Front Squat 3-3-3-1-1-1
Rest 5-10 Min
AMRAP 12 Min.
20 Swings
20 Wall Ball
20 Lateral Jump Overs
OK, so you have ME Front Squats up front, working up to singles. From there, rest and go into the MetCon. You will be doing swings, Wall ball, and lateral jump overs. Set up a parallete or soft hurdle and jump over it, from side to side, for a 20 count. Pull, push, extend, do it again….
“Compound Fracture”
500m Row
21 Deadlifts
21 Push Press
500m Row
15 Deadlifts
15 Push Press
500m Row
9 Deadlifts
9 Push Press
I made this one up the other night and test drove it. It was a lot of fun! 
Deadlifts and Push Press will be scaled to about 60% of your 1 RM to keep the pace and intensity high. If you are a firebreather, you can scale up a tad (75% 1RM). Because of the Push/Pull movements in this WOD, this is meant to be done with a rower for maximum benefit. If you have absolutely no access to a rower, then you can run. You should be aiming for around 15- 20 minutes in this WOD.
Allison said the Monday classes went really well although some folks didn’t make it, so now is the time to redeem yourselves, unless you are injured or sick. Consistency is a major key to providing you with results, so if you are inconsistent because you don’t like the particular workout, the group, or think the instructor is too hard, then you are only shortchanging yourself. The progression to elite fitness is mechanical competency, consistency, then intensity. Stay true to your goals, stay committed and work hard – the end result will be worth it.
While you are all grinding away at the WOD I will still be in super-duper Eureka, Ca. with the folks, trying to stay warm. It’s sunny, but cold. That and it seems nothing has changed here since I grew up and left town….
3-2-1…GO!
Tabata Something Else
Pull Ups
Push Ups
Sit Ups
Squats
- 8 Intervals of each movement consisting of 20 seconds of work (max reps) & 10 seconds of rest. Record your reps and add them all together at the end for a total score.
So, do as many reps as possible in 20 seconds, rest for 10, go again, rest, go again, etc. for a total of 8 times per exercise. You must finish the entire exercise intervals before moving onto the next one. There is only 10 seconds of rest between sets and exercises, so don’t dilly dally around. The total time for this WOD is 16 minutes. This is one of my favorites, so make me proud while I am away!
Get some!
REST DAY!
Qoute of the Week: Oh Jeeez, here we go… - Jennie M. immediately finishing round 13 and going right into Round 14 of Push Ups on the 6/24/09 WOD. That’s a lot of push ups, folks!
Here are some recent pics of some of our awesome CFC family members in action as they make huge gains in their fitness and health. You all kick ass and we are damn proud of you!
Brooke O. - Hard work and consistency paying off.
Wayland - Working hard and making great gains!
Brian - Fitter, Faster, Stronger
Jeff- First he's fast, now he's getting way strong!
Aaron - Just plain powerful
Jon - A helluva athlete who keeps getting better.
"The Scott" - Swinging 72 Lbs of steel like nothing.
Badger - An amazing transformation from "person" to "athlete".
Ali - An incredible work ethic with great athletic capabilities.
Smurph, Ali, Sky and Brooke - Pulling through hell.
15 Push Ups/ Pull Ups / DB Press (25/15)
14 Push Ups / Pull Ups / DB Press
13 Push Ups / Pull Ups / DB Press
-Cont’d-
1 Push Up / Pull Up / DB Press
Pretty straightforward. Try and keep the DB Presses strict, no dipping.
GO!
We are now posting all news, events and interesting info in the CFC News & Updates section on the right sidebar under “CFC Info Pages”. Check in regularly for updates!
4 Rounds
500m Row
20 Single Arm DB Overhead Squats (10 per side) (35/25)
15 Box Jumps
Here’s a treat! We have been working the rower as our skill of the week, so this will be another bit of direct application of the rower to the WOD. Row then grab a DB in one hand and extend it overhead in a locked out, fully active shoulder position. You may wish to extend the other arm out in front of you as a counter balance. Get a solid squat position and use your good “ass back and down” form. Keep the weight solidly on the rear of the feet. You may turn or shift a tad to one side as you drive up, just make sure you keep the heels down. Do 10 reps on one side, then switch arms and do the other side. The Alley Cat will go over the OH DB Squat with everyone to make sure they are dialed in prior to the WOD.
Then do some box jumps and go again! I want to keep the intensity high, so adjust accordingly with either weight or the rounds. I would like you to aim Stretching out is a requirement after this WOD (and pretty much every WOD), so grab a band and/or a roller and hit the deck to work out the hips, quads, glutes, hams and other stiff spots with some static and PNF stretches.
3-2-1…GO!
3-3-3-1-1-1 Back Squat
Rest 5-10 Min
6 Rounds
300m Row
200m Sprint
Oh boy, this should be a treat! ME work on the front end, then rest. Then hit up the MetCon portion. Your legs will be loving you and hating me.
3-2-1….GO!
1 consecutive Pull Up on the minute for as long as possible.
Rest
2 consecutive Push Ups on the minute for as long as possible.
Rest
4 Consecutive squats on the minute for as long as possible.
This should be interesting. So, you will do 1 Pull up the first minute, then rest the remainder of the time. 2 Pull ups the next minute and rest the remainder. 3 Pull ups the next and so on until you can no longer do all your prescribed pull ups in 60 seconds. Rest a few minutes and do the same with Push ups, this time in multiples of 2. Rest a few more then hit air squats in multiples of 4. Keep the rest cycles short – 3-5 minutes. This may take a little bit of time, so plan accordingly. This will be our oxidative body weight WOD for the week.
Let’s see how this pans out. GO!
7×3 Deadlifts
Rest 5-10 Min.
2 Rounds
100m Sprint
30 Burpees
200m Sprint
30 Swings (55/35)
100m Sprint
30 Sit Ups
ME work in the form of Deadlifts. Then rest and go into the MetCon. It should be short, but hard! If burpees are a bear for you and suck up too much time, do squat-thrusts instead (a burpee with no push up). AbMat sit ups if you are normal, GHD’s if you are a firebreather.
