Friday
This pretty much sums up yesterday's CFAK XLR8 WOD...
A. Strength
- Shoulder Press 65% x 5, 75% x 5, 85% x 5+
B. MetCon
21-15-9 reps for time:
- Overhead Squat 42.5/30kg
- Box Jump 24/20″
- Toes-to-Bar
Post results to comments.
Post / Read CommentsThursday
Mark doing "Mark-ups" last night...
A. Strength
- Deadlift 65% x 5, 75% x 5, 85% x 5+
B. MetCon
5 Rounds for time:
- 10 Power Cleans 60/42.5kg
- 10 Burpees
Post results to comments.
Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]
Wednesday
The new rig has gotten plenty of use since it went up over the weekend!
Workout-of-the-Day
Aa Many Rounds as Possible in 20 minutes:
- 20 Double-unders
- 15 Toes-to-bar
- 10 Alternating Pistol Squats
Total reps for score. Post score to comments.
Post / Read CommentsTuesday
Strength
- Back Squat 65% x5, 75% x5, 85% x5 +
- Bench Press 75-80% (sub M) x 5 x 5
Log results.
Today marks the beginning of another meso cycle of Wendler progression strength bias. Make sure you bring your log books into the box, do the math and record your data. You’ll never find your way to the mountain top without a map.
Post / Read Comments
“FRAN”
Team WOD: assemble rig for time, 5h40m! Big thanks to Thor, Chuck, Hummer, Panda, Horse, Gav and Richie for all their help over the weekend to get all the jobs done!
“FRAN”
21-15-9 reps for time of:
- Thrusters 42.5/30kg
- Pull-Ups
Post time to comments.
Compare to Mar 2, 2012.
“Pull-up Mechanics” with Kelly Starrett - video [wmv] [mov]
But as your mother always warned you: “be careful what you wish for because you just might get it.” So true.
Give it everything you’ve got today team. It’s Monday – you’re fresh. Find cause to ring that PR bell today. And if you’re lucky, Fran will rock you like a hurricane.
Saturday
This is Forrie with his happy "taking my pet rocks for a walk" face - believe it!
Partner WOD
As Many Rounds as Possible in 20 mins:
- Partner A) Run 400m
- Partner B) AMRAP as below…
Max rounds of:
5 Push-ups (scale up to HR)
10 Sit-ups (scale up to V-ups)
15 Squats (scale up to Oly bar FS)
Partner A runs while partner B performs as many rounds as possible of the push-ups, sit-ups and squats. When A returns they switch places, for as many total rounds and reps as possible in 20 minutes.
Post scores to comments.
Join us on:
