Author Archives: johnedmondson
Saturday 120519
Big day for three of our athletes. Chris and Tammy competed in the Galena sprint triathlon (Tammy’s first tri ever) and repped CFWC admirably, both finishing in just over two hours. This is only a warm-up to their ultimate goal, a strong finish at Ironman CDA next month.
At the North Central CFG Regionals, [...]
WOD 120516
3 Rounds:
Front squat 5-5-5+ (60-70-80% of 1RM)
10 Ring rows
10 Box jumps (mid-thigh)
————
4 Rounds for time:
12 Pushups (hr)
12 Toes-2-bar
*10:00 time cap
WOD 120515
3 Rounds:
10 Turkish get-ups (5/5, app. 60% of 1RM)
10 Ring dips
15 GHD situps
———–
Complete as many reps/rounds as possible in 10:00:
12 Burpees
10 Push jerks 95/65#
WOD 120514
3x:
Press 5-5-5+ (60-70-80% of 1RM)
5-10 Diamond pushups
:20 L-sit
————
“Helen”
3 Rounds for time:
Run 400m
21 Russian kettlebell swings 53/35#
12 Pullups
WOD 120511
Deadlift 1RM
3x L-sit :30
———–
For time:
Row 500m
20 Ring dips
30 Pullups
40 Sumo DL highpulls 75/53#
50 Box jumps 24/20″ (full foot)
*There is a 15:00 time cap on this WOD
WOD 120509
Bench press 1RM
3x100m Row for max cals
———-
4 Rounds for time:
Run 200m
20 DB snatches (10/10)
WOD 120508
3 Rounds (or 20:00):
10 Handstand pushups
3 Dragonflags
15 Back extensions (light weight)
————
3 Rounds for time:
10 Hang power cleans 135/95#
30 Air squats
*If you front squat over 250/160# please use 155/105# for HPC
WD 120507
Turkish Get-up 1RM
*At all times keep eyes on weight shoulder active, elbow locked. Do NOT switch hands above your face
Hollow rock 3×20
———–
Complete as many rounds as possible in 7:00:
7 American kettlebell swings 53/35#
7 Toes-to-bar
7 Burpees
WOD 120502
Strict press 1RM
———–
Complete as many rounds as possible in 8:00:
7 Overhead squats 95/65#
7 Burpees
WOD 120501
For 20:00:
:15 Ring support (hollow, rings turned out)
8 Ring rows (hollow, false grip, scaps retracted)
20 Hollow rocks
————
For time:
1000m Row
30 Deadlifts (bodyweight)
800m Run
