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Workout of the Day

CFG OpenWOD15.1

2/27/2015

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CFG OpenWOD15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.) 

CFG OpenWOD 15.1a

1-rep-max clean and jerk
6-minute time cap
 

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

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20150226-ThuBCSO

2/26/2015

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For time:
50 Double-unders (150 singles)
25 Push-ups
-then-
Max reps strict shoulder press 135/95
20 Sit-ups
Max reps strict shoulder press 115/75
20 Sit-ups
Max reps strict shoulder press 95/65
20 Sit-ups
Max reps strict shoulder press 75/56
20 Sit-ups
-then-
25 Push-ups
50 Double-unders (150 singles)
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CFG OpenWOD 13.1

2/25/2015

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20150225-WedBCSO

17 minutes time-cap:

40 Burpees
75 pound Snatch, 30 reps / 45# ladies
30 Burpees
135 pound Snatch, 30 reps / 75# ladies
20 Burpees
165 pound Snatch, 30 reps / 100# ladies
10 burpees
210 pound Snatch, as many reps as possible / 120# ladies


Scaled weights for snatches (burpee count doesn't change for scaled:
45 men / 35 ladies
75 men / 55 ladies
100 men / 75 ladies
120 men / 90 ladies
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CF Games OpenWOD 11.3

2/24/2015

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20150224-TueBCSO

Complete as many reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
-then-
Rest 5 minutes and reset the clock
-then
Buyout (for time)
50 Push-ups
50 Sit-ups
100 Double-unders

*Two separate/recorded timed events*
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20150223-MonBCSO

2/22/2015

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4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps 
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps
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20150219-ThuBCSO

2/19/2015

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15-12-9 reps for time of:
95-lb. thrusters
Pull-ups


 * Rest 5 minutes *


12-9-6 reps for time of:
95-lb. thrusters
Pull-ups


  * Rest 5 minutes *


9-6-3 reps for time of:
95-lb. thrusters
Pull-ups
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20150218-WedBCSO

2/18/2015

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Yesterday we tore up the legs.  Today it's going to be the arms, chest, and shoulders.  So here it is folks:

J.T. (Hero WOD)

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
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20150218-WedBCSO

2/18/2015

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Yesterday we tore up the legs.  Today it's going to be the arms, chest, and shoulders.  So here it is folks:

J.T. (Hero WOD)

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
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20150217-TueBCSO

2/17/2015

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For time:
5 Rope Climbs
10 Pistols (each leg)
20 Toes-to-Bar
30 One-Arm Kettlebell Snatches (24 kilograms/16 kilograms)
40 Push-Ups
50 Walking Lunges
100 Squats
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20150216-MonBCSO

2/16/2015

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Office is closed so there will be no organized workout session.  If you happen to be in and want to workout, pick a weakness and work on that.  Shoot me a message if you want me to specify something. And finally...whatever you work on, add 100 double-unders on the end.
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