SBCFireFitness

WOD 11-30-08

 

 

"Very Clean & Dips"

CF Warm-upx3

Complete rep set for time of:

21-15-9

Hang Squat Cleans 135#, 75#)

Ring Dips

Post time to comments
_______________________

Hang Clean... [wmv] [mov][wmv2]
Ring Dips... [ wmv]

WOD 11-29-08

 

 

"Fran Day"

CF Warm-upx3

Complete for time:

Reps Set:  21-15-9

Thrusters
Pull-ups

If this is your first Fran, then do it once.  If you have done Fran before then do Fran, rest 3 minutes then do Fran again.  How close are your times?

Post times to comments
_________________________
Fran (Greg and Josh)...[wmv]
Fran, 1:53, Jason Kaplan ...[wmv][mov]
Fran - 2:02, Josh Bridges ...[wmv][mov]
Fran - 2:05, Speal ...[wmv][mov]
Fran -2:19, Brett Marshall ...[mov]

WOD 11-28-08

 

 

"Shoulders Series"

CF Warm-upx3

Do reps set for each movement of:

Shoulder Press: 3-3-3-3-3

Push Press: 3-3-3-3-3

Push Jerk: 3-3-3-3-3

Post weights to comment
_________________________
Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Shoulder Press-Push Press-Push Jerk...[ wmv]

WOD 11-28-08

 

 

 

"Shoulders Series"

CF Warm-upx3

Do reps set for each movement of:

Shoulder Press: 3-3-3-3-3

Push Press: 3-3-3-3-3

Push Jerk: 3-3-3-3-3

Post weights to comment
_________________________
Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Shoulder Press-Push Press-Push Jerk...[ wmv]

WOD 11-27-08

 

 

Rest Day Workout

8 wall ball

8 push ups

8 sit ups

200m run

how many rounds in 15 minutes?

WOD 11-26-08

 

 

 

"Snatching parts of Cindy "

CF Warm-upx3

Complete 3 rounds for time of:

10 reps Hang Squat Snatch (115#, 55#)
5 rounds of Cindy (5 pull-up, 10 push-ups, 15 squats)

Post time to comments
___________________________
Hang Snatch...[wmv][mov]

WOD 11-25-08

 

"Push-Push-Run "

CF Warm-upx 3

Complete 3 rounds for time of:

30 Ring Dips
15 Handstand Push-ups
800m  Run

Post time to comments
___________________________

Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]
Nutrition: Teeter-Totter Pt II, Nicole Carroll ..[wmv][mov]

WOD 11-24-08

 

 

"Countdown Pull and Push"

CF Warm-upx3

Complete for time:

Reps: 10-9-8-7-6-5-4-3-2-1 of

**Deadlift High Pull (135#, 75#)
Push Press (135#, 75#)

**Deadlift High Pull is like sumo dl high pull except hands & feet would be where they would be if you were doing regular deadlifts**

Post time to comments
__________________________
Deadlift High Pulls
Push Press... [wmv][mov]

WOD 11-23-08

 

 

Rest Day Workout
3 rounds:

100 jump rope singles, 25 jumping pull ups, 15 wall ball 14/20, 5 burpies

WOD 11-22-08

 

 

" G.I. Janet"

CF Warm-upx 3

Complete 10 rounds for time:

12 reps Burpees

12 reps Pull-ups

Post time to comments

____________________________

Todays WOD Video