Strength:

Power Clean 3-3-3 (80/85/90%) Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

"Grace"

30 reps for time,  power clean and overhead anyhow. (135/95)

*scale weight up or down as needed or wanted

Compare to Friday May 14, 2010

Finisher:

3 x 15, leg lifts or toes-to-bar

Post loads and time for benchmark workout to comments.

Hey guys,

CFE WOD, (no class though, do this on your own):

400m Repeats
800m warm-up and cool down
Running Drills 10 min.
CFE WOD: 4x100m strides (no time)  then 6 x 400m, Rest 2 min between intervals.  Goals is to keep repeats with in 3 sec's of each other.

Strength:

Single arm barbell press, 5 x 5

WOD:

5 rounds for time of...
20 Air Squats
15 SDHP
5 Ring Dips
*Thanx to Jeremy Thompson for this workout

Post loads and time for triplet to comments.

Good luck to Brice who will be playing rugby for the Air Force in Australia the next 3 weeks.  Play well mate!

Schedule for Monday July 5:  9, 11, 4:30, 5:30, 6:30 (no 6am class)

CFE:  No class this next week (Kevin is out of town).  We will post the WODs for those who would like to do them on their own.  CFE class will resume on Tuesday July13.

Strength:

Bent Over Row 3-3-3 (80/85/90%) Rep max 3rd set

Rest 1-2 minutes between sets

WOD:

15-12-9-6-3 reps...

Pull-ups

Push-ups

Perform 50 double unders at the end of each round

Post loads and times to comments.

June's On Ramp class, our biggest yet with 13 new members (missing is Ebony, Kari, and Sarah Jane)

From left to right:  Ryan, Wes, Anthony, Amanda, Dustin, Camille, Karen, Yolanda, Colleen, and Angela)

No CFE today

CFOKC O-lift, 9am:

Snatch high pull + Snatch:  (50%, 55%) x 2

Snatch:  65%x1, 70%x1x2, 75%x1x5

C&J:  65%x1, 70%x1x2, 75%x1x5

Split Jerk:  80% x 1 x 5

3 rounds of
10 Ab wheels
10 split jumps
10 clapping push-ups

Schedule for Monday July 5:  9, 11, 4:30, 5:30, 6:30 (no 6am class)

CFE:  No class this next week (Kevin is out of town).  We will post the WODs for those who would like to do them on their own.  CFE class will resume on Tuesday July13.

Big Truck Taco, "Saving the world, one taco at a time."

Strength:

Push Press 3-3-3 (80/85/90%)  Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

"Nancy"

5 rounds for time of...

Run 400 meters

15 Overhead squat (95/65)

*scale to 200 meters and/or empty barbell as needed or wanted

Compare to Monday November 30, 2009

Post loads and time for benchmark workout to comments.

David and I would like to invite everyone to our house on Sunday for a swim party! We'll start at about 2:00pm and go to whenever. Bring your own drinks, towels and lawn chairs. We are planning to have "build your own kebabs"--we'll supply the beef, chicken, shrimp, etc. for that. Bring some kind of side dish or dessert if you would like. Call, text or e-mail me that you are coming...823-9526, This e-mail address is being protected from spambots. You need JavaScript enabled to view it ...I'll send you directions.
Hope to see you there!

-Laura

CFE, 6am:

Death by 10m

800m warm-up and cool down
Metronome & Running Drills
CFE WOD:  6 x 100m (Not Timed).  Death by 10m:  2 cones will be 10m apart.  On the minute you will have to complete an additional 10m trip across the cones until you can no longer continue with the required number within that minute.  Good Luck and have some fun!

Strength:

Rope Ascent, 5 trips

If you're climbing without feet, try to grab as much rope as possible on the way up and the way down

WOD:

Rounds in 10 minutes...

5 Ring pull-ups or rows

15 Abmat sit-ups

30 Mountain climbers (count each leg)

Post rounds to comments.

David and I would like to invite everyone to our house on Sunday for a swim party! We'll start at about 2:00pm and go to whenever. Bring your own drinks, towels and lawn chairs. We are planning to have "build your own kebabs"--we'll supply the beef, chicken, shrimp, etc. for that. Bring some kind of side dish or dessert if you would like. Call, text or e-mail me that you are coming...823-9526, This e-mail address is being protected from spambots. You need JavaScript enabled to view it ...I'll send you directions.
Hope to see you there!

-Laura

Strength:

Front Squat 3-3-3 (80/85/90%)  Rep max 3rd set

Rest 2-3 minutes between sets

WOD:

For time...

30 Steps Walking Lunge
30 Sit-ups
30 SDHP with empty barbell
30 Push Press with empty barbell
30 Wall Ball Shots
30 Knees to Elbows
30 Jumping Pull-ups
30 Push-ups
30 Double Unders
30 Burpees

*scale up to 50s or down to 20s as needed or wanted

Post times and loads to comments.

CFE, 6am:

Double that Repeat Please
800m warm-up and cool down
Running Technique Drills 10 min.
CFE WOD: Begin with 4 x 100m strides (Not Timed) then 2 x 200m 1 min rest, 2 x 400m 2 min rest, 2 x 800m 3 min rest. Run all repeats at your best one mile / 1600m pace.

Strength:

Lumberjack Press 5-5-5-5-5

WOD:

30 DB Man Makers for time

Step it up to 50 reps if you're brave enough, or down to 20 reps if you just wanna cruise...

Man Maker (our version):  Start with DBs at sides and go down into burpee top of push-up position.  Perform a strict push-up followed by a renegade row for each arm.  Next, kick both feet up to the DBs and perform a DB clean (full) and jerk.

Finisher:  3 rope ascents

Post times and loads to comments.

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Disclaimer:  Ripping your hands during a workout is not encouraged here at CFOKC, in fact, it is discouraged.  But some of these freakin' yayhoos just can't control themselves.  "These boys get that syrup in them and they get all antsy in there pantsy." (If you can name the movie this is quoted from, take 10 seconds off you're time today)