Buy In: 
WU with Handstands etc
WOD1: Push Press 1RM
135 x 8-10   155 x 5   175 x 3   175 x 3   175 x 3   190 x 1
WOD2: Run 1600m / 1 Mile
WOD3: 3 Rounds
Bungees 2 min / 1 min / 30 seconds
Overhead Press 155lb x 3 Reps
Cash Out:  
Abmat

SUNDAY WORKOUT

SUNDAY
Buy In:
5 min treadmill jog
WU exercises that WOD asks for


WOD 1:
"Weighted Tabata"8 Rounds of :20 seconds of work, :10 rest
1.  Weighted Pull ups (30, 20)
2.  Plate Squats (45, 35)
3.  Dips (30, 20)
4.  Body Weight Squats
***8 rounds of each exercise "tabata" style, then proceed to next exercise etc.
Pull ups and Dips are done with a dumbbell between the legs.
Plate Squats, the weight is held across your chest.
Score = Lowest reps for each of the 4 movements.

WOD2:
Bench Press
135 x 10R x 4 sets


Roxanne
Assisted PU Machine
Plate Squats (25lb)
Assisted Dips + Dip Holds
Body Weight Squats

SATURDAY WORKOUT

Buy In: 
5 Min Jog on Treadmill
Good Mornings

WOD1:
"Diane"21-15-9 reps for time of:
Deadlift (225lb)
Handstand Push ups
Time:12:14


WOD2: Row
1 Min On - 1 Min Off - 1 Min On - 1 Min Off - 1 Min On


Cash Out: 
Core


ROXANNE
Time: 10:45
Using 135lb DL

"Helen"
3 Rounds for Time
400m Run (treadmill)
21 Swings (used 45lb DB)
12 Pullups
Time: 11:59


Roxanne
used 25db for Swings
used assisted pullup machine for PU's
Time: 14:03

"Colin"6 Rounds for time of:
400 meter Sandbag Run (50) *Sub'd with 250-300 meter treadmill , with 45lb plate 
12 Push Press (115)
12 Box Jumps, 24" *Sub'd with bench height. So approx 20" or so
12 Sumo Deadlift High Pulls (95)
Time: 40:03
***45lb plate on treadmill was horendous, very difficult to carry this, wasnt able to run per say, more a fast walk. Was at 4-4.5 speed on treadmill for .15.


Cash Out:
Double-Unders (5-10 min of practice)


Roxanne: 
"Colin"
Used 25lb plate on treadmill
60 lbs for Push Pres
50 lbs for SDHP
Time:  Just under 40 Minutes

Buy In:   
5-10 Treadmill

WOD: Squats
(Light because of lower Back from yesterdays WOD)
135 x 10   185 x 7   205 x 5   215 x 3

WOD2:  Bungees
3 Rounds
2 Minute Rounds w/ 30 second between Rounds
Sprint / Bear Crawls / Sprint

Cash Out:  
DB Bicep Curls Pyramid up to 50lb DB
Core Twists
Side Raises
Sit Ups

"Gasoline"7 Rounds for time of:
5 Handstand Push ups
10 Deadlifts (185 lb)
10 C2B Pull ups
25 JR


Time : 19:51


WOD2:   Weighted Dips
w/ DB - sets of 8-10. . . 35lb - 45lb - ending with 65lb db x 5 Reps


Cash Out:  DB weighted Leg Raises

Buy In: 
Hand Stand Warm Ups
Jump Rope

WOD: AMRAP 20
Pullups x 7
Jump Rope x 50
HandStands - 30 second Hold (accumulate 30 seconds if not constant hold) "NO WALL"
Hang Leg Raises (knees Tucked) x 20

Total Rounds = 6 Rounds

Cash Out:  
OverHead Squat with stick (few lbs)    5 Sets of 5-10 Reps

Tuesday, November 17th

Buy In: 5 minute Jog on Treadmill

WOD: Sprint Strides
15 Minutes
1 Min on, 1 Min off  - 12 Incline on Treadmill, 7 Speed

WOD: HSPU
5 Sets til Failure - 1-2 Minute Rest in between

Cash Out:   Core
Swiss Ball - Leg Tucks

"American Beauty" AMRAP 12 of:
5 Deadlifts (225lb)
400 meter Run


Rounds = 5 total. Finished 5th as 12th minute approached. 

CFNE WOD
"Beast of the East WOD #4"1 Round for time of:
700 meter Hill Run  (11inc on TM)
30 Pull ups
200 meter Run
60 Box Jumps (24')
200 meter Run
30 Pull ups
700 meter Hill Run (11 inc on TM)


23:04

CFNE WOD
Clean Complex
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

Start at 50% of your 1RM Clean, and work up from there.

The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor.  After the clean from the floor do a push press.  Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk.  This equals 1 set.  Rest as needed and complete 5 more sets, climbing up in weight every set.


Buy In: 
Snatch Pull Warmup
Run through WOD with lighter weight


WOD:
^above
2 sets at 135lb 
3 sets at 155lb


Cash Out: 
Hand Stands

Buy In:   Walk around, stretch, some pull ups to warm up

WOD: Weighted Pullups w/ DB

30lb x 5   35 x 5   40 x 4-5Reps x 4-5 Sets
 Finish with close grip semi sup pullups, 3 sets of 5-6 Reps

Cash Out: 
Super Set
DB Curls with Dips

Core

Skill Work at Bud's:
Power Snatch's
Hang Snatch
Hang Power Clean
Clean
Snatch Catch
Overhead Squats
Split Jerks




"Satan's Whiskers" - CFNE WOD
3 Rounds for time of:
10 C2B Pull ups
10 Front Squats (135lb) lowered a bit from CFNE
10 Burpees
Time: 9:24
(was exhausted from yesterdays WOD + all the skill work at Bud's. Front squats killed me here)

Buy In:  

5 Min Jog

 Warm up for "DT". Do these Movements with lighter weight. 

WOD1:  "DT"  AMRAP -12 Min

12-9-6

155lb

Deadlifts - Hang Power Clean - Push Jerk

Total Rounds: 2 Rounds + 21 Reps

(this was CFNE's 1st WOD in Beast of the East. I had no chalk, this killed me, cause couldnt grip the bar. Will re-do this with chalk, should get 3.5-4 Rounds as I stand. Need to increase strength for the OHP portion)

WOD2:   Overhead Press

45 x 10   95 x 8   115 x 5   125 x 3

(Strict. Just to exhaust shoulders after "DT")

Cashout: 

Leg Raises with 15lb DB x 5 Sets of 10

ROXANNE:

"DT" with 65lbs

Total Rounds =  3 Rounds + 12 Reps

STARTING FRESH - BACK ON TRACK WITH WO'S

Monday 11/1/2010

Buy In:

3 Rounds of Cindy

Good Mornings - up to 95lb x 8-10 on last set

WOD: Back Squats

5-5--3-2-2-1

185 x 5 195 x 5 205 x 3 215 x 2 225 x 2 225 x 1

WOD2: HSPU's

3-5 Sets of MR

Cool Down:

Swiss Ball Rollouts

Plate Side Bends

***Start at Nashua WL Club on Wed for O-Lifts.