(479) 644-8108

Sunday 120219

WOD
25:00 TO COMPLETE
You and your partner will have 10:00 to obtain your 1RM of a SNATCH (Power or Squat).

THEN

With the remaining time complete as many as possible of:

“Bradley”

Sprint 100 M
10 Pull Ups
Sprint 100M
10 Burpees
Rest 30 sec

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

First posted August 17 2011

Saturday 120218

Rest Day Closed (Last rest day before the open. Enjoy it)

CFK 9:00 – 10:00

CFNWA ALL GIRL WOD/LULU TRADE SHOW 11:00-????

Friday 120217

WOD
Option #1
9-6-3-1 reps of
Muscle Ups (Games Standards for competitors)
DB Thrusters 45/35

Option #2
3 RFT of
10 2 fer 1 Wallballs 20/14
21 KBS 1.5/1

Thursday 120216

 

Skill

Deadlift

WOD

 

Strength:


3-3-3-3-3

Deadlift


Conditioning:


10 min cap:

400m run

10 man-makers 35/25

20 pistols

30 T2B

After completing the work, you have the remaining time to complete as many double unders as possible. Once the time hits the 5 minute mark, athletes must do 3 burpees every minute on the minute until the 10 min time cap is reached.

Your score will be total successful double-unders.


*Post deadlift load and score to the Comments section

 

Wednesday 120215

Skill

Kettlebell Swing

WOD

For time:

**Buy-in (see below)

30 HSPU

40 Pullups

50 KB Swings 1.5/1

60 Situps

70 Burpees

**Buy-out (see below)

Games Standards on all of these movements


**Only For Open Sectional Competitors: For anyone who is planning on competing in the upcoming Open Sectionals, your workout will start and end with a buy-in/out of 100 Double-Unders. If you’re not planning on competing, then you will complete the met-con starting with the HSPU’s and ending with the Burpees.


Compare to 100428 & 110324

 


*Post times to the Comments section

 

Monday 120213

WOD

Strength

Front Squat

3 reps each at each % of 1RM:

65-68-70-73-75-78-80-83


This workout was adapted from Coach B’s website (http://www.mikesgym.org/)

1RM compare to date: 6/14/11


Extra Credit

100’ of Handstand Walks OR

2:00 Handstand holds OR

2:00 Double Unders OR

2:00 Pistols

Sunday 120212

WOD

Strength:

Weighted Chest 2 Bar Pullups

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

Games Standard: Kipping is allowed


Conditioning:

2:00 max distance row

Can be completed at any point during the workout.

*Post your weight and distance to the Comments section

Saturday 120211

 

WOD

2  Person Teams:


Buy-in – 5:00m to complete as much as you can of:

Randy

75 Snatches 75/55


Rest 2:00


Jack

AMRAP 20 minutes

10 Push Presses 115/85

10 KB’s 1.5/1

10 G.S. Box Jumps


Rest 2:00

 

Buy-out – 5:00m to complete as much as you can of:

Jeremy

21-15-9

OHS 95/65

Burpees

You will have one barbell between you and your partner where you will have to switch out weights as needed (even for coed teams). Your score will be your team’s total rounds of “Jack”.


*Post your team and score to the Comments section

 

Friday 120210

WOD

Rest Day – Closed

Enjoy some active recovery; do some stretching, spend some time doing mobility, or find a new way to enjoy your fitness!