21/3/2011

"WOD031811-CFFB"
On the minute perform:
2 Power Clean @ 70%-80% 1RM
1 Seated Box Jump @ 75%-80% SBI Max.Height

J.T. PC @ 70kg
       SBJ @ 42"

18/3/2011

"WOD031711-CFFB"
10,9,8,7,6,5,4,3,2,1 reps of:
Bench Press @ 50% 1RM
Weighted Ring Rows @ 10kg vest

J.T. 9:47 (BP@50kg)

"WOD031811-PM"
5 Rounds FTO:
200m Run
30 Squats
30 Double Unders

J.T. 9:40

16/03/2011

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1) Wallballs @ 10kg

2) SDHP @ 35kg

3) Box Jumps @ 24"

4) Push press @ 35kg

5) Double Unders

6) 1 minute rest

The clock does not reset or stop between exercises. On call of "ROTATE" the athlete/s must move to the next station immediately for good score. One point is given for each rep.

J.T. (70,51,48,49,199) = 397reps

**Least reps for each exercise:

WB = 15reps

SDHP = 12 reps

Box.J = 13 reps

Push.P = 15 reps

DU = 54 reps

15/03/2011

"WOD031511-CFFB"
Complete:
Weighted Pull Ups 3x Max. Reps

J.T. @ 50lbs (3,4,3)

then complete the following sprints -;
10 x 50m Flying Starts
*45 secs rest between sets.

J.T. Fastest = 6.62secs
       Slowest = 7.30secs

14/03/2011

"Strength WOD-CFFB031411"
Press 5RM

J.T. @ 53kg

"WOD110313-CFHQ"
7 Rounds FTO:
10 Wallballs @ 10kg
10 Pull Ups

J.T. 8:57

11/03/2011

"400m Time Trial"

8 Rounds of 400m Run
*Work to Rest ratio is 1:2

J.T. Fastest = 1:31
       Slowest = 1:42

09/03/2011

"WOD030911"

Flight Simulator;

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

20 Unbroken Double Unders

25 Unbroken Double Unders

30 Unbroken Double Unders

35 Unbroken Double Unders

40 Unbroken Double Unders

45 Unbroken Double Unders

50 Unbroken Double Unders

45 Unbroken Double Unders

40 Unbroken Double Unders

35 Unbroken Double Unders

30 Unbroken Double Unders

25 Unbroken Double Unders

20 Unbroken Double Unders

15 Unbroken Double Unders

10 Unbroken Double Unders

5 Unbroken Double Unders

J.T. 21:26

08/03/2011

"Strength WOD-CFFB"
Deadlift 5X5
Ring Row 3 X MR

J.T. DL @ 100kg
       RR=13/12/11

"WOD030811-CFFB"
Complete:
4X2 Max. Height Box Jumps starting from a seated position (parallel box)
then complete the following sprints:
2X20m Sprints (rest 20 secs between efforts)
Rest 30 secs then...
4X30m Sprints (rest 30 secs between efforts)
Rest 30 secs then....
10X10m Flying Starts (rest 30 secs between efforts)

J.T. Box @ 42"
       Flying Starts = 1.21secs

07/03/2011

"Strength WOD"
Back Squat 5X5 @ 80kg

"WOD030711"
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

J.T. 9:13 (R.R., True Push Ups, Butterfly Sit Ups)

4/3/2011

"Strength WOD-CFFB"
Power Snatch 8X2
One Arm DB Row 3XMR (try to beat last effort)

J.T. Power Snatch @ 55kg
       DB Row @ 30kg (14,16/11,12/,12,17)

"WOD030411-CFFB"
12 mins AMRAP:
7 KB Swings @ 24kg
7 Wall Balls @ 10kg
7 GHD Sit Ups

J.T. 7R+7,7,1

03/03/2011

"Strength WOD-CFFB"
Floor Presses 8X3 @ 80% 1RM
*Rest 45 secs between sets

J.T. @ 75kg

01/03/2011

"Strength WOD"
Split Jerk 1-1-1-1-1

J.T. 70-80-90-95-100(f)

"WOD030111-CFFB"
8 mins AMRAP:
3 Hang Power Clean @ 65% 1RM
6 Toes-to-Bar

J.T. 10R (HPC @ 55kg)