General Warmup
1000 meter row
550 meter run
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 3 of power cleans, up to 225 lbs (155 lbs)
Workout
5 rounds for time of:
5 power cleans, see chart
20 lunges, total (jumping if you can)
| Max clean | Weight |
| >250 lbs (>155 lbs) | 185 lbs (125 lbs) |
| 220 lbs - 249 lbs (135 lbs - 154 lbs) | 165 lbs (115 lbs) |
| 185 lbs - 219 lbs (110 lbs - 134 lbs) | 155 lbs (100 lbs) |
| 165 lbs - 184 lbs (100 lbs - 109 lbs) | 135 lbs (85 lbs) |
| 135 lbs - 164 lbs (90 lbs - 99 lbs) | 115 lbs (75 lbs) |
| 115 lbs - 134 lbs (80 lbs - 89 lbs) | 95 lbs (65 lbs) |
| 100 lbs - 114 lbs (70 lbs - 79 lbs) | 75 lbs (55 lbs) |
| <99 lbs (<69 lbs) | 65 lbs (40 lbs) |
"The ability to simplify means to eliminate the unnecessary so that the necessary may speak."
- Hans Hofmann
| Times: | ||
| AJ | 5:58 | |
| Alex | 4:59 | |
| Andy H | 5:29 | |
| Ann | 6:50 | |
| Balaban | 6:10 | |
| Bartik | 5:52 | |
| Ben H | 6:56 | |
| Berj | 5:58 | |
| Billy | 5:47 | |
| Brian | 5:01 | |
| Bruce | 6:30 | |
| Bruno | 5:57 | |
| Bryce | 4:40 | |
| Cannon | 6:26 | |
| Casper | 7:21 | |
| Chad | 5:44 | |
| Cho | 7:02 | |
| Chris B | 10:21 | |
| Christian | 6:13 | |
| Christo | 3:30 | |
| Colleen | 3:37 | |
| Corey | 5:45 | |
| Cori | 4:12 | |
| Dan | 8:04 | |
| Dana | 6:33 | |
| Dozer | 3:30 | |
| Dre +1 | 7:00 | |
| Dubos | 5:54 | |
| Elina | 5:42 | |
| Erica | 6:14 | |
| Erin | 6:40 | |
| Grant | 7:27 | |
| Hathcock | 2:59 | |
| Hiram | 5:13 | |
| Huffine | 6:10 | |
| Jane | 6:02 | |
| Javier | 3:41 | |
| Jenn | 7:59 | |
| Jennifer | 7:54 | |
| Jesus | 5:17 | |
| Joanna | 6:31 | |
| Jodi | 6:12 | |
| Jody | 6:00 | |
| JT | 6:21 | |
| Karina | 5:04 | |
| Kerrie | 7:43 | |
| Kumagai | 5:43 | |
| Kurt | 5:01 | |
| Lambo | 8:23 | |
| Lance | 4:30 | |
| Laruen C | 7:53 | |
| Laruen L | 7:32 | |
| Lo | 4:05 | |
| Louisa | 4:38 | |
| Mair | 6:42 | |
| Matty G | 4:20 | |
| Neely | 8:27 | |
| Ogar | 3:07 | |
| Okuna | 5:10 | |
| Parker | 5:59 | |
| Pat L | 4:43 | |
| Petty | 4:34 | |
| Phillip | 8:38 | |
| Powell | 7:19 | |
| Roberto | 8:20 | |
| Rosa | 7:29 | |
| Scott | 5:16 | |
| Shawn | 7:02 | |
| Shayla | 6:23 | |
| Silverman | 7:20 | |
| Small | 6:31 | |
| Stacy | 6:32 | |
| Tauer | 5:57 | |
| Templeton | 6:35 | |
| Tiede | 6:14 | |
| Tim | 8:14 | |
| TJ | 4:34 | |
| Utah | 5:11 | |
| Vaughan | 7:46 | |
| Wenke | 8:26 | |
| Wolfe | 5:19 | |
| Cheryl | 4:58 | (modified) |
| SFM | 5:02 | (modified) |
| Socks | 8:35 | (modified) |
| Becca | 5:31 | (modified) |
| Tammy | NFT | (modified) |
| JH | NFT | (modified) |
| Pete | 5:18 | (modified) |
| Kadir | 7:48 | (modified) |
| Arick | 6:04 | (modified) |
| Ryan B | 9:49 | (modified) |
| Double | ||
| Jody | 6:16 | |
| O-Lift Workout | Strength Workout | |
| Jenn | Tiede | |
| AJ | Dana | |
| Hathcock | Socks | |
| Ogar | Roberto | |
| Bruno | Berj | |
| Timmy | Vaughan | |
| TJ | Cheryl | |
| Small | Jody | |
| Templeton | AJ | |
| Andy H | ||
| CoCo | Team Workout | |
| Colleen | Caleb | |
| Parks | Shannan | |
| Kumagai | Lee | |
| Dubos | Cori | |
| Silverman | Dozer | |
| Pete | Colleen | |
| Erica | ||
| Cho | Gymnastics | |
| Petty | Erica | |
| Bryce | Colleen | |
| Karina | Grant | |
| Jumper | Parks | |
| Lo | Kumagai | |
| Louisa |
DFD Firehouse #4 - Done 7/4/2012
CFFootball Strength
PC 3RM (225#)
FRCF WOD
Roeper = 4:40 (165#)
Zuick = 4:59 (135#)
Posted by: Roeper | July 04, 2012 at 09:25 AM
7:31 135lbs at the Parker's home
Posted by: Greg | July 04, 2012 at 07:25 PM