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!