Birthday WOD...

Well...this is a birthday WOD that is celebrated from a distance...

CFNE owner Heather B had a birthday...so this little gem popped up!

HEATHERS 40!
Team of 2:
AMRAP in 25:
9 Rope Climbs (subbed 40 Pull Ups) + 40 Clean & Jerks
30 HSPU + 40 Snatches
76 D/U + 40 OHS

Wts increase w/ Rnds:
1 = 95/65
2 = 115/80
3 = 135/95
4 = 155/105

Skill Conditioning (for Time)
150 D/U ~ 60s Rest
100 D/U ~ 30s Rest
50 D/U

Jones & tb ~ 2 Rnds*
tb ~ 5:06 for D/U (1:53~50-50-20-20-10 / 1:16~50-10-20-20 / 0:27~50)

*Funny ending to get 2 rnds...could have started rnd #3, but pushed really hard to finish Rnd #2 in 24 minutes...(I forgot it was a 25 min AMRAP) for whatever reason, when we began OHS on 2nd rnd I thought we had to finish before the 24 min mark and knew it would be close... I did 5, Jones got 5, I pushed was at 20 reps and told jones to pick it up and get 5 together to finish the round we did last 5 together in the last 10 seconds before the beep at 24 minutes... then there was no beep...
Jones just laughed at me...she remembered but was just doing what I told her!

Workout Wednesday

Easy Warm-Up

Squat Clean
3 x 60%
3 x 70%
3 x 75%
2 x 2 80%

Front Squat
3 x 78%
1 x 83%
3 x 78%
1 x 85%
3 x 78%
1 x 89%

Conditioning For Time:
1500m Row
100 D/U
50 Wall Ball
100 D/U
1500m Row

Stan ~ 19:40 (200 singles)
Jones ~ FS ~ 65# & 95-135-155 / 23:57
Halbs ~ SC ~ 135-155-165-185 / 22:05 (100singles & 2:18 break to catch breath b4 last row...)
tb ~ 155-180-190-205 / 215 & 230-240-245 / 20:33 (5:44 & 5:49 Rows, 5x10 WB 30#, 20#, 30#, 20#, 30#)

Powder Keg (CFNE)

Quick warm-up and get going...

Powder Keg (sort of...)
With a continuous running clock:
@ 0:00 begin with AMRAP in 5min:
600m Run + 1 Rnd Cindy (5 Pull Ups + 10 HR Push Ups + 15 Air Squats)
Max Reps Power Cleans w/ remaining time (155/105)

5 Min REST ~

@ 10:00 Mark begin AMRAP in 5 Min:
400m Run + 2 Rnds Cindy
Max Reps of Power Cleans w/ remaining time (185/135)

5 Min REST ~

@ 20:00 Mark begin AMRAP in 5 Min:
200m Run + 3 Rnds Cindy
Max Reps Power Cleans w/ remaining time (225#/155#)

Stamina Conditioning
EMOM x 12 min:
odd ~ 10 C2B Pull Ups
even ~ 15 Wall Balls (20/14)

Halbur ~ 22 (105) / 5 (135) / 4 (155)
tb ~ 14 / 7 / 2 / EMOM completed!
10 & 15 were UB each round w/ 30# on 1, 3, 5 & 6, 20# on 2 & 4... that was just enough to maintain the 15 WB w/o breaking it up and still being able to catch my breath... WOW was the 30# tougher on this...

Defend me, O God, and plead my cause against a godless nation. 
From deceitful & cunning men rescue me, O God.

Mostly Monday

Warm-Up ~ Burpees & Burgener WU

SNATCH
1 x 2 @ 60% (10s pause at bottom)
1 x 2 @70% (7s pause at bottom)
3 x 3 @ 75% (3s pause at bottom)

BACK SQUAT
5 @ 78%
1 @ 83%
5 @ 78%
1 @ 86%
5 @ 78%
1 @ 89%

Conditioning 
For Time:
42 Cal Row
21 Squat Snatches (95/65
30 Cal Row
15 SS
18 Cal Row
9 SS

Gym Skill/Cond
3 x 100 D/U

Halbur ~ 95-105-135 / 185 - 215-235-275 / 12:05
tb ~ 135-155-165 / 285 - 310-330-340 / 12:30 / 6:08
1:19=60-20-20
1:28=30-30-25-15
1:21=5x20

To enlighten the world, Father, you sent us Your Word as the sun of truth and justice shining upon mankind.

