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WOD

Weighted Push-ups

1-1-1-1-1-1-1

3 RFT of

  • 10 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 10 Strict K2E (L2: Strict Knee Raises)

Special WOD today!

For our long-time CFR member and friend Alex Sens, we’ll be celebrating his birthday today with a special ‘Filthy Fifty-Two’ workout!

This workout is to honor all our athletes and for EVERYONE to enjoy.

It shows that with fitness and fun, we can all age gracefully.

Let’s get it team CFR!

Happy Birthday Alex!

“Filthy Fifty-Two”

For Time

  • 52 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 52 Jumping Pull-Ups
  • 52 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)
  • 52 Walking Lunges
  • 52 Knees-to-Elbows (L2/L3: Knee Raises)
  • 52 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )
  • 52 Back Extensions (Supermans)
  • 52 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 52 Burpees
  • 52 Double-Unders (L2: 26 DUs, L3: 156 Singles)

    WOD

    Back Squat- 2-2-2-2-2

    Rest

    3 RDFT

    • 250m Row
    • 20 Box Jumps (Rx: 30″/24″, L2:24″/20″, L3:20″/18″ )
    • 20 K2E (L2/3: Knee Raises)
    • 20 Burpees

    Performance WOD

    Front Squat:
    5 x 35% of max
    5 x 45%
    3 x 55%
    5 x 70%
    3 x 75%
    1+ x 85%

    50 Leg Extensions

    RESULTS:

    jul9

    WOD:

    Back Squat- 2-2-2-2-2

    Rest

    3 RDFT

    • 250 Row
    • 20 Box Jumps (24″/20″)
    • 20 K2E
    • 20 Burpees

    Performance WOD:

    Front Squat:
    5 x 35% of max
    5 x 45%
    3 x 55%
    5 x 70%
    3 x 75%
    1+ x 85%

    50 Leg Extensions

    RESULTS:

    photo(27)

    WOD:

    The Seven

    RX
    Seven rounds for time of:
    7 Handstand push-ups
    7 Thrusters (135#/95#)
    7 Knees to elbows
    7 Deadlifts (245#/145#)
    7 Burpees
    7 Kettlebell swings (2 poods / 1.5 poods)
    7 Pull-ups

    L2
    Seven rounds for time of:
    7 Handstand Wall Walk
    7 Thrusters (115#/75#)
    7 Knees to elbows
    7 Deadlifts (185#/115#)
    7 Burpees
    7 Kettlebell swings (1.5 pood / 1 pood)
    7 Pull-ups

    L3
    Seven rounds for time of:
    7 Handstand Pike Push-ups
    7 Thrusters (95#/55#)
    7 Jumping Knees to elbows from box
    7 Deadlifts (135#/65#)
    7 Burpees
    7 Kettlebell swings (1 pood / 0.5 pood)
    7 Band Pull-ups

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

     

    RESULTS:

    photo(5)

    Announcement: Performance WOD schedule is up, however, we are going to postpone the start date to June 3rd until more athletes qualify for the class.

    Skill:

    • K2E/T2B
    • Shoulders to overhead

    WOD:

    “300s”

    RX:

    • 75 Ring Rows (with elevated feet on box)
    • 75 Back Squats (75#/45#)
    • 75 T2B
    • 75 Shoulders to overhead (75#/45#)

    L2:

    • 75 Ring Rows (fee on floor)
    • 75 Back Squats (65#/35#)
    • 75 K2E
    • 75 Shoulders to overhead (65#/35#)

    L3:

    • 75 DB Rows
    • 75 Back Squats (45#/20#)
    • 75 Hollow Rocks
    • 75 Shoulders to overhead (45#/20#)

    RESULTS:

    photo


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    Today’s WOD

    • Friday, 1/19/18

      WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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