1
A1. Deadlfit @ 21X1, 4-5 reps x 4 sets, 2 min
A2. Close Grip Bench Press @ 30X0, 4-6 reps x 4 sets, 2 min
B. DB Walking Lunges @ 10X0, 12/leg x 4 sets, 2 min
C1. DB Back Extensions @ 20X0, 10-12 reps x 3 sets, 1 min
C2. GHD Sit-ups, AMRAP in 30 sec x 3 sets, 1 min
2
5 x Row Sprint 30 sec ALL OUT, 3 min b/t sets
+
5 min rest
+
5 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
5 x 30 sec Burpees/30 sec rest
+
5 min rest
+
10 min Run outside
3
As many rounds as possible in 20 minutes:
200m Row
15 KBS - 24kg/16kg
25 Air Squats
35 Box Jumps - 20"/14"
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
23 comments:
WOD 1
A1.Deadlift @21X1, 4-5RepsX4sets
145(5)/165(5)/175(5)/185(4)dropped each rep for last set
A2.Bench Press
55(6)/60(6)/65(6)/70(4)
B.DB walking lunges
15#
C1.DB back extention
15#
GHD AMRAP in 30sec
11/13/12
WOD:
20mins Run outside with Becky
WOD:
5 X Row Sprint 30ses/3minrest
(137/132/140/136/138m)
+
5 X 30sec Row@50%/30sec@80%
1017m
+
5 X PUB/30/30sec
(8/9/8/8/7)
+
5min Airdyne easy pace
(didnt have much strength to run outside)
Good work, Arti!
Thank You!!
WOD:
Running Outside 25mins
Have a great Weekend Everyone!!
Mon June 4 2012 WOD
3 reps:
As many rounds as possible in 2 minutes:
3 DL @ 135lb/95lb
3 Burpees
+
Rest 10 min
1 - 5 rounds 1 DL
2 - 5 rounds 2 burpees
3 - 7 rounds
June 5th - WOD
A1. Push Press @ 21x1, 6-8 reps x 4 sets, 1:30min
75lbs 6/6/6/6
A2. Negative green band chin ups @ 30x0, 3-5reps x 4 sets, 1:30min
3/3/3/3
B. Airdyne Sprint 15sec ALL out every minute for 10 mins
141 Calories
Too much time off makes you very weak. Thanks Tiffany for the morning workout. Need to get back into the routine.
WOD: Yesterday
AMRAP in 2mins X 3sets/10min
3DL -95#
3PUB
1-6rounds + 2burpee
2-7rounds+3DL
3-7rounds+3DL
WOD:As many rounds in 20mins
200m row
15KBS - 16kg
25 Air squats
35 Box Jump-14"
Rounds - 4rounds+ 20mrow
WOD #3
200m row
15 - 16kg KBS
25 - air squats
35 - 14" box jumps
AMRAP in 20 mins.
3 rounds + 200m row
WOD
24min run outside
WOD:
A Power Clean 1RM
92.5
B.Knees raises,AMRAP in 1min/1min
(21/24/20/19/23)
B2.Front Squat @ 20X0, 12-15rep
85# (13/12/12/12/10)
C.5min air dyne-easy
WOD:
16min Run/4min walk outside
Mike,
New WOD please
WOD:
30min run/5mins walk outside with Becky. Our first 30min
Beautiful day!!
WOD
A. Deadlift build to tough triple
165 #
B. Bench press to moderate single
80#
C. Bench Press at 75% 80#
AMRAP x 5 sets I used 65#
8/7/7/5/6
Good to be doing something.
Thurs WOD
Run outside 4.76km
Friday WOD:
A1.Back Squat 15reps @ 75#/1min
A2.Bench Press AMRAP @ 65#/1min
(10/10/8/9/8)
A3.GHD 15reps /1min
Monday WOD
10min jump rope - singles,3 PUB every break
13*3 = 39 PUB
+
5mins rest
+
10min air dyne,10air squats evry min
1.60miles (.22 less from last record)
Monday July 9, 2012
10 min jump rope - singles, 3 PUB every break. 9 x 3 = 27 burpees
5 min rest
10 min row-10 air squats every min.
902m
Tuesday - Swimming
Thursday WOD:
A.Deadlift - Build to Tripple Max
205
B.Bench Press- 30X1 moderate single
90#
C.Bench Press @75% RM AMRAP X 5sets
(9/9/5/7/6)
Friday
3sets
1000m row
10 GHD
10 Back ext
+
1 mile Air Dyne
WOD - Tuesday
A1.Wtd Chin up build to 1RM
Purple band +10LB
B1Romanian Dealift 8-10reps X5sets
(65/70/75/75/80)
B2.Ring Row AMRAP for 1min
(12/11/10/8/9)
C.Unanchored Sit ups AMRAP in 1min
33/30/29/27/28)
WOD - 20min AMRAP
300m row
15 KBS -12KG
15 Knee push ups
Rounds - 5rounds
WOD:
10min Row
+
5sets
10 Wall Balls (8#)
15 sit ups
+
Press (45#)
7/5/5/
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