GAME-day

Warm-Up ~ 30 Burpees

AMRAP in 18min:
30 Thrusters (95/65)
30 Box Jump Overs (24/20)
30 Cal Row
30 TTB

For Time:
300 D/U

Halbur ~ 2 Rnds (75#)
Jones ~ 2 Rnds + 10 Thrusters (45#)
Stan ~ 2 Rnds (75#)
tb ~ 2 Rnds in 19:16 (flipped the TTB & Cal Row)... was at 1 + 30-30-30-8 Cal Row / 5:26
(60-60-30-30-20-20-20-30-30)

Turn to me and be safe, all you ends of the earth, for I am God; there is no other!

Jump Around...

Warm-Up ~ 10 Burpees + 10 Burpee Pull Ups

JUMP CITY (CFNE)
For Time:
800m Run
80 D/U
21 Hang Power Cleans (135#/95#)
Then... 2 Rnds:
400m Run
40 D/U
15 Hang Power Cleans (135#/95#)
Then... 3 Rnds:
200m Run
20 D/U
9 Hang Power Cleans (135#/95#)

Strength
Clean & Jerk
1 x 3 @ 60%
1 x 3 @70%
3 x 3 @ 75%
all drop-down

STAN ~ (@95# HPC)... 19:47... ran like a deer!
tb ~ 24:15 / 155-180-195-195-195

Took me 8:00 to complete the first...17:00 for 2 rnds then the finish

5 Minute Tuesday

Warm-Up was the 1st Round...

Frank the Tank
With a continuously running clock...
@ the 0:00 mark...
AMRAP in 5 min:
50 Wall Ball buy-in...then...
12 Deadlift (185/135#)
12 Bar-Over Burpee

@ the 10:00 mark...
AMRAP in 5 min:
35 Wall Ball buy-in...then...
9 DL (225#/155#)
9 B-O Burpee

@ the 20:00 mark...
AMRAP in 5 min...then...
6 DL (275#/185#)
6 B-O Burpee

Halbur (95#/135#/155#) ~ 1 Rnd + 10 WB / 2 Rnd + 5 DL / 3 Rnds
tb ~ (30# WB) ~ 1 rnd + 2 DL / 2 rnd + 1 DL / 3 rnds
10-10-10-5-5-5 = 50~3:15 / 10-10-8-7=35~2:15 / 10-10=20~1:15

Stan ~ (95/135/155) ~ 1 Rnds + 8 DL / 2 Rnds + 4 DL / 4 Rnds! WOW!!!

A king is not saved by his army, nor a warrior preserved by his strength.
A vain hope for safety is the horse; despite its power it cannot save.

Another Monday...

Mondays have been HARD WORK... Strength & Technique work... BUT HARD WORK...

It has been very good...Last week HERE (for comparison)

Warm-Up ~ 1-7, Group Burpees (IGYG Format)...
Quick technical work on C&J...

Clean & Jerk
5 x 3 Squat Clean & Jerk (@80%), no TnG

SQUAT
OHS
1 x 10

Front Squat
5 x 5 (@80%)

Strength Conditioning
5 Rnds NOT for Time (for Total Reps):
Max Reps Bench Press (bdwt, if possible)
Max Reps UB C2B Pull Ups (scale as necessary)
3 Min Rest b/t Rnds, no rest b/t exercises...

STAN ~ just SC ~ 11-12 / 9-10 / 8-8 / 8-7 / 7-8 ~ 43-45 totals (@135#)
Jones ~ worked to 75# / XX / 105# / 6-12 / 6-10 / 7-8 19-30 totals (@95#)
Cort ~ 135-145-155 / XX / 135# / 8-6/8-6/8-6/8-6/8-6 ~ 40-30 totals (@135#)
Val ~ worked to 135# / 105 /
tb ~ 205# / 195# / 205# (no belt) / 17-20/10-14/7-12/7-10/7-12 ~ 48-68 totals (@190#)

May everything we do begin with Your inspiration and continue with Your saving help.
Let our work always find its origin in You and through You reach completion.

Friday AXE

Warm-Up ~ Load JV Film and do Leg Blaster between steps...

