28/02/2011

"MWOD-Wallball and Box Jump Prep"
1) Couch Stretch
2) Calf Stretch
3) Side of Hip bias with Band

"WOD022811-CFFB"
5X1 Max. Height Box Jump with 25lbs DB
3X Max. Reps. Weighted Pull Ups at 50lbs DB

J.T. Box @ 38"
       Pull Ups = 2/3/5

"Partner WOD"
200 DB Thrusters @ 25lbs
*Every time you break the thrusters you do 10 KB Swings @24kg and your partner does their thruster.

J.T. & Jason.T 11:34 (100 thrusters each)/30 Swings

25/02/2011

"Strength Menu - CFFB SWOD022411"
Bench Press 8X3 @ 75% 1RM
*Rest 45 secs between sets

J.T. Bench Press @ 72kg

"CFFB WOD022511"
15 Rounds FTO:
3 Deadlifts @ 100kg
40m Farmer's Carry as heavy as possible

J.T. 43:52 (FC @ 40kg per hand)

23/02/2011

"For Time Of:"
21-15-9:
Ring Dips
Push Ups with bottom hand release
Double Unders x 3 (i.e. 63-45-27)

J.T. 10:50

"Tabatha bottom-to-bottom Squats"

J.T. 107 Squats

22/02/2011

"Strength Menu 022211 - CFFB"
Hang Power Clean 5X1
DB Single Arm Row 3X Max Reps

J.T. HPC @ 80kg
       DB @ 30kg = (12,12/12,10/8,9)

"WOD022211 - CFFB"
3 Rounds of 300m Shuttle Sprints
*Rest 5 mins between rounds.
**1 Round consists of 6X50m sprints.'
***The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line adn explode.

J.T. 1:00/1:03/1:04

21/02/2011

"Strength Menu"
Bench Press 5-5-5-3-3-3

J.T. 60-65-70-80-85-86kg

"WOD022111-CFFB"
3 Rounds FTO:
1 Box Jump @ 95% 1RM
1 Weighted Pull Up @ 50% 1RM

1 Box Jump @ 95% 1RM

3 Weighted Pull Up @ 50% 1RM

1 Box Jump @ 95% 1RM

5 Weighted Pull Up @ 50% 1RM

J.T. 9:08/Box @ 44.85 {94.4%}/ Pull Ups @ 20kg

19/02/2011

"WOD021911-CFFB"
Complete 4 Rounds of:

Each round consist of 6 cycles of:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

J.T. 35lbs/40lbs/50lbs/50lbs


*Do not set weights down during a round.
**Rest between Rounds

18/02/2011

"WOD021811-CFFB"
Every minute on the minute for 15 minutes, do 2 Hang Power Snactches:

J.T. BB@45kg

16/02/2011

"Strength Menu"
Press 3-3-2--2-1-1

J.T. 45/50/55/60/62.5/65(f)

"12 mins AMRAP of:"
7 Ring Dips
14 Squats
21 Double Unders

J.T. 10 Rounds

15/02/2011

"WOD021511-CFFB"
10 Rounds FTO:

5 Seated DB Cleans @ 50lbs
Sprint 20m
*Rest is the walk back from your Sprint.

J.T. 13:38

14/02/2011

"WOD021411"

150 KB Clean & Jerk For Time Of:
*Everytime the kettlebell touches the ground, do 5 Burpees.
**Rest position is the rack or overhead ONLY.

J.T. 22:43/10 Burpees

11/02/2011

"Karen"

J.T. 7:38

10/02/2011

Bench Press 5-5-5-5-5

J.T. 65-70-75-80-85(3)

"Annie"

J.T. 6:16

09/02/2011

"100 Pull Ups For Time Of:"


J.T. 7:27

06/02/2011

"1.1km Walking Lunges"

J.T. 43:29

05/02/2011

"50-40-30-20-10 of:"
Double Unders
Push Ups

J.T. 11:59

02/02/2011

"100 Ring Dips FTO:"
*Every dismount from the rings, do 2 Strict Pull Ups and 5 Squats

J.T. 16:42/ 24,60

01/02/2011

"5 Rounds FTO:"
1 min Push Ups
1 min Ring Rows
1 min Double Under
1 min Rest

J.T. (136, 71, 326)