Archive for May, 2011

Workout of the Day: Monday 5/30/11

“Memorial Day Murph”

Complete for time wearing a 20 lb. weight vest:

  • 1 mile run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile run

Of course as always we had scaling options so that not everyone did this exact same WOD, it was a great turn out and I am proud of the CFS crew for coming out and showing support on Memorial day!

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Workout of the Day: Saturday 5/28/11

Team WOD Saturday! (teams of two complete all):

WOD1: Complete for time:

  • 50 Squats, 5 shuttle runs
  • 40 squats, 4 shuttle runs
  • 30 squats, 3 shuttle runs
  • 20 squats, 2 shuttle runs
  • 10 squats, 1 shuttle run

In this WOD each partner alternated activities and the two did not work at the same time. Score was the total for each to complete the above tasks.


WOD2: AMRAP 12:00

  • 1 360 deg. push up
  • max single unders

While one person did puch ups in a 360 deg. circle the other did single unders and then they switched. The score was the total number of push up revolutions as a team!

$$: 2 x 2:00 Bejan Ball Drills

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Workout of the Day: Friday 5-27-11

WOD 1: Clean and Jerk 5-5-3-3-1-1 (25:00 max)

WOD 2: Pick One (or more):

  • Run 2 x Anytime Fitness Loops (1.6 miles total).
  • 10 x Rope Climbs
  • 50 Handstand Push Ups
  • 75 Box Jumps at 24″/18″ (30″/24″ for E groupers)
  • 100 Ring Push Ups
  • 100 Ring Rows

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Workout of the Day: Thursday 5-26-11

WOD 1: “Are you mad… yup!”

5 rounds for time of:

  • Max meters on the rower in 2:00
  • 30 sec. Rest
  • Max Wall Ball in 2:00
  • 30 sec. Rest
  • Max Sit Ups in 2:00
  • 30 sec. Rest

A group = 3 rounds, B = 4 rounds, C = 5 rounds

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Workout of the Day: Wednesday 5-25-11

WOD1: 10,9,8,7,6,5,4,3,2,1 reps for time of:

  • BW Bench Press
  • Toes to Bar


WOD2: For 10:00 complete the following every minute:

  • 20 Double Unders
  • Max Reps of Bodyweight Back Squat

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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