Author Archives: SitesAsRx

Monday, June 11, 2012

Sunday, June 10 2012

CFBT WOD:

Back Squat:¬†1×8 @ 65%, 1×6 @75%, 1×4@ 85%, 1×4 @ 90%

 

Front Squat: 1×5@ 70%, 1×4 @ 80%, 1×3 @ 85%, 1×3 @90%

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Friday, June 08, 2012

Friday, June 08 2012

CFBT WOD:

Skill: 7 min handstand work: work on HSPU, HSPU on paralletes, and Kipping HSPU. If you can already do all of these skills, work on being more fluid in the kip.

1. 1 mile run

-Rest 3 min-

2. 10 minutes to work up to a 1 RM power clean

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Thursday, June 07, 2012

Thursday, June 07 2012

CFBT WOD:

1. Floor Press: 3×8 reps

2. Back Squat:¬†1x 8 @ 65%, 1×8 @ 70%, 1×8@ 75%, 1×8 @ 80%

3. Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%

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Tuesday, June 05, 2012

Tuesday, June 05 2012

CFBT WOD:

Test a Benchmark WOD

Acceptable WODS:

Annie
Cindy
Diane
Fran
Elizabeth
Grace
Helen
Jackie
Isabel
Mary
Nancy

1RM Lifts, ROW, Run’s

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Monday, June 04, 2012

Monday, June 04 2012

CFBT WOD:

Back Squat:

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%
Front Squat:

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

1×5 @ 85%

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Friday, June 01, 2012

Friday, June 01 2012

CFBT WOD:

Three rounds for time of:
Run 800 meters
Rest 2 minutes

 

Goal is to keep your splits as close as possible.

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May 31, 2012 – Thursday

Thursday, May 31 2012

CFBT WOD:

1. Five minutes Turkish Get-ups (slow and controlled)

 

2. Every minute on the minute for twelve minutes:

Odd minutes:
10 Handstand push-ups
15 Double unders
Even Minutes:
10 Kettlebell swings (55,35)
15 Double unders

*If you cannot do double unders you will do 15 singles plus 3 burpees.

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May 30, 2012 – Wednesday

Wednesday, May 30 2012

CFBT WOD:


Back Squat:

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

Front Squat:

1×5 @ 60%

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

 

-Then-

Max effort 500m row

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May 29, 2012 – Tuesday

Monday, May 28 2012

CFBT WOD:

Every minute on the minute for ten minutes:
5 Power Cleans (Moderate load)

-then right into-

Every thirty seconds for five min:
1 Power clean (HEAVY)

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May 24, 2012 – Thursday

Thursday, May 24 2012

CFBT WOD:

1. Five minutes Turkish Get-ups

2. Back Squat:

1×10 @ 60%,

1×8 @ 70%,

1×8 @75%,

1×8 @ 80%
3. Front Squat:

1×5 @ 60%,

1×5 @ 65%,

2×5 @ 70%

 

Reminder: The gym is closed Friday-Sunday for the PNW Regionals.  Holiday hours on Monday for Memorial Day!

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