Feb18
 |
CFE Long Interval WOD - For Time: 10K Time Trial |
1. 8:05 :: 8:05
2. 8:29 :: 16:34
3. 8:27 :: 25:01
4. 7:59 :: 33:00
5. 8:01 :: 41:01
6. 8:29 :: 49:30
Total: 51.02/8:12.78
Comment
Feb17
FT: Walking Lunges, Kettlebell Swings, Box Jump, Front Squats, Pull-ups, dips
on February 17th, 2012 at 2:47 pm |
Regular WOD - For Time a) Walking Lunges – 75 b) Kettlebell Swings (45#/30#) – 60 c) Box Jumps (24″/18″) – 45 d) Front Squats (75#/45#) – 30 e) Bar Muscle-ups – 15* d) Front Squats (75#/45#) – 30 c) Box Jumps (24″/18″) – 45 b) Kettlebell Swings (45#/30#) – 60 a) Walking Lunges – 75 |
*If you can’t do a muscle-up do one of the following:
Option #1 Option #2 Option #3 |
Total Time: 30:00 through 11 of 75 Walking Lunges
I picked option #2 for the Bar Muscle-ups
Feb13
|
Heavy WOD - Clean & Jerks – 1,1,1,1 |
135, 155, 185, 205 (0)
I almost go the 205 lift. I should get it next time and go for 215 on the last lift. Fun lift today.
|
Regular WOD - 3 Rounds For Time a) Power Clean & Jerks (135#/95#) – 15 b) Burpee Pull-ups – 20 |
Total Time: 19:03
Burpee Pull-ups were slow and even less fun that regular burpees. The Power Clean & Jerks were not easy but were not a problem.
Feb03
|
Regular WOD-Complete “Grace,” “Fran” and “Diane,” For Time“Grace” a) Power Clean & Jerks (135#/95#) – 30 “Fran” “Diane” You will get 1 bar for the workout. You must change out the weights between workouts to whatever is needed. Total Time: 30:00 [DNF] d) 10 of 15 Dead Lifts |
Feb02
|
CFE Long Interval WOD - For Time: 6 x 300m Hill runs walk to bottom of hill rest |
- 1:15
- 1:10
- 1:12
- 1:12
- 1:11
- 1:11
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