Pathfinder Crossfit

24JAN2012

2012-01-25T13:13:00.000-05:00

LIFT
Deadlift
6x2

WOD
7 rounds for time of:
-7 Burpees
-7 snatches, 95 LBS

23JAN2012

2012-01-25T13:12:00.002-05:00

WOD
4 rounds for time of:
-50 air squats
-400 M run

21-22JAN2012

2012-01-25T13:12:00.001-05:00

REST

20JAN2012

2012-01-25T13:11:00.003-05:00

LIFT
Clean and Jerk
7x1

WOD
15-12-9
-Squat cleans at 135 LBS,
-Handstand push ups
-GHD situps

19JAN2012

2012-01-25T13:11:00.001-05:00

REST DAY

18JAN2012

2012-01-25T13:10:00.000-05:00

WOD
Five rounds for time of:
-12 Wallball shots, 20 pound ball
-12 Toes-to-bar

17JAN2012

2012-01-18T21:56:00.002-05:00

Warm up

21-18-15-12-9-6-3
Toes to bar
3-6-9-12-15-18-21
Dips

WOD
50-40-30-20-10
Double Unders
10-20-30-40-50
Sit ups

16JAN2012

2012-01-18T21:55:00.001-05:00

WOD
10 rounds of:
1 minute max row in Calories
1 minute push press (65 LBS)
then rest 1 minute

13-15JAN2012

2012-01-18T21:54:00.000-05:00

Rest days!

12JAN2012

2012-01-12T17:49:00.000-05:00

LIFT
Power cleans
6x2

WOD
5 rounds for time of:
-5 hang cleans at 115 LBS
-10 Lunges with barbell in the front rack

10JAN2012

2012-01-12T17:48:00.003-05:00

LIFT
Deadlift
7x1

WOD
Fran
21-15-9
-Thrusters at 95 LBS
-Pull ups

9JAN2012

2012-01-12T17:46:00.004-05:00

Back to work with a partner WOD

WOD
with a partner
-Each do 50 air squats
-200 M buddy carry (switch at 100 M)
-30 hand release push ups

*Individuals can not move on until partner has finished that exercise.

16DEC-09JAN

2011-12-22T20:21:00.001-05:00

Christmas Break! Come back recovered and ready to get back to work!

15DEC2011

2011-12-15T23:30:00.002-05:00

5 rounds for time of:
-30 ring push ups
-40 v-ups
-50 air squats
rest 1 minute then start next round

14DEC2011

2011-12-15T23:27:00.001-05:00

WOD
"Josh"

-21 overhead squats at 95 LBS
-42 pull ups
-15 overhead squats at 95 lbs
-30 pull ups
-9 Overhead squats at 95 lbs
-18 pull ups

13DEC2011

2011-12-13T18:26:00.002-05:00

WOD
4 Rounds;
10 hang cleans + push presses
15 GHD's
80 M sandbag spring

for the hang cleans and push presses, you do a clean then a push press and that equals 1.

12DEC2011

2011-12-13T18:24:00.001-05:00

WOD

For time:

50 Pull-Ups

30 Deadlifts 185/135

50 Push-Ups

10 Squat Clean & Jerks 135/95

50 v-Ups

5 OH Squats 135/95

150 Lunge Steps

400m Run

50 Box Jumps

50 Burpees

10 Deadlifts 185/135

5 Squat Clean & Jerks 135/95

9-11DEC2011

2011-12-11T00:35:00.001-05:00

REST

8DEC2011

2011-12-11T00:33:00.001-05:00

WOD
3 MIN AMRAP:
145 LBS atlas stone pick ups
rest 2 min
5 Min Amrap
3 squat snatches at 115 LBS
6 HSPU
7 Min AMRAP
10 Pull ups
9 box jumps
8 pistols

7DEC2011

2011-12-11T00:32:00.001-05:00

WOD
5 rounds of:
7 Powercleans at 185 LBS
11 Burpees

6DEC2011

2011-12-11T00:30:00.001-05:00

WOD
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

3DEC2011

2011-12-06T17:15:00.003-05:00

LIFT
Snatch Balance
1-1-1-1-1-1

WOD
12 Min AMRAP
-5 chest to bar pull ups
-10 Hand release push ups
-15 Overhead squats with the bar

