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Here are posterous posts filed under cfsb...

Arbel says...
Dec 03, 2009

Modified is Okay?

CFSB WOD 12.3.2009
Max Deadhang Pull-ups
CFSB Baseline WOD – Celebrate our first On-Ramp graduation tonight
3 Rounds of:
300M Run
15-12-9
Squats
Ring Rows
Push Ups
300M Run
After each round you will have a 3 minute mandatory rest.

Max Deadhang Pull-ups: 8 / 6 / 4
WOD/met-con: 12:01

We had to modify the met-con due to time constraints. I got there late and Slaughter had to head out no later than 7a. So we did 1 round of 300M Run followed by 21-15-9 and finished with another 300M Run.

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Arbel says...
Dec 02, 2009

150 KB Swings is Easy

CFSB WOD 12.2.2009
Front Squat 4-4-4-4
150 KB Swings for time. Every time the KB stops moving, 20 burpees 20 Double Unders

Front Squat: 185# x 4 / 205# x 2,F / 205# x 4 / 205# x 3,F
WOD/met-con: 11:50 (1 pd) Set of 90, burpees + du's, Set of 60.

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Arbel says...
Dec 01, 2009

Bench Press & AMRAP

CFSB WOD 12.1.2009
Bench Press 3-3-3-3
AMRAP 15
10 Push Ups
10 Medball Cleans
10 V-ups

Bench Press: 155# x 3 / 165# x 3 / 165# x 2,F / 155# x 3
WOD/met-con: 8 Rounds +5 Med Ball (20# Med Ball)

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Arbel says...
Nov 30, 2009

Elizabeth

CFSB WOD – 11.30.09
Clean & Jerk 5-5-5
Elizabeth
21-15-9
Cleans 135/85
Ring Dips

Clean & Jerk: 95# x 5 / 115# x 5 / 115# x 5
WOD/met-con: 9:26 (95#)

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Arbel says...
Nov 27, 2009

Black Friday

CFSB WOD - 11.27.09

50 Double Unders (x4 Singles)
100 Squats
90 Sit-ups
80 Push-ups
70 Pull-ups
60 Ball Slams
50 Box Jumps
40 Kettlebell Swings
30 Burpees
20 Power Cleans
10 Thrusters
50 Double Unders

Time: 44:54 - 20# Ball, 20" Box, 1.5 Pd KB, 95# Power Cleans, 95# Thrusters, Singles subbed for DUs

That was hard! I'm super slow and not liking it one bit that I'm last or close to it every time.

       
Click here to download:
Black_Friday.zip (1539 KB)

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Arbel says...
Nov 26, 2009

Thanksgiving Gone Bad

CFSB WOD – 11.26.09
Thanksgiving Gone Bad
25 Wall Ball (20/16)
25 Sumo Deadlift High Pull (75/45)
25 Box Jumps 20″
25 Push Press (74/45)
25 Ring Rows
Rest 1 minute in between rounds. Total time at the end of round 3 is your score.

WOD/met-con: 26:38 with 75# SDHP, Push Press + 24" Box Jumps

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Arbel says...
Nov 25, 2009

Back Squat

CFSB WOD – 11.25.09
Back Squat 3-3-2-2-1-1-1
10 Backsquats
30 KTE
8 Backsquats
24 KTE
6 Backsquat
18 KTE
4 Backsquat
12 KTE
2 Backsquat
6 KTE

Back Squat: 245# x 3 / 255# x 3 / 265# x 1, F / 275# x F / 265# x 1 / 275# x 1 (PR)
WOD/met-con: 10:58 with 135# Back Squats

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Arbel says...
Nov 24, 2009

Nate

CFSB WOD - 11.24.09
3x Max Ring L-Holds
Nate: AMRAP 20
2 Muscle-Ups (sub 6 pull-up & 6 ring dip)
4 Hand Stand Push-Up (sub box HSPU or Press)
8 KB Swings (2 pood)

L-Holds: 41, 28, 33
WOD/Nate: 11 Rounds

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Arbel says...
Nov 19, 2009

Split Jerk

I played some ball at the park with Glenn and Sohrab. Always a decent workout.

CFSB WOD – 11.19.09
Split Jerk 3-3-3-3
AMRAP 15
4 Handstand Push-Ups
6 KB Snatch
8 Body Rows

Split Jerk: 95# x 3 / 95# x 3 / 115# x 3 / 115# x 3
WOD/met-con: 9 rounds + 1 HSP. KB Snatch with 1 pd.

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Arbel says...
Nov 18, 2009

115?

CFSB WOD – 11.18.09
Overhead Squat 4-4-4-4-4
AMRAP (as many reps as possible)
1 min Kettlebell Swings
1 min Burpees
1 min pull-ups
1 min dumbbel cleans or bar cleans
45 Sec Kettlebell Swings
45 Sec Burpees
45 Sec pull-ups
45 Sec dumbbel cleans or bar cleans
30 Sec Kettlebell Swings
30 Sec Burpees
30 Sec pull-ups
30 Sec dumbbel cleans or bar cleans
15 Sec Kettlebell Swings
15 Sec Burpees
15 Sec pull-ups
15 Sec dumbbel cleans or bar cleans
Coaches: The clock does not stop between rounds. Count cumulative reps and encourage athletes to take as little rest as possible.

OHS: 135# x 5 / 135# x 4,F / 145# x 5 / 155# x 5 (thought it was 5-5-5-5)
WOD/met-con: 115 reps in 10 min. of work (estimated 119, but deducted a few for poor counting - I was counting each exercise and added at the end).

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