CFLP WOD - Feb 28, 2011

Appetizer:

35 pull ups 10+ sets

Tabata Squats + sit ups

19, 12

Entree:

Start with 400 Meter Run
10! Cleans @ 95lbs
!10 Burpee
End with 400 Meter Run

20: 14secs bleahhhhhhhh

Off site WOD @ Vetro

35-25-20-15-10

-diamond push ups

-mountain climbers

-leg lifts

13:20mins

REST DAY! Feb 24, 2011

REST DAY

ice ankle day, more like.

CFLP WOD - Feb 23, 2011

Appetizer:

Deadlift 5-5-5-3-3

Max = 205lbs (PR... so far)

Entree:

(Aborted) "Kelly"

4RFT (Rx is 5RFT)

- Run 400m

- 30 box jumps @ 20inches

- 30 wall balls @ 14lbs

26:19mins

sprained/strained left ankle from landing on Medicine ball when jumping off box. =/ oh well. shit happens.

~~~~~

Belly Shack with CIS-ers!! Belly Dog + Brussel Sprouts w. Chorizo

CFLP WOD - Feb 22, 2011

Appetizer:

Core Challenge:

2min Plank

4x 30sec on: 30sec off glute bridge

2min AMRAP bicycles

1.5min Plank

4x 30sec on: 30sec off pikes

2min AMRAP hi/lows

1min Plank

4x 30sec on: 30sec off leg lifts

2min AMRAP flutter kicks

Entree:

2min Max Double Unders ---> 24 DUs
2min Rest
4min C2 Row Max Distance ---> 951m

4min Rest
6min Run Max Distance ---> 0.74 miles

CFLP WOD - Feb 21, 2011

Appetizer:

Warmup with poles and stuff

3x thrusters OTM for 8 minutes @ 75lbs

Entree:

“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

@ 75lbs, jumping pull ups

didn't complete. did 2 rounds less 25 PUs. 25 mins time cap

CFLP WOD - Feb 14, 2011

Appetizer:

6x 3 OHS

max: 105lbs

Entree:

5RFT:

5x DL @ 135lbs

10x burpees

5:05mins

REST DAY - Feb 11, 2011

CFLP WOD - Feb 10, 2011

Appetizer:

-warm up

5-5-5-5-5 front squats

75lbs - 95lbs - 115lbs - 125lbs - 145 lbs

Entree:

run 5k/3.1 miles or 26 mins ....

2.8 miles in 26 mins on TM.

CFLP WOD - Feb 9, 2011

Appetizer:

-stretching and warm up exercises.

-Max height box jumps - 36inches

Entree:

Annie (modified)

30-30-30-20-10 double unders (attempts)

50-40-30-20-10 situps

18:19mins

One armed willie

5-10-15-10-5 one armed dumb bell ground to over heads

(R5, L5, R10, L10... etc) @ 35lbs

6:14mins

CFLP WOD - Feb 8, 2011

First real WOD in a LONGGGG TIME. lungs were burning and eyes were blurry. GREATTTT to be back! 3-2-1-GO

-----------------------

Cleans: 3-3-3-1-1

135lbs max

For time:

50 x (2x wallballs @ 14lbs + 1x burpee) == 10:18mins (BLEAHHHH)