Front Squat
8 x 3 @85%, across

The Axe
AMRAP in 12min:
15 Cal Row
12 Burpee BJ (24/20)
9 Clean & Jerk (135/95)

Jones ~ 105# / 3rnds + 10cal row (55# C&J)
Stan ~ XX / 3rnds + 6 C&J (55# C&J)...ONLY 3 reps away from 4!!!
tb ~ 225# / 3rnds + 8cal row

How far you get?

Nice little EMOM warm up then an AMRAP that is near impossible to finish, if you are a mere mortal like us...

Oz went thru yesterdays WOD...

EMOM x 10
odd = 2 OHS (10s Pause @ bottom) 95/65 (scale as needed)
even = 10 TTB (or other ab work of choice)

Double Take (CFNE)
AMRAP in 15min:
55 Power Snatches (95#/65#)
55 Pull Ups
55 Cal Bike
55 HSPU

STRENGTH Work

SNATCH
3 x 2 Hanging Snatch Pull + Hang Squat Snatch @ 65%
3 x 2 Hanging Snatch Pull + Hang Squat Snatch @ 70%

PULL WORK
3 x 2 Snatch Pull (100% max Snatch)
3 x 2 Snatch Pull (110% max Snatch)

Jones ~ 45# & Leg Lifts / 17 Cal on Bike (45# Pwr Snatch) / no strength work
Halbur ~ 75# / 50 Cal on Bike (55# Pwr Snatch) / no strength work
tb ~ Rx / 6 HSPU (5-9:15-14:30) / 145#-155# / 225#-245#

In the cross we are victorious, through the cross we shall reign, by the cross all evil is destroyed.

50# D-ball

Warm-Up w/ partner (IGYG)
5 x 5 D-Ball Shoulders (50#)
5 x 5 D-Ball Ball Slams (50#)

CompTrain variation of Chase the Rabbit (CFNE)
With a Running Clock:
@ 0:00 begin w/ 750m Row...then
AMRAP of:
9 Hang Squat Cleans (95#/65#)
25 D/U (singles if you do not have D/U)
finished at the 5:00 mark!

@ 10:00 begin w/ 500m Row...then
AMRAP of:
9 Hang Squat Cleans (135#/95#)
25 D/U (singles if you do not have D/U)
finished at the 15:00 mark!

@ 20:00 begin w/ 250m Row...then
AMRAP of:
9 Hang Squat Cleans (185#/135#)
25 D/U (singles if you do not have D/U)
finished at the 25:00 mark!

Halbur ~ 75#/95#/135# ~ 1 rnd +10 singles / 2 rnds / 2 rnds
tb ~ 2 rnds / 2 rnds + 1 HSC / 1 rnd + 6 HSC

New Week...

Time to get after another week of Training!

Squat Clean & Jerk
5 x 3

OHS
1 x 10

Front Squat 
5 x 3 (@80%)

Strength Conditioning
5 Rnds NOT for Time (for REPS):
Max Reps of UB Bwt Bench Press
Max Reps Pull Ups (C2B, if possible)
3 Min Rest b/t Rnds

Jones ~ 55# / 55# / 65# / BP @ 95# ~ 6-12 / 11-13 / 10-10 / 10-11 / 12-9 (49-55 Total)
Halbur ~ climbed to 155 / 95# / 135# / BP @ 135# ~ ???
Val ~ climbed to 135# / 75# / 95# / 12-6 / 7-5 / 8-6 (27-17 Total) 65# Rnd 1 / 75# on Rnd 2/3
tb ~ 185-195-195-205-205 / 185# / 205# / BP@190# ~ 16-15 / 9-14 / 7-10 / 7-12 / 6-10 (45-61 Total)

Post-Game

After the loss... w/ 17 seconds to go... Hortonville went for 2 and got it...
35-36 LOSS! Sucked...

Warm-Up ~ Burpees

Front Squat
7 x 3 @ 80% across

Clean
5 x 3 (@75%) across (no TnG)

For Time:
21-15-9
OHS (115#/80#)
HSPU
500m Row

Jones ~ mod HSPU ~ 13:??
Stan ~ mod HSPU ~ 12:??
tb ~ 245# (belt) / 225# / 14:??

OPEN Test

Warm-Up ~ quick...

