03-Sep

Friday, September 3, 2010 By Neil Hanson Leave a Comment

Ryan

5 Rounds For Time:

7 Muscle-Ups (or 21 pullup / 21 Dips)
21 Burpees

In Memory of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Filed Under: Named WoD, WoD Tagged With: Burpee, Muscle-ups, Ryan

02-Sept

Thursday, September 2, 2010 By Neil Hanson Leave a Comment

For Time:

21 / 15 / 9

OH Squat
Handstand Pushup
Sumo Deadlift High Pull

Filed Under: WoD Tagged With: Handstand Pushups, Overhead Squat, Sumo Deadlift High Pull

01-Sept

Wednesday, September 1, 2010 By Neil Hanson Leave a Comment

Nicole

AMRAP (As Many Rounds as Possible) in 20 Minutes:

Run 400m
Max Rep Pull-ups

Score total number of pull-ups and rounds completed.

Start with a 400m run, then perform max rep pull-ups until you no longer can stay on the bar, or you can’t get your chin over the bar. Then go for a run - that’s your rest.

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Filed Under: Named WoD, WoD Tagged With: Nicole, Pull-Ups, Run

31-Aug

Tuesday, August 31, 2010 By Neil Hanson Leave a Comment

10 Burpee 20 Strength Bag Clean and Press (start lying on your back) 30 Kettlebell Swing 40 Squat 30 Wall Ball 20 Strength Bag SDLHP 10 Burpee

Filed Under: WoD Tagged With: Burpee, Clean and Press, Kettlebell Swing, Squats, Sumo Deadlift High Pull, Wall Ball

30-Aug

Monday, August 30, 2010 By Neil Hanson Leave a Comment

Fran

21 / 15 / 9

Thruster
Pull-Up

The leg press isn’t the most functional of exercises. But before machines this is how this exercise was performed. Just balancing that 136kg on one leg is impressive. Deadlift along with Overhead Squat, Front Squat and Back Squat are all more functional forms of the Leg Press, that we do here at CFHB.