October 1, 2013 Tuesday

--STRONGER--

10 min to find a 5RH Hang Squat Clean

*stick to the time limit...perfect technique

--BETTER--

Part I:

7 min EMOTM 

3 Strict Chest to Bar Pull-ups 

2 Burpees

Rest 3 min before starting next WOD 

Part II:

15 HSPU

30 Double Unders (unbroken) or 60 singles unbroken

15 Squat Cleans (165/105)

50 Sit-ups 

15 Squat Cleans (135/85)

30 Double Unders 

15 HSPU

*15 TIME CAP TO FINISH PART II

***DO ME A FAVOR, IF YOU ARE FOLLOWING THE WODS, PLEASE BE SURE TO POST YOUR TIMES AND LOADS TO COMMENTS.  THIS WILL HELP ME TO PROVIDE A BETTER PRODUCT

September 30, 2013 Monday

--STRONGER--
15 min to work up to a heavy set of 5 Hang Snatch

--BETTER--
8 min. AMRAP
8 Box Jumps (24"/20")
8 Toes to Bar
8 Hand release pushups
*post times to comments

*Remember after lowering the weight down to the top of the knee keep the turn around fast no pausing at the knee...find your hamstring tension scoop and finish

09.27.13 Friday

"Diddy Kong"

3 Rounds

1 Deadlift (365/225)

2 Squat Clean (205/135)

3 Muscle Ups

4 HSPU

*scale all movements as needed! This is meant to be a heavy a** WOD so scale and be smart

09.25.13 Wednesday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

3x3 Front Squats

*Pause 3sec. On the first rep in the bottom only

(All levels) (Heaviest possible)

--BETTER--

10 min. AMRAP

15 Snatch (75/45)

30 Double Unders 

(L1) - as prescribed

(L2/L3) - (65/35) 2 singles per double under rep

How low can you go?

09.24.13 Tuesday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

(L1)

5x1 Low Hang Clean (HNM)

(L2) and (L3)

5x1 Low Hang Power Clean+Front Squat (HNM)

--BETTER--

"Amanda"

9-7-5 

Muscle Ups 

Squat Snatch (135/85)

(L1) - as prescribed

(L2) - 3 pull-ups + 3 dips per muscle up rep (95/65)

(L3) - 3 banded pull-ups+ 3 box dips (65/45)

09.23.13 Monday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

(L1)

5x1 Low Hang Snatch (HNM)

(L2) and (L3)

5x1 Low Hang Power Snatch+OHS (HNM)

--BETTER--

10 min amrap

Buy in 800m Run

then..

5 C&J 

5 Burpee to 6" target above max reach

(L1) - 205/115

(L2) - 165/95

(L3) - 115/75

09.22.13 Sunday

REST DAY!

09.20.13 Friday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--BETTER--

"Heavy Grace"

30 Clean and Jerks 

(L1) - (185/125)

(L2) - (135/95)

(L3) - (95/65)

Coolest kid ever!

09.18.13 Wednesday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

3x5 Back Squat @75% 1RM

(All Levels)

--BETTER--

7 min Amrap 

7 Deadlifts

7 T2B

(L1) - (275/155) and Toes to bar

(L2) - (205/115) and Toes to bar

(L3) - (135/95) and V-ups

The Garage!

09.17.13 Tuesday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

(L1) 

5x2 High Hang Cleans (HNM)

(L2/L3)

5x1 High Hang Power Clean + 1 Front Squat (HNM)

--BETTER--

"Jump Man"

21-15-9

OHS 

C2B Pull-ups 

(L1) - 95/65 and C2B Pull-ups

(L2) - 75/55 and pull-ups 

(L3) - 55/35 and banded pull-ups 

09.16.13 Monday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

(L1)

5x2 High Hang Snatch 

(HNM)

(L2) & (L3)

5x1 High Hang Power Snatch+ 1 OHS

(HNM)

--BETTER--

75 Double unders 

75 Sit-ups

50 Double unders

50 Push-ups

25 Double unders

25 OTBox Burpees (24"/20")

(L2 and L3) - single under ratio 2:1 can scale box height if needed. Steps are allowed.

           Perfection!!!!

09.14.13 Saturday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--BETTER--

"DT"

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Jerks

(L1) 💢 (155/105)

(L2) 💢 (135/95)

(L3) 💢 (95/65)

Coach Meg

09.13.13 Friday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

(L1)

15 min to Establish 1RM 

Clean & Jerk

*with perfect technique 

(L2)-(L3)

Find Max in:

1 Power Clean+1 Front Squat+1 Jerk

*near perfect technique

--BETTER--

A) 3 x 15 BB OH Lunges 

Rest 30 sec.
B) 3 x 20 KB Snatch alt arms 

Rest 30 sec

C) 3 x 10 HSPU rest 30 sec

Rest 30 sec.