Snatch
5 x 3 @ 75% (no TnG, pause 5sec in squat)

Open Test
AMRAP in 20min:
50 Wall Ball
50 D/U (100singles)
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans (145/105)
20 Jerks (145/105)
10 Snatches (145/105)
10 Ring MU (10 Pull Ups/10 Dips)

Jones ~ 65# / 3 Pull Ups
Halbur ~ 105# / finished in 19:58!
Val ~ XX / 19:34 (20TTB/20leg lifts / Clean 65#/Jerk45#)
Stan ~ xx / Was going strong!
tb ~ 165# / 1 Jerk... not the best, but after Mon, Tue...I'll take it (30# WB)

We had FB and VB guys and girls in this AM getting better. It was great to see everyone up early working hard. Great motivation... These kids truly want to get better and work at it as a team. Raiders getting better everyday!

Rowin' like a Madman...

Warm-Up ~ 
1-7 (each rack) of Burpee Pull Ups

Base Drop (w/ Rower)
With a continous running clock:
0:00 Begin AMRAP in 5min:
21 Cal Row
21 Deadlift (95/65)

@ the 10:00 Mark begin AMRAP in 5min:
15 Cal Row
15 Front Squats (95/65)

@ the 20:00 Mark begin AMRAP in 5min:
9 Cal Row
9 Thrusters (95/65)

Oz ~ 2 + 21cal / 2 + 15cal / 3 + 2cal
Halbur ~ 2 + 11cal / 2 + 5cal / 3 + 7cal
tb ~ 2 + 15cal / 2 + 7cal / 3 + 9cal

Jones doing this 2nd Hour...

LABOR day

Truly was labor-some...

Warm-Up ~ 250m Row w/ friends...rest while others row...
We rotated on rowers and alternated b/t all of us...5-8 rnds of this (12 min worth)

Clean & Jerks
5 x 3 (@75% ... NOT TnG)

SQUAT
3 RM OHS

5 x 5 Front Squat (@75%, across)

Strength Conditioning
5 Rnds NOT for Time (for REPS)
Max # of Push Press (Bdwt recommended)
Max # TTB
REST 3 minutes b/t Rnds

Oz ~ Climbed to 155# / 155# / ?? /
Val ~ Climbed to 105# / 105# / ?? / took Emmet home...
Britt ~ 155# / 115# / 135# / did it but I do not have reps
Halbur ~ Climbed to 155# / 115# / did it but did not see reps
tb ~ 205# / 235# / 205# / 5+32 / 5+28 / 5+21 / 5+21 / 4+21 (24 PP @ 190 / 123 TTB)

WOW!

Day #2...

2nd Day of school and we begin with a WOD!!!

1st Day was official REST DAY... so all we had was school...

Now, time to get back after it!

5 Rnds ~
10 C2B
10 Power Clean
10 Front Squat
10 Push Jerks
* 135#/95# ~ Scale as needed

Jones (@65#, then to 55#) ~ 19:51
Stan (85#) ~ 19:50
tb ~ 21:02 (Rnds were ~ 3:00-4:00-4:27-5:09-4:26)

That sucker was tough...ALL the Cleans were drop-down's...then I rested at least 30sec so I could get 9 FS in a row...#10, then Push Jerks, I think I did 5-7 PJ's, then had to drop & catch breath again...

DVB

Little (not really) HERO WOD

Warm-Up & then ONE round of this...

30 DL
20 Front Squat
10 Power Cleans
185#/135# (scale as needed)

DVB
For Time:
1 Mile Run w/ Med Ball
then, 8 Rnds ~ 10 Wall Balls + 5 C2B
800m Run w/ Med Ball
then, 4 Rnds ~ 10 Wall Balls + 5 C2B
400m Run w/ Med Ball
then, 2 Rnds ~ 10 Wall Ball + 5 C2B

Oz ~ 24:13 (no ball run, did 4-2-1 for rnds)
Stan ~ 34:36
Jones ~ 4:45 / 32:47 (no ball run, did 4-2-1 for rnds)
Cort H ~ 6:03(95#) / 30min = 800m + 2 rnds (no ball run)
Wendt ~ 6:37 / 34:22
tb ~ 6:59 / 39:25

tb's breakdown
12:22 mile ~ 21:46 8rnds (9:24)
30:00 800m (8:14) ~ 34:15 4 rnds (4:15)
37:55 400m (3:40) ~ 39:25 2 rnds (1:30)