08 Mar 11
Big 21 clean and jerk
95 lbs to 195lbs

Back squat
145 x 5
170 x 5
190 x 15

Tabata double unders

Pull ups and ring dips
20,13,11,11,11

09 Mar 11
Shoulder press
90 x 5
100 x 5
115 x 10

Pull ups and ring dips
20,13,11,11,11

6 min am rap
8 pistols
10 bur pees
5 rounds

06 Mar 2011
Run 25 min 8 degree elevation

05 Mar 2011
5x5 step ups 24 inch box
35 lb dumbbells

5 rounds
6 HSPU
9 strict pull ups
12 knee to elbows no lopping
15:24

Run
1 min rest 50 sec rest, 1 min run 40 sec rest, 1 min run 30 sec rest, 1 min run 20 sec, 1 min run 10 sec rest then repeat in reverse order.

29 Feb 2011
8 min as many rounds as possible
 5 OHS with two 1 pood kb
10 pullups
Completed 7 rounds
rest

5 x 800 meter run 90 seconds between runs

01 March 2011
Front squat 7,5,5
Power Clean 5,5,3.3
Over head Press 3,3,1,1,1

rest 5 min

Tabata tuck jumps (jump and tuck knees to the chest)
8 rounds 20 sec work 10 rest

27 Feb 2011
Run 10K

25 Feb 2011
Dead lift
10,8,5,3,3,3
225,245,275,295,305,315
Rest two minutes between sets

Rest five min
Three rounds
1 min hollow rocks
30 seconds rest
1 min L-sits
30 second rest

26 Feb 2011
3 rounds
15 thrusters 105 lbs
20 knee to elbow
25 20 inch box jump
11:44

3 rounds
Run
11mph
20 sec run 1 min rest,20 sec run 50 sec rest,20 sec run 40 sec rest,20 sec run 30 sec rest,20 sec run 20 sec rest,20 sec run 10 sec rest

24 Feb 2011
Every min complete 2 reps of high bar back squat with 60 percent of 1 rep max.
Complete in ten minutes.

4 rounds

15 slam ball 20 lb ball
30 double unders

Finished: 5:15

23 Feb 2011
1.5 mile run for time

22 Feb 2011
15,12,9,12,15
Dumbbell clean and jerk 35 lbs (must start at the floor each rep)
Chin ups
Completed in 11:30

C2 rower
5 min
Rest 2:30
6 min
Rest 3:00
7 min

Record total distance

21 Feb 2011
Big 21
Snatch
Started at 45pounds and finished at 155

Rest 5 min

6 rounds
30 seconds slam ball (20lbs)
30 seconds rest

Finished with 126

19 Feb 2011

Good mornings 5x 5reps (95lbs)

Rest five min

3 rounds

Bear complex (115lbs)(power clean, push press,back squat,push press x 7)
21 pull ups
Completed in 13:15

Rest 4 plus hours
Run 30 seconds rest 60 seconds x 10 rounds
Use treadmill @ 12 degree elevation @ 30 seconds slower than your 5k pace

WODs from CF Endurance

07 Oct 2010
Thursday
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD from CF Main Site
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

04 Oct 2010
Monday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

05 Oct 2010
Tuesday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
800 meter run or 1000 meter row
5 rounds
21 KB Swings 55lb men
12 Pullups
800 meter run or 1000 meter row

27 September 2010
Monday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
21,15,9
Dead lift 255
Wall ball shot 10ft with 20lb ball


28 September 2010
Tuesday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Box Jumps
15 second L-sit hold
25 PVC Pipe OHS
15 Knee to elbow
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
5 Rounds
400 meter run
25 Pull-ups

29 September 2010
Wednesday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Box Jumps
15 second L-sit hold
25 PVC Pipe OHS
15 Knee to elbow
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
3 rounds for time
21, 15, and 9
Front Squat 135
Ring Dips

30 September 2010
Thursday
5 mile run for time

01 Oct 2010
Friday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
6 rounds for time
Weights progress by 5 pounds starting with 95lbs and ending with 120lbs
3 Snatch
3 OHS
3 Power Cleans
3 Thrusters

02 Oct 2010
Saturday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
For time:
25 Walking lunge steps
1 Rope climb ascent
25 Pull-ups
1 Rope climb ascent
25 Box jumps, 20 inch box
1 Rope climb ascent
25 Double-unders
1 Rope climb ascent
25 Ring dips
1 Rope climb ascent
25 Knees to elbows
1 Rope climb ascent
25 Sit-ups
1 Rope climb ascent
25 Hang squat cleans, 95 pound
1 Rope climb ascent
25 Wall ball shots, 20 pound ball
1 Rope climb ascent

20 September 2010
Monday
Strength Work
Deadlift and Press (was not able to complete last week, so I did this monday)

1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
WOD
20 min AMRAP
400 meter run
Deadlift 225 x 7

Tuesday
21 September 2010
WOD
You have 20 min to complete
1 mile run
then as many rounds as possible with remainder of the 20 minutes
5 Wall ball shots
5 Burpees

Wednesday
WOD
5K run

Thursday
Strength Work
Power Clean and Back Squat
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

WOD
21, 15, 9
KB Snatch (complete x'd reps for each arm)
Thrusters

Friday
Strength Work
Weighted Dips
3 x 5

WOD
For time
10 rounds
10 Pullups
Sprint 100 meters
10 Pushups
Sprint 100 meters

Wear a weighted vest with 20lbs

Saturday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)

13 September 2010
Monday

WOD
5 Rounds
200 meter run
15 Slam balls 20lb ball
15 Pullups

14 September 2010
Tuesday
Strength Work
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

15 September 2010
Wednesday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)

WOD
25,20,15,10,5
Burpee
Wall Ball shots 20lb ball

16 September 2010
Thursday
Strength Work
Weighted Dips/Weighted Pullups
3 sets of 5 reps


Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

17 September 2010
Friday
Strength Work
Deadlift/Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
21,15,9
Thrusters 95lbs men/65lbs women
KB Swings 55lbs men/35lbs women

18 September 2010
Saturday
Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

WOD
5 Rounds
Rope Climb 15ft
100 meter Farmers Walk 2 x 70lb KBs

Friday
10 September 2010
WOD
3 Rounds
500 meter row
21 Slamballs 40lb
12 Pullups

09 September 2010
Thursday

WOD
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 4 singles with 135)


Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

07 Sep 2010
Tuesday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

Rest 3-5 hours

WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thursday
02 Sep 2010
WOD
100 Burpee Pullups for time

Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds