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Keep on truckin’
30th July 2010
With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
DLs and PUs
28th July 2010
Level 0/1 Level 2+ Then…
Partner WOD
27th July 2010
3 rounds:
Each partner completes row while the other completes burpees, alternate 3 times.
“Frelen” (mod.)
26th July 2010
Three rounds:
Rest day
25th July 2010
It’s Sunday.
Deads and sandbags
24th July 2010
Level 0/1: Level 2+: All:
We Need One Score
23rd July 2010
Do as many rounds as possible in 3 minutes of:
Complete 5 times. * scale appropriately
Presses and WOD
22nd July 2010
Level 2+: Level 0/1: All:
Rest day
21st July 2010
Practice your athlete level requirements.
Power snatches and box jumps
20th July 2010
Modified from CF Football. Complete for time:
Scale appropriately.
Squats and dips
19th July 2010
Level 0/1: Back squat: 5, 3, 1 Level 2+: Front squat: 5, 3, 1
3x 1200m run
18th July 2010
3x 1200m run Rest for 3-5 minutes between efforts.
Competition Day
17th July 2010
Today, we will complete three WODs in competition. WOD #1 is a 1RM strength test
Rest (technique) day
16th July 2010
Technique Day Practice:
Presses & Get-ups
14th July 2010
Level 0/1: Level 2+: 4x 5 (each) Turkish Get-up (KB/DB)
Rest
13th July 2010
Focus on your athlete level requirements.
Squats
12th July 2010
Levels 0 & 1 10 rounds:
Levels 2+ 10 rounds:
As many rounds…
11th July 2010
AMRAP in 10min:
2009 CF Games Qualifier WOD #1
10th July 2010
Level 0, 1 & 2 3 rounds:
* scale load appropriately Level 3 & 4 (Games Rx) 3 rounds:
Rest Day
9th July 2010
Rest Day In the gym:
Presses
8th July 2010
Level 0 & 1 10-9-8-7-6-5-4-3-2-1:
Level 2+ 10-9-8-7-6-5-4-3-2-1:
Rings, cleans & run
7th July 2010
Level 0, 1, 2 Athletes Five rounds for time of:
Level 3 & 4 Athletes Five rounds for time of:
Squat
6th July 2010
Front squat: 5, 5, max (Intermediate/advanced) 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
5th July 2010
Today, pick one movement that kills you during a WOD.
Run!
4th July 2010
Run the half gasser (2x50m) every minute, on the minute, for 12 minutes. Record the time for each effort.
Barefoot foot strike
40-30-20
3rd July 2010
Five rounds for time of:
* sub for 120 single unders (if reqd.)
Kettlebells. Old school.
Thrusters & L-sits
2nd July 2010
Thruster: 1, 1, 1, 1, 1. 3x Max L-Sit holds (paralettes or rings).
Rest day
1st 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…?
Back squat & 2km TT
30th June 2010
Back Squat 5@75%, 3@85%, max@95% 2km time trial run
Helen
29th June 2010
“Helen” 3 Rds For Time:
Press & tyre flip
28th June 2010
Press 5@75%, 3@85%, max@95% 5x5 tyre flips (with jump in/out)
Rest day
27th June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery.
Fran OR Elizabeth
26th June 2010
Choose one of: “Fran”
“Elizabeth”
OHS & C2B
25th June 2010
21-15-9:
(10 min time limit – Choose a weight and scaling that will allow you to complete in this time frame)
Dead and then…
24th June 2010
Deadlift 5@75%, 3@85%, max@95% For Total Reps:
Rest day
23rd June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery.
Fight Gone Bad
22nd June 2010
“Fight Gone Bad” 60 seconds at each station followed by 60 seconds of rest:
The Butcher’s Lab
Back squat 3, 3, max.
21st June 2010
Back Squat 3@70%, 3@80%, max@90% 3 rounds of max rep:
Complete both movements then rest for 60 seconds between rounds
A little heavy?
Two WODs today
20th June 2010
30-20-10:
15-10-5:
Rest day
19th June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery.
Presses & burpees
18th June 2010
Press 3@70%, 3@80%, max@90% 75 burpees (for time)
Row & clean
17th June 2010
For time: Row 800m Scale by reducing the row length by 25% and the power clean load as required.