3-4DEC2011

2011-12-06T17:15:00.001-05:00

REST

2DEC2011

2011-12-06T17:13:00.001-05:00

Lift
Clean and jerk
1-1-1-1-1-1

WOD
"Lynn"
5 rounds of max reps of:
Body weight Bench press
Pull ups

1DEC2011

2011-12-06T17:12:00.000-05:00

WOD
21-15-9
-Burpees
-Pull ups

30NOV2011

2011-12-06T17:11:00.000-05:00

WOD
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

29NOV2011

2011-11-29T05:58:00.001-05:00

WOD

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

28NOV2011

2011-11-29T05:57:00.002-05:00

Team WOD
Double Grace
-Compile 60 Cleans and jerks at 135 LBS as a team

25-27NOV2011

2011-11-29T05:56:00.001-05:00

REST! Have a good break!

24NOV2011

2011-11-29T05:55:00.002-05:00

Could there be a better way to start off Thanksgiving other than an AMRAP?

LIFT
Push Press
10x2

WOD
12 min AMRAP
-10 deadlifts, 95 LBS
-8 hang cleans, 95 LBS
-6 push presses, 95 LBS

23NOV2011

2011-11-23T18:42:00.001-05:00

LIFT
Snatch
-7x1

WOD
3 Rounds for time of:
-10 Squat snatches, 95 LBS
-10 Toes to bar

22NOV2011

2011-11-23T18:40:00.001-05:00

WOD
"Nutts"
-10 Handstand Push ups
-15 Deadlifts, 250 Pounds
-25 Box jumps, 30"
-50 Pull ups
-100 Wall ball shots
-200 Double unders
-400 M run with a 45 LB plate

21NOV2011

2011-11-20T22:42:00.004-05:00

WOD
CF Total
Find 1RM for:
-Shoulder Press
-Deadlift
-Back Squat

19-20NOV

2011-11-20T22:42:00.001-05:00

REST

18NOV2011

2011-11-20T22:41:00.002-05:00

WOD
"Diane"
21-15-9
-225# Deadlift
-Handstand Push ups

17NOV2011

2011-11-20T22:40:00.001-05:00

WOD
21-15-9
-GHD sit ups
- 95# overhead squat
-Toes to bar

16NOV2011

2011-11-16T14:46:00.002-05:00

WOD
3 rounds of
-max kettlebell swings in 30 seconds
-max pull ups in 30 seconds
-400 m run
rest two minutes

15NOV2011

2011-11-16T14:45:00.001-05:00

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to commen

14NOV2011

2011-11-16T14:44:00.000-05:00

WOD
"Russell"
3 rounds of:
-25 Double Unders
-25 Hand release push ups
-60 m sprint

12-13NOV2011

2011-11-16T14:43:00.000-05:00

REST

11NOV2011

2011-11-10T13:52:00.002-05:00

HERO WOD

"Josh"

-95 Pound overhead squat, 21 reps
-42 pull ups
-95 pound overhead squat, 15 reps
-30 pull ups
-95 pound overhead squat,9 reps
-18 pull ups

10NOV2011

2011-11-10T13:45:00.001-05:00

HERO WOD
"Wittman"

7 Rounds of:
-15 kettlebell swings, 1.5 pood
-15 power cleans, 95 LBS
-15 Box jumps

9NOV2011

2011-11-10T13:44:00.002-05:00

HERO WOD
"Randy"
-75 Power snatches at 75 LBS

http://www.crossfit.com/mt-archive2/003349.html

8NOV2011

2011-11-08T14:06:00.001-05:00

HERO WOD WEEK

WOD
"Murph"

-Run 1 mile
-100 Pull ups
-200 Push ups
-300 Air Squats
-Run 1 mile

4-7NOV2011

2011-11-08T14:05:00.002-05:00

REST DAYS DUE TO RANGER CLUB FTX

-Hydrate and prep for Hero WOD week for Veteran's day.

