cfwo #35 - Logan, Utah

We did 6 sets of wall ball, clean to press with a weight, and box jumps. It was hard. I blame the elevation.

cfwo #34 - Linda

Warm Up:
Front Squat
Thruster
20 Back Extensions
20 Kettlebell Swings

WOD:
“Linda” – modified due to no benches
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (95 lbs)
Strict Press: 1/2 bodyweight(35 lbs)
Clean: 3/4 body weight(53 lbs)
Set up three bars and storm through for time.

I hated this....so hard! The entire workout took 43 minutes for me.

cfwo #33 - Tabata

Warm Up:
Squat Clean progression
Thruster
10 Dumbbell Snatch (5 each arm)
50 Double Unders (getting so much better)

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.

score = 297....This was hard as hell but such a good workout.....next time don't stop to write down score until the end of the exercise.

cfwo #32 - Max Push Press

Warm Up:
Overhead Squats
Burgener Warm Up
Push Press review
10 Band Assisted Muscle Ups

WOD:Push Press 1-1-1-1-1-1-1 reps.

75-75-80-80-80-80-80

Wow this really sucked. I tried 85 for the last two and I dropped the weight like four times. Not fun.

cfwo #31 - fight gone bad

Warm Up:
Thruster
Sumo Deadlift High Pull
Push Press
20 Sit Ups
20 Walking lunges

WOD:“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (12 lbs)
Sumo deadlift high-pull, 75 pounds (Reps) (maybe 35 lbs-ish)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps) (55 lbs)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.........I think I got 182 points. I can't remember!!

cwfo #30 - JT

Warm Up:
20 Dislocates
Strict Press
Push Press
20 Knees to Elbows

WOD:“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups



I did the first set of handstand push-ups with two ab pads. I was really surprised by myself since I had never done more than 3 in a row, and today I did 15 in a row, then 6 in a row! This workout is really frustrating. It makes you feel like a failure, since the workout is designed for muscle failure. After the first set it is nearly impossible to complete the rest of the workout but somehow I managed to get through it all and my time was 21:07

compare to 9/24/09

CFWO #29 - back squat 100 lbs

Warm Up:
400 meter jog
Air SquatBack Squat with PVC
Samson Stretch
25 Back Extensions

WOD:
Back Squat 1-1-1-1-1-1-1 reps

This was so hard to do!! You have to place the bar on your upper back and lift your elbows and squeeze your back and keep your wrists straight. Well, I squatted 100 lbs 7 times. That is almost as much as I weigh! It was freaking hard but I did it :)