 GHD sit ups
10 good mornings
10 prisoner lunge steps
STRENGTH
Press5-5-3-3-3
Clean5-5-3-3-3
WOD
3 power clean to push press or push jerk (135/95)
4 ball slams (40/25)
5 push ups
6 box jumps (24/20)
AMRAP 3 minutes.  Rest 1 minute. Repeat for 5 cycles.
Keep a running round/rep count.

Extra credit:  Front DB raises and upright rows 3x10
AMRAP
May
22
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

 

STRENGTH
Back Squat5-5-3-3-3
WOD

18-15-12-9-6-3

Front squats (155/100

Pull ups BK

Burpees

Time
May
19
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo (25/15)

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 overhead squats

STRENGTH
Clean5-5-3-3-3
WOD

5 tire flip and jumps

7 hang power cleans (135/95)

9 handstand push ups

12 overhead squats (95/65)

15 calorie row

6 rounds for time.

Time
May
18
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch
10 push ups
10 second L sit
10 good mornings
10 prisoner lunge steps

 

 

STRENGTH
Bench Press5-5-3-3-3Then: 30 dips
WOD
6 box jumps (30/24)
12 back rack lunges per side (95/65)
18 ring push ups
Run 200 meters
AMRAP 22 minutes

Extra credit:  3x10 tricep ext or 3x10 ring dips
Time
May
17
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10  figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

STRENGTH
Deadlift5-5-3-3-3Then: 3x10 straight leg deadlift or good mornings
WOD

Buy in: 100 double unders

Then, AMRAP of:

9 AAB calories

12 sumodeadlift (205/135)

15 toes to bar

AMRAP
May
16
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 v ups

10 good mornings

10 prisoner lunge steps

STRENGTH
Press5-5-3-3-3
WOD

Run 1 mile AFAHP

Then, 4 rounds of:

2 rope climbs

13 push press (115/75)

13 kettle bell swings (53/35)

13 GHD sit ups

Post mile time and total time.

Extra credit:  3x10 front db raises and 3x10 side raises

Time
May
15
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

STRENGTH
Back Squat5-5-3-3-3
WOD

Run 100 meters with sandbag (45/35)

12 bank squats (185/120)

8 kettle bell rows per side (70/45)

4 jumping lunges per side

AMRAP 20 minutes

Extra credit:  3x10 bicep curls and 3x10 weighted lunge steps

AMRAP
May
12
Friday
"Wes"
 
STRENGTH
Clean5 X 5
WOD

Buy in: Run 800 meters with plate (25/15)

Then, 10 rounds of:

5 strict pull ups

4 burpee box jumps (24 inch)

3 cleans (185/120)

Cash out: Run 800 meters with plate (25/15)

For time.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

 

 

Time
May
11
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

WOD

10 down to 1

Bench press (155/100)

2 for 1 wall balls (20/14)

Sumo deadlift high pull (70/45) KB

Do a 10-20-30 meter shuttle run (40/25) after each odd round.

Time
May
10
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats 

WOD

5-10-15-20

Deadlifts (245/160)

Box jumps (24/20)

Do a 100 meter sled drag (135/95) after each round.

For time.

Time
May
09
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 strict toes to bar

10 good mornings

10 prisoner lunge steps

 

WOD

14 GHD sit ups

12 shoulder press (115/75)

10 man maker push ups (25/15)

8 AAB calories

50 meter farmers carry M(70/45) W(53/35)

5 rounds for time.

Extra credit: 3x10 front DB raises and 3x10 side raises

Time
May
08
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD

Run 1 mile AFAHP

Then:

21-15-9

Front squats (145/100)

Kettle bell swings (53/35)

Do 50 double unders after each round.

Time
May
03
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

WOD

12 deadlifts (225/145)

12 1 arm KB swings (35/25) (6 per side)

12 pull ups BK

12 calorie row

AMRAP 17 minutes

Extra credit:  3x10 hammer curls and 3x10 box step ups

AMRAP
May
02
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

 

WOD

WOD:

18 minute EMOM

Minute 1:  8 push jerks (135/95)

Minute 2:  10 lateral burpees (5 per side)

Minute 3:  Run 200 meters

Must complete 4 rounds for RX.

Rounds
May
01
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD

16 back squats (155/100)

13 toes to bar

10 AAB calories

2 rope climbs

4 rounds for time.

Time
Apr
28
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo

10 burpees

10 abmat sit ups

10 back extensions

10 overhead squats with pvc pipe

WOD

10 muscle ups (bar or ring)

20 handstand push ups

30 hang power cleans (115/75)

40 GHD sit ups

50 calorie row

60 air squats

70 double unders

80 walking lunge steps

30 minute cap.

Time
Apr
27
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

 

WOD

Run 200 meters

4 dumbell snatch per side (50/35)

6 heel claps

8 kb bench press per side (53/35)

10 sledge hammer swings (16/10)

AMRAP 22 minutes

Must do a 250 meter prowler push sometime during the WOD (45/35)

3 round minimum for RX.

AMRAP
Apr
26
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

 

WOD

Run 1 mile AFAHP

2  minute break

Then:

21-15-9

Deadlifts (225/145)

Wall balls (20/14)

Post mile time and total time.

Time