Saturday, January 29, 2011

Clean 1 rep

185-205-225(fail)

Bench 1 rep

185-205-235(PR)

OHS 1 rep

135-155-160(missed depth)

Sunday, January 23, 2011

"Helen"

Three rounds for time of:

Run 400m

21, 1 pood KB swings

12 pull-ups

Completed in 7:00

Friday, January 28, 2011

Five rounds for time of:

Row 500m

7, 135lb thrusters

Completed in 21:29

Wednesday, January 26, 2011

Each round for time of:

Run 1 mile (6:01)

Run .75 miles (4:30)

Run .50 miles (2:58)

Run .25 miles (1:30)

Total 14:19

Friday, January 21, 2011

"Jackie"

1,000m row

45lb thruster, 50 reps

30 pull-ups

Completed in 7:37

Wednesday, January 19, 2011

"Diane"

21-15-9 of:

225lb deadlift

HSPUs

Completed in 3:23

Saturday, January 15, 2011

CFNC Grand Opening

WOD 1:

As a team row 2500m

each member has to do 50 burpees

WOD 2:

7 min AMRAP

As many bodyweight squats as possible

WOD 3:

Team medley

10 MUs

15 HSPUs

100 Pull-ups

50 power cleans (135/95)

200 Box Jumps

200 lunges

Wednesday, January 12, 2011

Push Press 3-3-3-3-3-3-3

115-125-135-145-155-160-170-175

Saturday, January 8, 2011

7 rounds for time of:

5 HSPUs

10 DLs at 185lbs

10 chest to bar pull-ups

20 DUs (60 singles)

completed in 16:38

Wednesday, January 5, 2011

Hang Power Clean

3-3-3-3-3-3-3

135-145-155-165-170-175-175

Saturday, January 2, 2011

AMRAP in 20 minutes of:

30 sec handstand hold

30 sec squat hold

30 sec l-sit hold

30 sec chin over bar hold

4 rounds plus 28 sec chin over bar hold

Thursday, December 30, 2010

Hang Power Snatch 1-1-1-1-1-1-1-1-1

95-105-115-120-125-130(fail)-130-135-140

Wednesday, December 29, 2010

AMRAP in 12 minutes of:

5 Deadlifts (275lbs)

Run 400m

5 rounds plus 5 DLs

Monday, December 27, 2010

"Nancy"

5 rounds of:

400m run

95lb OHS

Completed in 13:46

Sunday, December 19, 2010

8 minute AMRAP of:

4 HSPUs

8KB swings

12 GHD sit-ups

8 rounds plus 8 GHDs

Saturday, December 18, 2010

OHS 1-1-1-1-1

FS 1-1-1-1-1

OHS 115-135-145-150-155

FS 185-205-225-245-255 (PR)

Friday, December 17, 2010

"Barbara"

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Exactly 3 minute rest between rounds

1) 2:10

2) 2:40

3) 3:14

4) 3:16

5) 3:23

Sunday, December 12, 2010

20 min AMRAP of:

10, 45lb bar thrusters

10 GHD sit-ups

10 Back extensions

Saturday, December 11, 2010

AMRAP in 20 minutes of:

45lb squat snatch

10 ring dips

10 KTE

7 rounds

Wednesday, December 8, 2010

Deadlift

2-2-2-2-2-2-2-2 with 60 second rest in between

335-345-350-350-350-335-335-335

Saturday, November 27, 2010

Ten rounds for time of:

1 C&J (155lbs)

5 pull-ups

10 push-ups

15 squats

Wednesday, November 24, 2010

CFNC WOD

Max Height Box Jump: 42"

5-5-5-5-5 Deadlift

285-305-315-325-335(PR)