Archive for the ‘WODs’ Category
Rings, cleans & run · 7 July 2010
Level 0, 1, 2 Athletes Five rounds for time of:
 Ring rows, 5 Power clean, 10, 0.5x bodyweight Run gasser (4x50m shuttle) Level 3 & 4 Athletes Five rounds for time of:
 Muscle-ups, 5 Power clean, 10, 60kg Run gasser (4x50m shuttle)
Squat · 6 July 2010
Front squat: 5, 5, max (Intermediate/advanced) Back squat: 5, 5, max (Beginner*) 3 x 60 sec handstand hold (make up total time to 60 sec if unable to hold continuous) * less than six months at CFV
Rest day · 5 July 2010
Today, pick one movement that kills you during a WOD. Work on it. Perhaps superset with another movement that needs work. Take your time. Learn. Grow as an athlete.
Run! · 4 July 2010
Run the half gasser (2x50m) every minute, on the minute, for 12 minutes. Record the time for each effort.
40-30-20 · 3 July 2010
Five rounds for time of:
 40 Double-unders* 30 Box jumps, 60cm 20 Kettlebell swings, 24kg/16kg * sub for 120 single unders (if reqd.)
Thrusters & L-sits · 2 July 2010
Thruster: 1, 1, 1, 1, 1. 3x Max L-Sit holds (paralettes or rings).
Rest day · 1 July 2010
Rest Day. Practice something that you know needs practice! Need an idea? How about: handstands, pistols, overhead squats, snatch pulls, kipping pull-ups…?
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