3NOV2011

2011-11-08T14:03:00.001-05:00

LIFT
Powercleans
-Find a heavy 1RM

WOD
"Fran"
21-15-9
-Thrusters at 95 LBS
-Pull ups

2NOV2011

2011-11-08T14:02:00.000-05:00

WOD

20 min AMRAP

-5 squat cleans at 135 LBS
-10 Push ups
-15 box jumps

1NOV2011

2011-11-01T14:48:00.002-04:00

Morning
LIFT
-Shoulder press 5x5

WOD

50-40-30-20-10
-Double unders
-Sit ups

Evening
WOD

Cindy on steriods
15 min amrap
-5 chest to bar pull ups
-10 hand release push ups
-15 squats at 95 LBS

31OCT2011

2011-11-01T14:46:00.001-04:00

WOD

With a barbell either in the front or back rack do 10 lunges, then complete 5 overhead presses. Do this for 400 Meters. (The press can be anything to get it overhead)

29-30OCT2011

2011-10-28T16:34:00.002-04:00

REST DAYS

Do you have trouble doing double unders? Do you constantly have marks on your arms and legs for missing double unders? Here's a 5 minute video teaching you how to be a BA at double unders. Enjoy.

http://www.youtube.com/watch?v=hXovowbMsLE&feature=player_embedded

28OCT2011

2011-10-28T09:27:00.001-04:00

WOD
21-15-9
Sumo deadlift high pull, 95 lbs
hang squat snatch, 95 lbs

"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut

27OCT2011

2011-10-28T09:26:00.001-04:00

LIFT
-Shoulder press 1x1x1
-Push Press 3x3x3
-Push Jerk 5x5x5

WOD
5 Rounds
15 Deadlifts at 185
15 Toes to bar

26OCT2011

2011-10-26T18:13:00.001-04:00

WOD
Death by Power clean

-Do one power clean the first minute, then two the 2nd minute etc until failure to reach that specific number

25OCT2011

2011-10-25T21:18:00.002-04:00

WOD
4 Rounds for time
-50 Air Squats
-400 M run

Then:
Tabata Push ups and Sit ups

EVENING

WOD
21-15-9
-Kettlebell Snatches left-arm, 1.5 pood
-Kettlebell snatches right arm, 1.5 pood
-pull ups

"physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity"

24OCT2011

2011-10-24T19:25:00.003-04:00

WOD
"Slice of Heaven"
60 min AMRAP
First 20 minutes
-10 push ups
-10 box jumps
-10 dips
- 10 Deadlifts 135/95
-10 Kettlebell swings
Second 20 minutes
-10 push ups
-10 box jumps
-10 toes to bar
-10 lunges
-10 Kettlebell swings
Third 20 Minutes
-10 push ups
-10 box jumps
-10 burpees
-10 lunges
-10 front squats with kettlebell

21-23OCT2011

2011-10-22T20:34:00.001-04:00

Rest days!

Homecoming weekend, watch the Boilers take on Illinois!

20OCT2011

2011-10-20T09:12:00.002-04:00

For starters
-10x75 M Sprints
Rest 60 seconds in between

WOD
For time
-100 Pull ups
-100 Push ups
-100 Sit ups
-100 Air Squats

19OCT2011

2011-10-19T10:42:00.001-04:00

Skill work
-Compile 50 Handstand push ups
Work on good form, full range of motion
*This is not for time

WOD

Run 1 mile
50 Thrusters, 45 lbs
30 Pull ups

18OCT2011

2011-10-18T07:43:00.001-04:00

LIFT
Deadlift
10x1

WOD
"Grace"

30 Clean and jerks for time (135lbs/95lbs)

17OCT2011

2011-10-18T07:41:00.001-04:00

Skill work
-Double Unders
-Hand stand push ups

WOD
4 Rounds of
-25 Kettlebells swings
-400 m run

14-16OCT2011

2011-10-18T07:40:00.000-04:00

REST

13OCT2011

2011-10-18T07:38:00.001-04:00

LIFT
Back Squat
5-4-3-2-1

WOD
"DT"
12 Deadlifts
9 Hang cleans
6 Push jerks (135lbs/95 lbs)

