June 29

Rowing Ladder
250m/500m/750m/1000m/750m/500m/250m

Will do in teams of two. One will row and other rest during each interval.

June 28

SteveCON w/ a twist

15-10 by 1
Box Jumps 24″
Hand release Burpees
Walking Lunge w/ 45# overhead (1x rep = left leg, right leg)
Push Press 95#

June 27

Warm-up: Max Rep DU (3 attempts)

Strength: 5×5 Bench Press

Core: 100 sit-ups for time

June 26

Run 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between.

June 25

Front squat 3X3
back squat 1X12-20

Metcon:for time and weight
3 rounds (push jerk increases each round)
3 push jerk
10 KTE
15 deadlift 135

Compare to 25 Feb 2011

June 22

Dead Hang Weighted Pull-up:
Work up to a 3RM

As many rounds as possible in 7:00 of:
3 Hang Power Cleans, 115 pounds
6 Push-ups
9 Air Squats

June 21

Snatch Grip Deadlift: 3-3-3-3-3

Run 5k

Core Cool Down:
3×10 Russian Twist w/ 45#

June 20

Deck of Cards:
Hearts = Push Ups
Spades = Air Squats
Clubs = Mountain Climbers (left+right=1rep)
Diamonds = pull ups
Joker = 800m

June 19

Shoulder Press: 2-2-2-2-2-2-2
Tabata row (If under 1,000m perform a 1,000m row penalty). 50 x GHD sit ups, 30x good mornings (Bar).

June 18

Bench Press: 5-5-5-5-5

3 rnds for time: 15x KB swing (55#), 15x Hang power clean (95#), 50x double unders.

Core Cool Down:
100 flutter kicks (left+right = 1 rep)

June 15

10×100 yd sprints w/2 min rest

Alternate each sprint with & without pulling tire sled.

June 14

teams of 2 for time
100 ring push-ups
100 ring dips
100 body rows
100 GHD’s

June 13

“THE BEAR”
7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Rounds with rest between rounds to load up.

The goal is to work up to max load on the 5th round. There will be no time component.

Break up or combine the movements any way as long as the following rules are met:

NO RESTING ON THE GROUND (even to re-grip) during each round
Power Cleans starts at the ground and finishes standing with full hip extension
Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
The squats have to go BELOW parallel
Presses finish with lockout overhead, Push Jerks are acceptable
Combining Front Squat and Push Press (i.e. Thrusters) is acceptable but if Squat Clean method is used, one must stand first before doing Thrusters.

Post number of rounds and loads to comments.

June 12

Two groups. One does the bench, one does the pullups. Then swap.

Max rounds
Perform every minute on the minute, add 10# per round until failure
2x Bench press (starting weight 155#/75#)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute and three pull-ups the third minute, continuing in this fashion until you are unable to complete the amount of pull-ups required. Record number of minutes completed.

Compare to 110712

June 11

Five rounds for time of:
7 Snatch-grip Deadlifts, 225 pounds
9 Russian KB Swings, 55#
11 Burpees

June 8: Peterson’s Ghost

Run:2 x 1 mile rest 3 min between intervals, 2 x 800 rest 2 min between intervals, 2 x 400m rest 90 sec between intervals, Rest 3-5 min, 1 mile TT rest 3 min, 2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min, 2 x 400m holding 1 mile TT pace -10 sec pace per mile.

Named after CFE athlete Jeff Peterson who was “seeing ghosts” by the end of workout.

June 7

5 Rounds For Time Of…..
5x Wall Walks
10x 24″ Box Jumps
15x Hollow Rocks
20x Hand Release Push Ups
250m Row

Jun 6

Back Squat 10-10-10

Weighted Chest to Bar Pullups 5-3-1-1-1

June 5th

Run 5k

Core
5 rounds
10 GHD
10 T2B
10 V-ups
10 Back Extensions w/ 45# DB

June 4

Strength
Power Clean 3-3-3-3-3

Metcon
On the Minute:
Complete 2 Power Cleans* & Max Double Unders on the minute for 15 minutes.
*Use 80% of last set of power cleans from strength wod

Post loads used and total DU completed

Core
3 rds max l-sit holds