Deads & HSPUs
16th June 2010
Deadlift 3@70%, 3@80%, max@90% 3x max. rep. handstand push-up* (or pike push-up) * use the wall or bands to assist the movement.
Rest day
15th June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery.
55” box jump in WA
Fran
14th June 2010
“Fran” 21-15-9:
Firefighter Fran
400s
13th June 2010
4 x 800m run 1:2 work/rest ratio
MMA: Navy SEALS vs Force Recon Marines
Back squat, then max. pull-ups
12th June 2010
Back Squat 5@65%, 5@75%, max@85% 3 x max. rep. pull-ups
A great promo vid from CF Malaysia
Rest day
11th June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery.
Press, plus
10th June 2010
Press 5@65%, 5@75%, max@85% Five rounds (for time):
Adapted from CF Football
9th June 2010
AMRAP in 12 minutes:
Deadlift, then Wall Ball
8th June 2010
Deadlift 5@65%, 5@75%, max@85% 50 wall ball shots (for time), 9kg/7kg
Rest day
7th June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery.
Cindy (alt.)
6th June 2010
AMRAP in 10 minutes:
Press 1RM
4th June 2010
Press 1, 1, 1, 1, 1 Aim for a new PB.
Rest day
3rd June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery.
Deads & Half Gasser
31st May 2010
AMRAP in 15 minutes:
Rest
30th May 2010
Active recovery
Kelly
29th May 2010
Five rounds (for time):
Five Rounds
27th May 2010
Five rounds (for time):
Rest
26th May 2010
Rest day In the gym:
Dirty 30
25th May 2010
For time:
Power clean
24th May 2010
Power clean 3, 3, 3, 3, 3 
Zane judging and assisting at the CF Qualifiers
Sprints
23rd May 2010
4x 400m sprint Rest as required between efforts. 
Ango doing it for the love of it
Rest
22nd May 2010
Olympic lifting practice in the gym:
Back squat
21st May 2010
Back squat 1, 1, 1, 1, 1 
The Quailfiers support crew (well, some of ‘em)
Push press
20th May 2010
Push press 3 @70%, 3 @80%, max @90% 
Adam giving Ango some post-WOD advice at the CF Qualifiers
Seven Rounds
19th May 2010
Seven rounds (for time):
Ango competing at the Australasian Qualifiers
Rest
18th May 2010
Rings practice in the gym:
Clean and Jerk, Pushups, Run
17th May 2010
Five rounds (for time):
Tabata something or other
16th May 2010
Complete a Tabata interval (20 seconds of work, then 10 seconds of rest for 8 repetitions) for each of the following:
Record lowest reps completed for each movement and total reps for each movement.
Rest
14th May 2010
Rest day Odd object lifting in the gym:
150 Pushups
13th May 2010
150 push-ups (for time)
Scale as required by reducing reps. (e.g. 50, 75, 100 ...)
Power clean
12th May 2010
Power clean 5, 5, 5, 5, 5
A great video to see bar path but can you spot the technique flaw?
AMRAP Thrusters, Pullups
11th May 2010
AMRAP in 8 minutes
Rest
10th May 2010
Active recovery in the gym:
Deadlift
7th May 2010
Deadlift 1, 1, 1, 1, 1 Aim for a new PB.
Rest
6th May 2010
Your choice of:
Ring dips, pullups, run
5th May 2010
5 rounds (for time):
Team workout
3rd May 2010
Team workout Each team must move every bumper plate from one end of the gym to the other.
Teams will alternate attempts.
Rest day
2nd May 2010
Rest day - roll it til it hurts! Self myo-facial release (a fancy name for foam roller work)
Jackie
1st May 2010
“Jackie” For time:
Deadlift
29th April 2010
Deadlift: 3@70%, 3@80%, Max@90%
Rest
28th April 2010
Rest Day - In the gym: Nutrition Discussion:
Kettlebell movements
Wall ball, Broad Jump
27th April 2010
3 Rounds (for time):
* two-footed jump, forward as far as possible (minimum acceptable distance is 1 metre)
Back Squat
26th April 2010
Back Squat: 5@75%, 3@85%, Max@95% Cash-out: Weighted Pullups, 3x5
Power Snatch
25th April 2010
Power Snatch: 5x5 (If you know your 1RM, try 75%)
Rest day
24th April 2010
In the gym - Balance, Co-ordination, Accuracy:
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