12OCT2011

2011-10-12T15:34:00.001-04:00

LIFT
-Front Squat
10x2

WOD
-400 m run
-30 Pull ups
-20 Box jumps
-800 m run
-25 Pull ups
-25 Box jumps
-400 m run
-20 pull ups
-30 box jumps

7-11OCT2011

2011-10-12T15:16:00.000-04:00

Rest days due to fall break

06OCT2011

2011-10-06T14:07:00.001-04:00

Warm up
3 rounds
-25 air squats
-20 push ups
-Overhead Lunges
-100 jump rope singles
-1 min stretch

LIFT
Tabata Deadlift at Bodyweight

WOD
3 rounds
-50 double unders
-35 knees to elbows
-20 M overhead walk with 185 LBS

05OCT2011

2011-10-05T14:37:00.001-04:00

Warm up
-2 minute push ups
- 2 minute sit ups

WOD
In teams of 5, teams must compile
-250 pull ups
-500 Push ups
-500 Air Squats
- 250 kettlebell swings
-500 jump rope singles
Then:
run 1 mile

04OCT2011

2011-10-05T14:36:00.002-04:00

LIFT
Clean and Jerk
5x5

WOD
5 rounds for time of
-20 pull ups
-20 double unders

03OCT2011

2011-10-03T07:37:00.001-04:00

There's always next year Purdue Football team

Warm Up
-15 Minutes of addressing one of your crossfit goats

WOD
20 minute amrap of:
-5 Handstand push ups
-10 Snatches at 95 LBS
-15 box jumps

1-2OCT2011

2011-10-01T11:18:00.003-04:00

REST DAYS

Watch the Boilers beat the Fighting Irish on ESPN at 8PM.

BOILER UP!

http://www.youtube.com/watch?v=-FZmWFHj9uQ

30SEPT2011

2011-09-30T12:59:00.001-04:00

Warm up
3 rounds
-10 Push ups
-20 Situps
-30 Air Squats

WOD
21-15-12-9
Back Squats at 135 LBS
-400 Meter Run after each set

29SEPT2011

2011-09-29T22:07:00.003-04:00

LIFT
Powercleans
5x5

WOD
Ascending ladder 1 to 10 of
-Kettlebell Swings, 2 pood
-Burpees

28SEPT2011

2011-09-28T22:39:00.001-04:00

Warm up
3 rounds
-20 Push ups
-20 Atomic sit ups
-20 air squats

WOD
12 Min AMRAP of
-120 M Farmers carry with 2 2 pood kettlebells
-10 Burpees

27SEPT2011

2011-09-28T09:59:00.002-04:00

LIFT
-Back Squat 5-4-3-2-1

WOD
21-15-9
-Sumo deadlift high pulls
-overhead squats
at 115 LBS

EVENING

WOD
-10 Chest to bar pull ups
-20 ring dips
-30 box jumps (24/20)
-40 Toes to Bar
-50 Double Unders
-60 Burpees

REST 5 Then:
5 Min AMRAP
-3 overhead squats at 95 LBS
-6 push ups
-9 air squats

23-26SEPT2011

2011-09-23T12:34:00.000-04:00

REST DAYS FOR THE FALL FTX.

22SEPT2011

2011-09-22T10:01:00.002-04:00

Warm up
21-18-15-12-9-6-3
GHD's
3-6-9-12-15-18-21
Handstand Push ups
-Alternate between the two

WOD
3x5 squat clean thruster (not allowed to put bar down during set or you have to start over)
at 145 LBS
Then:
3 rounds of
-400 M run
-30 Toes to bar

21SEPT2011

2011-09-22T10:00:00.001-04:00

EWOD

1600 M run
4 minute rest
800 M run
3 minute rest
400 M run
2 Minute rest
400 M run

WOD
3 Rounds
-30 pull ups
-30 box jumps

20SEPT2011

2011-09-20T11:13:00.003-04:00

WARM UP
2 Minutes at each of the following stations
-20" box jumps
-Toes to Bar
- Pull ups
- Bar Dips
- Rope Climbs

