March 2012
2 posts
Freaking hiliarous!!!! →
As many rounds as possible in 15 min
10 hang squat cleans (95/65/45/15/PVC) 20 abmat situps
January 2012
3 posts
deadlift, burpees
5 rounds for time
5 deadlifts 275lbs
10 burpees
post time to comments
Running around renegade rows
3 rounds for time
20 renegade rows (one arm equals one row) 45 or scale as needed lbs dumbbells
200m run forwards
200m run backwards
post time to comments
Half Cindy
as man rounds as possible in 10 minutes:
5 pull ups
10 pushups
15 airsquats
December 2011
12 posts
Box Jump Annie
for time
50-40-30-20-10
box jumps 24 or 20
abmat situps
Scale as needed (start at 40 or 30)
learn the snatch, do some KB swings, Do Isabel
100 KB swings then
Isabel
30 135 lbs snatches for time
use 95, 65, 45 or broomstick
post time to comments.
5-5-5
Backsquat 5-5-5
Benchpress 5-5-5
Scheiße
100 KB swings
then
4 rnds for time of
30 m bear crawl
15 pullups
400m run
post time to comments
mountains and boxes and high bars oh my!
5 rnds for time of
30 mountain climbers
20 box jumps 24 in box
10 pull ups
Post time to comments.
If you got something left…5 minute ketlebell snatch test only switch hands once.
Wall ball jump rope
as many rounds as possible in 10 min of 10 wall balls and 20 double unders…post rounds to comments.
Rip on the Deadlift →
An article by Mark Rippetoe on the deadlift. Everyone should read his book Starting Strength. The lockout photo is Bill Starr another great coach acredited with the 5x5 program.
ARE YOU A RENEGADE!?
100 KB Swings
Then
16 Renegade rows 35LBS
8 Standing Broadjump 6 feet
As many rounds as possible in 12 minutes:
post rounds to comments
FSSDHP
for time:
21-15-9 of
front squat
sumo deadlift highpull
95 ,75, 45, 35, pvc…choose a weight to get about a 10 minute wod.
Josh Everett on Tnation →
Josh Everett is the guy in the first picture with the big Deadlift. I was certified by him in the olympic lifts…guys a beast.
November 2011
2 posts
Jerk max effort then,
5 rnds for time
5 skin the cat
30 doubleunders
5 weighted pullups 20lbs
1nov11
3 rnds for time
broadjump 10 x 6feet
21 kettlebell swings 2pood
24 pushups
October 2011
2 posts
Handstand, hspu, L-sit, tuck planche practice then
8 times 200m sprints 90 sec rest between
Mob work 4 min
Ohs practice
Handstand pu practice
15 100 meter sprints
30 sec rest between
September 2011
2 posts
This burned a little...I agree... →
Angie
5SEP11
Angie
100 pullups
100 pushups
100 situps
100 squats
for time
August 2011
14 posts
Well...
21.15.9 reps of
overhead squats
sumo deadlift highpulls
for time
95lbs or 65 lbs
RANDY!
“Randy”
75lbs snatch
75 times for time.
GRACE!!!!!!
135lbs clean and jerks 30 reps for time
scale to 95, 75 or broomstick as needed.
Snatch the Cat!!!
24AUG11
25 kettlebell snatches left
25 kettlebell snatches right
5 skin the cat.
3 rnds for time
Be a superfriend not a supergroper →
Stablize and ab centric!!!
5 rnds for time
12 renegade rows 40 lbs or 15 lbs
12 wiper tucks or knee tucks
12 tuck ice cream makers or abmat situps
old school video →
everyone back in the day learned to snatch and C&J from these videos.
Wod 11 AUG 11
3 rnds for time
12 hang power snatches 115lbs
24 burpees
test
test
Who's ready to get back at it?
Get ready for Monday, we are back at it…until then read this.
http://startingstrength.com/index.php/site/reflections_in_iron_mike_websters_training_methods
July 2011
3 posts
Be a little different from the norm...elite fts... →
Temp Hiatus
CF Mannheim is on a a little break until I get back from the states…see you on the 21st same time same place
June 2011
3 posts
SDHP and K2E
june 16 2011
as many rounds as possible in 10 min
15 knees to elbows
10 sumo deadlift high pulls 75#
2 june
21 15 9 reps for time
ring rows
hang squat cleans 95lbs
pushpress 95lbs
dead and sprint
june 1 2011
deadlift 3x3 then
sprint 10 x 100 meters
1 min rest in between.
May 2011
5 posts
Elizabeth...
may 16 2012
“Elizabeth”
21-15-9 of
135lbs powerclean
ring dips
for time:
Attention Newbies!!!!!
12 may 2011
Today is a beginners day at CF Mannheim.
Learn the basics and go through the Assesment.
Come one, come all…if you live around BFV…
5 may 2011
handstand skillwork then
3 rnds for time:
15 strict chinups
15 box jumps
200m run
for time
Angie
2 may 2011
Angie
100 pullups
100 pushups
100 situps
100 airsquats
for time
(scale according to ability)
April 2011
11 posts
Messin' with movements
Today we are going to warm up with a series of bodyweight stuff, then:
3 rnds for time
12 renegade rows with a pushup
12 mannheim steamrollers
27 april 2011
Fran