*do these as a circuit, stick to the rest times 

(L1) - 95/65 -- 53/35 -- HSPU

(L2) - 75/55 -- 35/20 -- Handstand Holds

(L3) - 45/35 -- choose# -- PikePush-ups 

09.11.13 Wednesday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--BETTER--

"Cody" Bday Extravaganza

9 Rounds

1 Squat Snatch 

1 Muscle Up

8 Front Rack Lunges (Alt each leg 4R/4L)

6 Handstand PushUp

CASHOUT: 800m Barbell Carry Every time barbell drops you do 27 bar facing burpees. **Begin cash out with 27 Bar Facing Burpees

(L1) - 165/100-Bar Muscle ups

(L2)-(L3) - Will be scaled accordingly

Coach Cody, Noah, and Olympic weightlifter Jon North

09.10.13 Tuesday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect

--STRONGER--

4x3 Clusters

(L1)

4x1 Power Clean+1 Thurster

(L2)-(L3)

--BETTER--

800m run 

Rest 1 min

30 KBS 

30 T2B

Rest 1 min

15 Bar Muscle up

30 Double unders

(L1)- 72#/bar muscle ups/ double unders

(L2)- 53#/pull-ups/double unders

(L3)- 35#/ banded pull-ups/singles 

Awesome picture!

09.09.13 Monday

•••KEY•••

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

--STRONGER--

(L1)

5 x 2 Snatch Pull + 2 Squat Snatch (HNM)

(L2)-(L3)

4 x 2  Power Snatch + 2 OHS

(HNM)

--BETTER--

3 Rounds:
Row 500m/ Run 400m
15 Burpees
10 Shoulder-to-Overhead

(L1)-135/95

(L2)- 95/65

(L3)- 65/45

Christian hitting a big clean! 270lb at Bend the Bar Hampton Roads event 1

09.07.13 Saturday

We are back at!  CF7C's live blog is gonna start posting wods again for anyone still interested.  My wods will feature a three tier system so anyone able can join in.  Take note: 

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

--BETTER--

"Fat Chief"

5 Rounds

(3 min amraps with 1 min rest)

3 Cleans 

6 Push-ups

9 Squats

(L1) - 185/115

(L2) - 135/95

(L3) - choose #

09.06.13 Friday

We are back at!  CF7C's live blog is gonna start posting wods again for anyone still interested.  My wods will feature a three tier system so anyone able can join in.  Take note: 

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

--STRONGER--

(ALL LEVELS)

15 min handstand practice

* practice handstand either stationary up against wall or moving

--BETTER--

15-12-9

OHS 

OTB Burpees

(L1) - (135/95)

(L2) - (95/65)

(L3) - (choose # work technique)

09.04.13 Wednesday

We are back at!  CF7C's live blog is gonna start posting wods again for anyone still interested.  My wods will feature a three tier system so anyone able can join in.  Take note: 

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

--STRONGER--

(ALL LEVELS)

5x5 HBBS @75% 1RM

--BETTER--

(L1)

"Wall Balls to Death"

10 Wall Balls (20/14) (10" target)

Rest 30 sec.

*go unbroken on every set...when you break a set of 10 the wod is over... Max sets that can be completed is 10 rounds or 100 wall balls

(L2) and (L3)

"Wall Balls to Death"

10 Wall Balls (choose #)

Rest 45 sec. between

*go unbroken on every set...when you break a set of 10 the wod is over... Max sets that can be completed is 10 rounds or 100 wall balls

09.03.13 Tuesday

We are back at!  CF7C's live blog is gonna start posting wods again for anyone still interested.  My wods will feature a three tier system so anyone able can join in.  Take note: 

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

--STRONGER--

(L1)

 4x 1 Clean DL + 1 Hang Clean Pull +1 Hang Squat Clean+1 Front Squat (HBP)

(L2)

4x1 Hang Squat Clean (HBP)

(L3)

4x1 Hang Power Clean+1 Front Squat

--BETTER--

(L1)
21 KB Thrusters (53/35)
15 Pull-ups 
18 Box Jumps (24"/20")
15 Pull-ups 
21 KB Thrusters 

Rest 1 min.

3 min Max sit-ups 

(L2)

21 KB Thrusters (35/20)
15 Pull-ups (Banded if needed)
18 Box Jumps (20")
15 Pull-ups 
21 KB Thrusters 

Rest 1 min.

3 min max sit-ups 

(L3)

21 KB Thrusters (choose #)
15 Pull-ups (jumping/banded)
18 Box Jumps (20" step ups)
15 Pull-ups 
21 KB Thrusters 

Rest 1 min.

3 min max sit-ups 

09.02.13 Monday (new school)

We are back at!  CF7C's live blog is gonna start posting wods again for anyone still interested.  My wods will feature a three tier system so anyone able can join in.  Take note: 

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

To all CF7Cers near and far enjoy!

--STRONGER--

(L1)

5x1 Snatch DL+ 1 Hang Snatch Pull+1 Hang Snatch (HBP)

(L2)

5x1 High Hang Snatch (HBP)

(L3)

5x1 Power Snatch + 1 OHS (HBP)

--BETTER--

(L1)

5 Rounds

30 Double unders

Rest 15 sec.

5 HSPU

Rest 30 sec. 

10 Burpees (6" target)

Rest 15 sec.

(L2)

5 Rounds

10 Double Unders + 40 singles

Rest 15 sec.

5 Kick to Hand Stands *10 sec. Hold ech

Rest 30 sec.

10 Burpees (6" target)

Rest 15 sec. 

(L3)

5 Rounds

60 Single Unders

Rest 15 sec.

5 Pike Push-ups

Rest 30 sec.

10 Burpees

Rest 15 sec.

The old 6am crew...missing you guys!