EWOD
2x1 Mile Repeats
-Rest 4 Minutes in between miles

WOD
5 rounds
-20 Lunges with 45# bumper plate
-10 burpees
800 M run
5 Rounds
-20 Lunges with 45# bumer plate
-10 burpees

POST TIMES ON TOTAL MILE TIME AND ON WOD TO COMMENT

19SEPT2011

2011-09-19T10:13:00.001-04:00

LIFT
Shoulder Press
5x5
-Increase load each set

WOD
"Helen"
3 Rounds
-400 M run
-21 Kettblebell Swings at 53 LBS
-12 Pull ups

18SEPT2011

2011-09-19T10:12:00.001-04:00

REST DAY

-Pathfinder CrossFit along with the help of West Lafayette CrossFit raised over $1100. Not bad for the first year doing this with a bunch of broke college students! Next year our goal is $3000!

17SEPT2011

2011-09-19T10:09:00.002-04:00

The Day has come! FGB6
3 Rounds of 1 minute max reps at each station
-20 LBS wall ball at 10 foot target
-Sumo High Pull Deadlight at 75 LBS
-20" Box jumps
-Push press at 75 LBS
- Calorie row
Rest 1 Minute then start again

16SEPT2011

2011-09-19T10:07:00.001-04:00

MSIII 6 Mile Road March with 40 LBS Ruck

15SEPT2011

2011-09-19T10:05:00.001-04:00

EWOD
400x4
-Use first 400 as pace for the last 3, if you miss pace by more than 3 seconds then 30 second plank. Rest as long as time taken to run 400

WOD

10-9-8-7-6-5-4-3-2-1
-Deadlift at 225 LBS
-Handstand Push ups

14SEPT2011

2011-09-16T15:52:00.002-04:00

LIFT
Clean and Jerk to a one rep Max

WOD
21-18-15-12-9-6-3-21
-Pullups
-Air Squats

13Sept2011

2011-09-13T22:57:00.001-04:00

Strength
5-4-3-2-1 Back Squat

WOD
10 Minute AMRAP
-95 LB power snatch
-30 Double Unders

12Sept2011

2011-09-12T21:44:00.002-04:00

APFT Prep day

1 Min Push ups
1 Min Sit ups
1 Mile run

Then:
K-Star's joint distraction with the bands (Shoulder and hip MOB)
Rest and drink water for tomorrow's APFT

09-11SEPT2011

2011-09-09T10:53:00.001-04:00

Rest Days

08SEPT2011

2011-09-09T10:52:00.002-04:00

WARM-UP
- 200m Run
- 1 min Jump Rope (Rt Leg Only)
- 200m Run
- 1 min Jump Rope (Lt Leg Only)
- 200m Run
- 1min Jump Rope
- 200m Run
- 1min Double Unders

LIFT
Deadlift
6 x 2 Reps @ 90% 1RM

WOD
100 Burpees
* On the minute, every minute, do 10 air squats until completion of all 100 burpees *

EWOD
Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds
Bike (SS Thu, 3S Sun or T/TT): 4-6 x 2M, spin/rest 2:00, hold efforts within 3-5 seconds
Run (SS Thu, 3S Sat or T/TT): 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds
Row (SS Thu): 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds
Post sport and times to comments.

07SEPT2011

2011-09-07T09:48:00.002-04:00

WARM-UP
Reps of 21-18-15-12-9-6-3:
- Dips
- Toes to Bar
* Its an alternating latter. Start with Dips at 3 reps and Toes to Bar at 21 reps. Work the opposite way, alternating between the two until finished. Work at your own pace. *

WOD
Reps of 15-12-9
- Squat Cleans @ 135lbs
- Handstand Pushups
- 400m Sprint
* Note the repetitions are only for the first two exercises. The 400m is static *

EWOD

3+ Hours Before or After WOD
Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul
Bike (SS Tue, 3S Wed): 8-12 x 1/4M (400m), rest 1:00, hold efforts within 2-3 seconds or foul
Run (SS Tue, 3S Tue): 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul
Row (SS Tue): 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul
Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.

