30 September 2013

Tuesday, 1 October 2013

Clean & Jerk Academics
-then-
4 RFT:
10 C&J 65/45
20 Lunge Pairs (right lunge + left lunge = 1)
30 Sit ups

In preparation for our "Breast Cancer Awareness Event" on the 13th of October, we will be incorporating the Clean & Jerk (YAY BARBELL WORK) into our WoDs.  Your coach will have details.  Great event, hope to see you all there!

28 September 2013

25 September 2013

24 September 2013

Wednesday, 25 September 2013

WoD 1:
6 RFT:   
3 Strict Pull up
3 Dips                                                                                   
3 weighted push ups                                                          

WoD 2:
6 RFT:
3 HSPU
3 Reverse Burpees
3 Heavy KBS

23 September 2013

21 September 2013

Sunday, 22 September 2013

Team WoD: Chipper Reps depend on the number of athletes in class
Wall Balls
T2B
Push up
Heavy Carry
Tire Flip
400m Run

19 September 2013

Friday, 20 September

100m Sprint – 30 sec rest
200m Sprint – 45 sec rest
400m Run – 60 sec rest
800mRun – 90 sec rest
400m Run – 60 sec rest
200m Sprint – 45 Sec rest
100m Sprint

T Shirts!!!

$20 See your coach for details!

 

 

18 September 2013

Thursday, 19 September 2013

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Scaling:
Handstand Push Ups/Pike pushups/wall walks
One-legged squats/one-legged squats with a band or post/regular squats
 
This WoD may sound familiar to many of you.  We are revisiting to measure improvement. 

17 September 2013

Wednesday, 18 September 2013

WoD 1:                                                                  
8 minute AMRAP                                                
10 Squat Jumps                                                 
10 Pull ups                                   
10 Sit ups

Rest 10 Minutes

WoD 2:
4 RFT:
200m Sprint
10 KBS
5 HSPU
 

16 September 2013

15 September 2013

Monday 16 September

Monday 16 September
“Deck of Death”
2 teams; one works while the other rests
Jokers: 800m Run
Hearts: Box Jumps
Diamonds: Hammer Swings
Spades: Sit ups
Clubs: Push ups

14 September 2013

Sunday 15 September

Sunday 15 September
“Undisclosed Gone Bad”
5 Rounds of:
One minute each station, one minute rest at the end of the fifth station.
Box Jumps
Rock Throws
Cables
Sandbag Carries Squats
Lunges

12 September 2013

11 September 2013

Thursday, 12 September 2013

I know what you are all thinking, "ENOUGH BURPEES AND KB SWINGS!!!"  Ok fine.

Strength:
15 minutes to work up to a near maximal 3 rep clean
*we will bring out an assortment of weights and work with barbells. Rooks will do power cleans, vets will do squat cleans.

WOD:
"Nancy"
5 Rounds for time
- 400m Sprint
- 15 Overhead Squats

The receiving position below is where you will catch a power clean.

10 September 2013

Wednesday, 11 September 2013

9/11 Memorial WOD

As a Team:

343 KBS for the New York Fire Department (team total)

40 KN Clean & Press for Flight 93 (40 per athlete)

60 Goblet Squats for Law Enforcement Officers (60 per athlete)

184 burpees for the Pentagon and Flight 77 (team total)

2819m Run for the Twin Towers victims


09 September 2013

Tuesday, 10 September 2013

WoD 1: 10 minute AMRAP
5 burpee pull ups
10 push ups
200m Run

Rest 10 min

WoD 2: 5 RFT
5 Heavy Russian KBS
10 Burpees

Finally got our light cart back.  1900 getting after it!!

08 September 2013

Monday, 09 September 2013

Team WoD: Teams of 4 athletes each on a different station.  Change stations when 200m KB rack carry is complete.

3RFT:

200m KB Rack Carry (HEAVY)

Tire Slams

Burpees

Box Jumps


07 September 2013

Sunday, 08 September 2013

“Battle Buddy”

Carry a weight plate of your chose for the ENTIRE WoD.  5 burpee penalty for every time you drop your battle buddy.

200m Run

40 Push ups

40 Sit ups

40 Squats

400m Run

30 Push ups

30 Sit ups

30 Squats

600m Run

20 Push ups

20 Sit ups

20 Squats

800m Run

10 Push ups

10 Sit ups

10 Squats

Oly Class

Sorry for the late post, we WILL have Oly class at 0800 this morning. 

05 September 2013

Friday, 06 September 2013

WOD: For Time
20 DB Rows
20 Burpee Broad Jumps
20 Goblet Squats
15 DB Rows
15 Burpee Broad Jumps
15 Goblet Squats
10 DB Rows
10 Burpee Broad Jumps
10 Goblet Squats

Then barbell skill work for the remainder of the hour. 

04 September 2013

Thursday, 05 September 2013

"Barbara"

5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Score is total time.


03 September 2013

Wednesday, 04 September 2013

Well team, today is the day we have to say goodbye to Travis.  He is one of the originals and one of the folks who helped me CFU what it is.  We will miss him a ton, but his legacy of Kettlebell WODs will live on. Also, this is the 100th post for CFU!!!!!!!

Bye-Bye Travis

WoD:

25 minutes of:

10 Right Hand KB Snatch

50m KB Waiter walk

10 Left Hand KB Snatch

50m KB Waiter walk

1000 Class Cancelled Today

02 September 2013

Tuesday, 03 September 2013

Great work today team, that was a rough workout.

Recommendation:
- Get some sweat bands, they give you magical powers, AND keep your hands dry.

WOD:
5 RFT:
25 Squats
100m Run

If anyone is curious how excited I am that we finally get to do some barbell olympic lifting, this video might sum it up.

01 September 2013

Monday, 02 September 2013

Outstanding job to everyone who did the Hotshots 19 workout.  We got to break in the new bars and everyone showed tremendous effort.


Skill Work: DB Snatch

WoD:

4RFT:

20 DB Snatch 55/35

20 Reverse Burpees

20 KB SDHP 55/35

Sunday, 01 September 2013

"Hotshots 19"

Six rounds for time of:
30 Squats
DB Power cleans, 19 reps
7 Strict Pull-ups
Run 400 meters