CFR WOD

WOD:

60 Push Press (95#)
Every time you drop the bar 15 Box Jumps (24″)

Time: 8:26

I dropped the bar about 5 times, terrible.

Bench Press

WOD:

Bench Press: 3-3-3-1-1-1

Weights: 155# x3, 175# x3, 185# x3, 195# x1 205# x1, 215# x1

MetCon After:

AMRAP in 10 Minutes:
2 Power Snatch (95#)
4 Box Jumps (24″)
8 Pull Ups (Green Band)

Rounds: 8

Filthy Fifty

WOD:

50 Box Jumps (24″)
50 Jumping Pull Ups
50 Kettle Bell Swings (35#)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (45#)
50 Back Extensions / Super Mans
50 Wall Ball (10#/10ft)
50 Burpees
50 Double Unders

Time: 35:42

I went too light on the wall ball, I should have done the 14# ball.

CFR WOD

WOD:

AMRAP in 10 Min:
2 Power Snatches (95#)
4 Box Jumps (24″)
6 Push Ups

Score: 15

Ten minutes of HELL. Lot harder than it looks. Snatches were ugly, but that happens when reps go up like that.

CFR WOD

WOD:

50-40-30-20-10
Box Jumps
Push Ups
Double Unders
Sit Ups

Time: 34:29

This WOD was BRUTAL! The push ups and box jumps were the hardest part. All box jumps were done on a 24″ box.

Partner Filthy 50

WOD:

50 box jumps, 24 in
50 jumping pull ups
50 kettlebell swings, 1 pood
50 walking lunges
50 knees to elbows
50 push press, 45lb.
50 back extensions
50 wall ball, 20lb.
50 burpees
50 double unders

Split between 2 people.

Time: 21:34 as Rx’d

Hotel WOD

WOD:

3 Rds:

10 Dumb Bell Snatches (10 Each arm) 20#
10 Box Jumps (20″)
20 Squats

Time: 14:50

The dumb bell snatches were ROUGH! They sucked up all the time. WOD done in a hotel in Ontario, CA.

CFR WOD

WOD:

3 Rounds:
21 Knees To Elbows
21 Kettle Bell Swings (53#)
21 Push Ups
21 Box Jumps (24″)
21 Back Extensions
150ft Lunges

Time: 34:21

WOD done as Rx’d. This WOD was brutal.

Fight Gone Bad

WOD:

1 Minute Wall Ball (20#/10ft)
1 Minute Push Press (75#)
1 Minute Sumo Deadlift High Pull (75#)
1 Minute Box Jumps (24″)
1 Minute Row

3 Rounds

Score: 200

I think my previous best was 201, and I felt really bad doing this WOD. I don’t remember it being this hard last time I did it, so I think I was little out of shape.

CFS WOD

WOD:

30 Burpee + 2 Air Squats
30 Box Jumps 24″
40 Yards Weighted Lunges (35#)

Time: 13:49

I used 35#s for the weighted lunges. Originally the burpees + air squats were supposed to be man makers, but because of my hand they mod’d the WOD. The lunges were the hardest part of the WOD. Burpee air squats weren’t that bad, nor the box jumps. I think if I did the man makers it would have taken longer and would have been a LOT harder.