06SEPT2011

2011-09-05T22:17:00.001-04:00

LIFT
Front Squats
3x3x3

WOD
"Car Ramrod"
(Team Workout)
200 Pullups
400 Pushups
400 Air Squats
150 KB Swings
1 Mile Run
*Teams of 3-4 personnel have to complete the total of reps for each exercise. The amount per person does not have to be even. Only the reps completed needs to be done by the team as a whole before moving to the next event*

EWOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul
Bike (SS Tue, 3S Wed): 8-12 x 1/4M (400m), rest 1:00, hold efforts within 2-3 seconds or foul
Run (SS Tue, 3S Tue): 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul
Row (SS Tue): 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.

03-05SEPT2011

2011-09-02T13:02:00.002-04:00

Rest Days

02SEPT2011

2011-09-02T08:02:00.002-04:00

Morning:
Time Trials:
400m Sprint
Rest 2 min
800m Sprint
Rest 3 min
1600m Run
Rest 5 min
3200m Run
*Run the 400m, 800m and 1600m at the goal pace you want to run the 3200m in. Do not deviate. Any missed goals are a penalty. Penalty = 30s plank*

01SEPT2011

2011-09-01T08:25:00.003-04:00

Morning:
"CrossFit Total"
- 1RM Deadlift
- 1RM Shoulder Press
- 1RM Back Squat

then:

12min AMRAP:
- 10 Burpees
- 60m Sprint w/ 30lbs Sandbag
- 15 Squats w/ 30lbs Sandbag
- 60m Sprint w/ 30lbs Sandbag

Summer Absence

2011-08-23T02:53:00.001-04:00

Apologies to all who have been disappointed in the lack of workouts posted on the site. We have all been gone for different training opportunity all summer, but we will be back up and running next work. More to come. Thank you for your patience.

11-22MAY2011

2011-05-20T19:05:00.001-04:00

Rest Days

10MAY2011

2011-05-10T14:43:00.001-04:00

Warm-up
3 Rounds:
- 25 Air Squats
- 25 Pushups
- 25 Situps
- 2min of Stretching

WOD
3 Rounds for Time:
- 15 Thrusters @ 95lbs
- 10 Burpees
- 60m Walking Lunge w/ 45lbs Plate

EWOD:
Chose ONE of The Following Sports:

Swim,Bike, Run, C2

2x10min, Rest 5min Between intervals
Then
2x2min, Rest 1min Between intervals
Hold distances/speeds or watts as consistent as possible on each interval.

09MAY2011

2011-05-10T14:42:00.002-04:00

Warm-up
3 Rounds:
- 25 Air Squats
- 25 Pushups
- 25 Situps
- 2min of Stretching

WOD
"Cindy"
20min AMRAP:
- 5 Pullups
- 10 Pushups
- 15 Air Squats

EWOD
Choose ONE of the following Sports:

Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

07-08MAY2011

2011-05-07T09:03:00.001-04:00

Rest Days

06MAY2011

2011-05-06T13:40:00.001-04:00

Warm-up
3 Rounds:
- 25 Air Squats
- 25 Pushups
- 25 Situps
- 2min of Stretching

Strength Element
Shoulder Press
3-3-3
Push Press
2-2-2
Push Jerk
1-1-1

WOD
4 Founds:
- 15 Handstand Pushups
- 20 Pullups
- 60m Walking Lunges

3+ Hours Later:
Choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

05MAY2011

2011-05-05T08:23:00.002-04:00

Warm-up
3 Rounds:
- 25 Air Squats
- 25 Pushups
- 25 Situps
- 2min of Stretching

WOD
5 Rounds for Time:
- 15 Power Snatch @ 95lbs
- 400m Sprint

3+ Hours Later:
CFE Strength and Conditioning Rest Day

Choose ONE of The Following Sports…

Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT

04MAY2011

2011-05-05T08:21:00.001-04:00

Warm-up
3 Rounds:
- 25 Air Squats
- 25 Pushups
- 25 Situps
- 2min of Stretching

WOD
7 Rounds for Time:
- 5 Squat Cleans @ 135lbs
- 10 Handstand Pushups
- 200m Sprint
- Rest 1min

3+ Hours Later:
Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8