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Thursday – “Always bear in mind that your own resolution to succeed is more important than any other.” Abraham Lincoln

August 28, 2014
CF1
8 x :30 ring dip lockout holds
(Adv: turn out w/hollow body)
 
20 min Team AMRAP
5 power cleans (scale)
10 Heavy KB Swings
15 Dbl U’s (attempts count)
 
CF2
For time:
29 Burpees
29 Thrusters (95/65)
29 pull-ups
29 OHS (95/65)
29 box jumps 24/20
*against a 2 min clock, start every round with 42 Dbl U’s.  With remaining time work through the 5 sets of 29

Why Natural Is Not Always Healthier

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Wednesday – “Obstacles are those frightful things you see when you take your eyes off your goal.” Henry Ford

August 27, 2014
CF1
Rope Climbing skills development
 
12 min AMRAP
3 HSPU’s off a box (adv can use the wall & ab mats)
8 ea leg, lateral hop over KB
16 KB Goblet Squats
8:27cf1b 8:27cf1a 8:27cf1c 
CF2
Front Squat 80% 3 x 4, 85% 2 x 4
*if you are struggling, consider using your training max and NOT your competition max
 
2-position snatch 78% x (1+1) x 4
high power
above knee
 
4 rounds
Snatch DL 105% x 5 (this is done for quality)
15 V-Ups done as fast as possible
3 pistols each leg
rest 2 min *done with a partner to save on bars and weight
 
For those who want to WOD:
5 RFT
400m run
10 DB Man Makers
 8:27cf2c 8:27cf2b DSC_0545

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Tuesday – “Open your eyes, look within. Are you satisfied with the life you’re living?” Bob Marley

August 26, 2014
CF1
3 x max reps of a heavy KB 1 arm floor press
 
4 rounds
200m run
15-20 unbroken burpees
(choose a # and stick to it)
 8:26cf1a 8:26cf1b 8:26cf1c
CF2
Power Clean + clean 78% (of power clean)
(1 + 1) x 4
 
Push Press 83% 5 x 4
 
10 min AMRAP
3 OHS 135/95 (or 80% of max snatch)
3,6,9….pull-ups
8:26cf2a 8:26cf2b 8:26cf2c
  Are You Ready for Cricket Flour Cookies? 104

Are You Ready for Cricket Flour Cookies?

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Love all, trust a few, do wrong to none.” William Shakespeare

August 25, 2014
CF1
Cindy (this is also the Nutrition Challenge WOD)
20 min AMRAP
5 pull-ups
10 push-ups
15 Squats
*whatever modifications you make, you must remember them as you will need to repeat in 6 weeks for the finale.
 8:25cf1a 8:25cf1b 8:25cf1c
CF2
BSQ 80% 2 x 5, 85% 3 x 4
 
Power Snatch + Snatch 78% x (1+1) x 4
 
5 sets of:
1a) clean pull 98% x 4
1b) Jerk 80% x 3
rest 2 min
*be creative on using the least amount of racks and sharing during the rest periods.
 8:25cf2a 8:25cf2b 8:25cf2c
Those who want to WOD instead do:
Either Cindy (for the Nutrition Challenge) or
15 min AMRAP
1200m run by in, then:
8 Dbl KB front rack lunges
6 Dbl KB push press
25 Dbl U’s
 
 

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Sunday – “The best way to predict the future is to create it.” Peter Drucker

August 24, 2014
CF1
Partnered WOD
80 Power Snatches (95/65)
80 Overhead Squats (95/65)
800m run
*8 burpees performed by each athlete every  2 minutes AND at the half way point (400m)  of the run.
**1 athlete working at a time and the snatches must be completed prior to starting the OHS
***800m run is performed together.  Athletes will run to the 400m turnaround point and perform 8 burpees, and then 8 burpees to finish the workout
 AA1AA2AA
Hero
The Don
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.
DonMarler_th.jpg
Enlarge image
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
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Saturday – “I think that anybody that smiles automatically looks better.” Diane Lane

August 23, 2014
CF1
3 sets of max strict pull-ups
rest 2 minutes between bouts
*If you need a band, use the least amount of resistance but get at least 10
 
10, 9, 8….1
Thrusters 95/65
push-ups
air squats
rest :30 after each round
 
CF2
Snatch up to 1 @ 90%
 
C&J up to 1 @ 90%
 
5 rounds
5 back squats @ 80%
15 ring dips
rest 2:30
 AAAA1AA2
 
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Friday – “A man is great by deeds, not by birth.” Chanakya

August 22, 2014
CF1
10 min EMOM
5-10-5 shuttle run
 
For time:
400m run
50 Dbl U’s (or 3 min of attempts)
50 KBS
50 Dbl U’s (or 3 min of attempts)
400m run
8:22cf1b 8:22cf1a 8:22cf1c 
CF2
5 x 5 Snatch Pull @ 93% of max
 
3 x 8 good mornings, use 29% of your max BSQ
 
3 rounds For quality
6-12 strict pull-ups
15 UB T2B
8:22cf2b 8:22cf2a 8:22cf2c 
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Thursday – “There is no greater agony than bearing an untold story inside you.” Maya Angelou

August 21, 2014
CF1
5 sets of 5 each leg
Bulgarian split squats with weight
done every 1:30
 
3 rounds
1 min of deadlifts 135/95
1 min Mtn Climbers
1 min of lateral hops (done over 2 stacked DB’s)
8:21cf1a 8:21cf1b 8:21cf1c 
CF2
10 minutes of HS walk work
 
Done with a partner
4 rounds
500m row
2 rope climbs
*rest for as long as it takes your partner to finish
8:21cf2d 8:21cf2c 8:21cf2b

 

 

 

 

 
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