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 :)

cfwo #28

Warm Up:
Dislocates
Good Mornings
Sumo Deadlift High Pull
10 Slam Ball
10 Ring Dips
5 Rope Climbs


WOD:Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

I did this how many times?...I can't remember, crap!

cfwo #27 - DT - bootie & back

Warm Up:
Hang Power Clean
Push Jerk
Samson Stretch
50 Double Unders


WOD:“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


17:35, only 55 lbs...(there was a girl in my class doing the women's Rx of 105 lbs, unreal huh?)

It's crazy to think that until this summer I had never even used a barbell (is that what they're called??) Anyway lately some of the trainers have been saying that I have good form?! Like they seem impressed, so crazy but its motivating. Today was hard as hell so I needed the motivation.

cfwo #26

Warm Up:
Overhead Squat
Burgener Warm Up/Squat Snatch
Handstands
20 Walking Lunges

WOD:“Jeremy”
21-15-9
Overhead Squats with 95 pounds (women use 65 pounds...I used 35 lbs)
Burpees

This took me 12 minutes.

cfwo #25 - filthy fifty

Warm Up:
Strict Press
Air Squat
Kettlebell review
Samson Stretch

WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

took me around 35 minutes, I think

cfwo #24

Warm Up:
Burgener Warm Up
Snatch Balance
20 Walking Lunges
Handstands/Handstand Push Ups

WOD:
21 Power Snatch with 95 pounds (women use 65 pounds)
200 meter sprint
15 Power Snatch
200 meter sprint
9 Power Snatch
200 meter sprint
Every rep from the ground.

I really suck at this

cfwo #23 - Nancy

Warm Up:
Dislocates
Burgener Warm Up
15 Walking Lunges
20 Hollow Rocks

WOD:
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (don't remember my weight)

cfwo #22

Warm Up:
Dislocates
Thruster
Air Squat

WOD:
Thruster 1-1-1-1-1-1-1 reps

55 lbs

CFWO #21 - Fran

Warm Up:
Dislocates
Good Mornings
Thruster
Sumo Deadlift High Pull
20 Sit Ups
Quad Stretch

WOD:
“Fran”21-15-9
Thrusters with 95 pounds (65 pounds for women) I used 45 lbs
Pull Ups (maybe a little too easy with the purple band, Jen used red today, maybe I'll try red next time....oh ya and I need new gloves.)

cfwo #20

Warm Up:
Front Squat
25 Double Unders (every other)
20 Knees to Elbows (hurts my hands)
Handstands (skipped and went straight to WOD)

WOD:
21-18-15-12-9-6-3 rep (I started at 15)
rounds of:
185 pound Front squat (women use 115)....I squatted 75 lbs which I thought was amazing until I saw the prescribed weight.
GHD Sit-up (setting 9)

16 minutes for WOD which was really, really intense if it wasn't for Tom I don't think I could have stood up after some of those squats. My ass hurts soooo bad right now....came home and ran about 2 miles in 15 minutes

cfwo #18 &19

18.
Warm Up:
Dislocates
Push Jerk
Hand stand practice
20 GHD Sit Ups

WOD:
“JT”
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

This was AWFUL. I can't remember my time since it was last week, but I think it was pretty bad. My triceps hurt for a week....couldn't even tuck my hair behind my ears.

19. Warm Up:
Squat Clean progression
25 Hollow Rocks
Rope Climbs

WOD:
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps (women 65 pounds) (I used maybe 45 lbs can't remember)
30 Pull-ups (was it the purple band? I can never remember)
Run 800 meters

this took me around 40 minutes....it took some serious mental endurance.

CFWO #17

Warm Up:
Power Clean review
Push Jerk review
25 Double Unders
20 Ring Dips

WOD: “9/11″
9 Rounds for time:
11 Burpees
11 Clean and Jerk with 95 pounds (women 65 pounds) – every rep from the floor
11 Kettlebell Swings with 55 pounds (women 35 pounds)
11 Knees to Elbows

I haven't been to class for a full week since I have been living at work. So, if you can imagine today's workout was really, really hard for me. I wanted to die during the first round. We usually start WOD about 6:20 AM and I worked out until I had to leave to work at 7:10 AM and got in 6 rounds plus some extra practice for the clean and jerk. The power clean has been my nemesis since I started so you can imagine my surprise when the trainer was complimenting me on my form, I was like, REALLY?!

CFWO #16

Warm Up:
Deadlift
400 meter jog
Samson Stretch

WOD:
5 Rounds for time:

Sprint 100 meters
50 Air Squats
Sprint 100 meters
50 24″ Box Jumps (women 20″ Box Jumps)

Today was the first time that I did the full workout. 5 full rounds (I felt like I wanted to die after 1) took me 39 minutes.

CFWO #15

Warm Up:
Shoulder press
Air Squat
20 Push Ups
20 Knees to Elbows

WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground. Women use 12 pounds. (I used 6 pounds, we are still scaling everything down for my utter lack of strength and agility...this is also why I started at the 35 rep section, then 20, then 10...It only took me 12 minutes....I can definitely the full reps next time)