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July 13, 2009
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Press 3-3-3
then
3Rounds
Row 500M
Burpees x20
125/130/125; 16:24
Posted by: Jerimiah | July 14, 2009 at 08:19 AM
Run 1 mile / rest 2 minutes x3
1st mile = 6:35
2nd mile = 6:53
3rd mile = 7:12
Posted by: Bryan Lloyd | July 14, 2009 at 09:28 AM
Brice had the "Nooners" do a WOD of 25's.
25 Situps
25 Double Unders
25 Situps
25 Walking Lunge Steps
25 Situps
25 Burpees
25 Situps
Charlie 8:31
C/Kolby 9:57
Randy 10:48
Bo 11:18
Susan 7:44
Gretch 9:36
Kurt 9:47
Chrsity 10:37
Brice 7:03
Michelle and I did a combo of CF Football SWOD and another one of Brice's WODs.
"Fish"
Back Squats 5x5
135/135/115/115/115
SP 90/95/95/95/100(f)/85
then 5 Rounds
Shuttle Run
8 KB Swings 55#
16 Pushups
6:55
Paddy
Back Squats 3x5
205/225/235
SP 5x1
115/125/130/135/145(f)/140
then Brice's 25's WOD
8:47
Posted by: Paddy | July 14, 2009 at 03:21 PM
6AM tomorrow
5 rounds
75 pound Overhead squat x15 reps
Run 400 meters
Sit-ups x15 Reps
Compare to 20090617
Posted by: Jerimiah | July 14, 2009 at 07:27 PM
CF Football
SWOD
5 rep max Deadlift
345# - I did 365# for 4 reps and started to feel my callouses tear so I dropped the bar. Regripped and tried again after 3 reps callouses started to go so I dropped the bar and called it a day.
WOD
5 rounds
20 sec Front Squats 185#
40 sec rest
20 sec Bench Press 185#
40 sec rest
100 meter sprints
Rest for the rest of the minute
Front Squats: 8/7/7/6/6
Bench Press: 9/8/6/5/4
Sprints: most were 18-19 sec last sprint 14 sec or so.
Posted by: Jason | July 14, 2009 at 09:04 PM
CF Football
SWOD Deadlift 5RM
370# - 25# improvement over last time.
WOD
Front Squat 185# 7/6/5/5/5
Bench Press 205# 9/8/6/5/4
Sprints--SLOW
Posted by: Brandon | July 15, 2009 at 07:02 AM
Nooners work out, 2 sets of:
25 Situps
25 Double Unders
25 Situps
25 Walking Lunge Steps
25 Situps
25 Burpees
25 Situps
20:57
Posted by: Marlowe | July 15, 2009 at 08:20 AM
50 Situps
50 Double Unders
50 Situps
50 Walking Lunge Steps
50 Situps
50 Burpees
50 Situps
25:48
Posted by: Karin | July 15, 2009 at 08:47 AM
male/6'1/33/165
CF Football
SWOD Deadlift 5RM
265# - PR by 20#
WOD 5 rounds: bodyweight lifts with sprint
Front Squat 155# 9/7/5/5/4
Bench Press 165# 5/4/2/2/1
Sprints--:15/:14/:16/:16/:15
Posted by: Doug | July 15, 2009 at 09:10 AM
WOD
5 rounds
20 sec Front Squats 185#
40 sec rest
20 sec Bench Press 185#
40 sec rest
100 meter sprints
Rest for the rest of the minute
I started out with 115# for front squats and then on round 3 went down to 85#
Front Squats: 5/4/7/6/5
Bench Press started out at 85# and then went down to 75# on round 3
Bench Press: 5/4/7/7/5
Posted by: Laurie | July 15, 2009 at 09:23 AM
CF Football
WOD
5 rounds
20 sec Front Squats 185#
40 sec rest
20 sec Bench Press 185#
40 sec rest
100 meter sprints
Rest for the rest of the minute
Front Squats: 7/6/6/5/6 @85#
Bench Press: 2(85#)/6/6/6/6 @ 75#
Rowed instead of run each row was about 26 seconds
Posted by: Robin | July 15, 2009 at 09:50 AM