CF Games 2009 Team WOD

30 Wallball 10ft target
30 kettlebell swings
30 DB Push Press
30 box jumps
30 Calories rowed
30 deadlifts 135lb

Team of 4 (3 girls & 1 boy)

28:55

Cindy

'Cindy'

5 Pullups
10 Push ups
15 Air Squats

12 rds + 3 pullups

did the pullups Rx'd

Filthy Fifty

'Filthy Fifty'


30:52

This really really hurt. Muscles Twitching and all that good stuff. I will update the workout details later...

Split Jerk

Split Jerk
1-1-1-1-1-1-1

80-85-90x-90-95-100x-100x

Annie

"Annie"

9:15

AMRAP in 20 mins

15 GHD
15 GHD back extentsions
15 pullups
15 ring push ups

pullups Rx'd. 4 rounds+15+15+5

Fran

21-15-9
Thrusters 45lb
Pullups (blue band)

6:25

Shoulder Press

1-1-1-1-1-1-1

65lb-70lb x-70lb x-67lb-70lb x-70lb x-68lb (PR)

T-Bone WOD

5 Rounds

100LB deadlifts x 5
20LB dumb bells thrusters x 5

3+ minutes

followed by abs and 10 min easy bike

Skill Work

Front Squat

PR 105lb

Annie

'Annie'

50-40-30-20-10
Double unders
Situps

11:24

attempted as many DB-unders as I could. Mostly did 3:1 singles.

Chipper

'Chipper'
3 rounds:
21 knees to elbows
21 kettlebell swings 1 pood
21 pushups
21 ring rows
21 box jumps
21 back extensions
150ft walking lunges

33:52

Skill Work & Tabata Something Else

Skill Work

Back Squats- 120lbx 3, 125lbx 1
went down to 110lb to get my form corrected.
attempted Double unders. Did GHD too.

'Tabata Something Else'

pullups 57
pushups 86
situps 80
air squats 102
325

Nicole

"Nicole"

AMRAP in 20 mins:
400m run
max pullups

6 rounds, 80 pullups

Scaled pullups w/ skinny blue band


*compare to 9/22/09: 5 rds, 64 pullups

Push Jerk

Push Jerk
1-1-1-1-1-1-1

85-90x-90-90-95x-95x-95x

Did a PR of 90lb. Was trying to get the 95 but couldn't get doing proper form.

11-17-09 Helen

'Helen'

3 rounds:
400m run
21 kettlebell swings 1 pood
12 pullups

12:45

scaled only the pullups with the blue band

Back Squats
5-5-5-5-5

90lb-95lb-110lb-115lb PR-120lb (1 time) PR

"Jason"
5 Muscle Ups
100 Squats
10 Muscle Ups
75 Squats
15 Muscle Ups
50 Squats
20 Muscle Ups
25 Squats

13:53 (jumping muscle ups)

Followed with 'Clean' skill work.

Fight Gone Bad

Totally scaled scored 244


Will compare to 9/26/09 when I get the score...

5 Rounds
25 Inverted Burpees
25 Pullups
25 Burpees


Did 4 Rounds @ 27:53

Power Cleans

Power Cleans
1-1-1-1-1-1-1

75lb-85lb-90lb-95lb X-95lb X-95lb X-95lb X

Tried an 8th time 95LB *PR

Lynn

5 Rounds of:

Max reps Bench Press
Max Reps Pullups
(Rest 2 mins between rounds)

Did this at 85LB and used the blue skinny band for the pullups
4/20-4/20-4/20-3/17-3/20