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Old 06-28-2008, 07:43 AM   #261
Neil Beevers
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Re: Some new CFPC workouts

Is there another updated Woed Document of all these workouts?

Yours,
Beev
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Old 06-28-2008, 09:47 AM   #262
Eugene R. Allen
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Re: Some new CFPC workouts

Let me update the menu with some new stuff we have been doing, Unholy Alliance, Nordic Helen, I'm Queasy Just Shoot Me and others, and I'll post it here again when I'm done.
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Old 06-28-2008, 01:11 PM   #263
Eugene R. Allen
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Re: Some new CFPC workouts

The menu is now bigger than they will let me upload so I need to doctor it a bit to make it all fit. I will make a document that just has the pages of new workouts I have added. I have not yet added the stuff other people have made up. Let me work on it a bit and add the other stuff too. Some of the new workouts are:

Dead Run

21 Deadlifts (225)
Run 800
15 Deadlifts
Run 800
9 Deadlifts
Run 800

Unholy Aliance

Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups

Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups

DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups

Wall Ball (20)
Pullups
Box Jump/Ring Pushups

Deadlift (190)
Kettlebell Clean and Jerk (2 x 44)
Box Jump/Ring Pushups

Rounds of 10-8-6 for Time


Finger in the Eye

Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand

Once through for time

Arms Race

3 Pullups
3 Ring Dips
3 Squat/Clean/Thrusters (25lb ball)
50 Rounds for Time



Dementia

1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired

800 meter run
80 KB Push Jerk (36)
80 Situps

500 meter row
50 Double Unders
50 SDLHP (75)

400 meter run
40 Pullups
40 Ring Pushups

250 meter row
25 Thrusters (2 x 25)
25 Box Jumps

200 meter run
20 Ball slams (30)
20 Wall ball (20)

100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips

Once Through for Time


A Runny 300

5 DL 1.5 x BW
10 Box Jumps
15 Pullups
20 Snatch 44 (total)
25 Air Squats
Run 400

5 Clean and Jerk (.75 x BW)
10 DB Thrusters (35)
15 Wall Ball (20)
20 Ring Pushups
25 KB Swings (52)
Run 400

5 Back Squat BW
10 Rage Box (30)
15 Push Press (.50 BW)
20 Land Mine Push Jerk (75) Total
25 Double Unders
Run 400

5 Power Cleans (.75 x BW)
10 Sand Bag TGU (40)
15 Two hand KB Clean and Jerk (44)
20 Calories Rowing
25 Hammer hits to tire
Run400

Once Through for Time


I like the long ones.
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Old 06-30-2008, 03:58 PM   #264
Neil Beevers
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Re: Some new CFPC workouts

Look forward to it, thanks for all your efforts!

Yours,
Beev
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Old 07-01-2008, 10:10 AM   #265
Ian Carver
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Re: Some new CFPC workouts

Another one I have added to our repetoire. I did it a couple of days ago at 75% intensity with the Games coming up and it was still pretty tough - going full bore will defintelyt hurt. My wife did it the next day and simply called it "Hell"

4 rounds
-25 KB Swings (55 men/35 women)
-20 Knees to Elbows
-15 Med Ball Cleans (20 men/15 women)
-10 Burpees

Nice to see this post is still up and running. Keep it up! Take care, stay safe and stay fit out there!
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Old 07-01-2008, 10:34 AM   #266
Ian Carver
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Re: Some new CFPC workouts

For all those who are interested, I am attaching my WOD compilation list so you can download it and use it. The WOD's are some of my favorites and have been compiled from the Main site, other affiliates, my partners, Eugene Allen of CF Pierce County, and a bunch of my own gems from the past few years. I tried to give credit to all who made up the WOD's, but if I missed someone, I apologize ahead of time.

Eugene's old menu makes up the rear half of my list. If you get a new one, just cut out the old one and paste the new CFPC Menu in it's place. Eugene always has some crazy sick WOD's that I like, so I am looking forward to the new menu. Eugene's WOD's are very functional for cops and firefighters as they incorporate long time efforts with hitting, pushing, lifting, pulling, and running in every format and object possible. The WOD's have a great translation to the job.

Take care!
Attached Files
File Type: doc CF WOD List.doc (192.0 KB, 4708 views)
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Old 07-01-2008, 04:49 PM   #267
Chris Stowe
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Re: Some new CFPC workouts

Ian,

First off, thanks for reposting the updated doc for the workouts. That got sent to the printer, and is in my binder, along with everything else I print off from this thread. (tip of the hat to Eugene there)

Secondly, I was wondering if anyone had some times for "I get around" from Mr. Eugene there. I saw that one today, and it had my name written all over it.... Till I did it. I banged it out in 24:37. I felt pretty good going through it, but I sure needed some recovery.I just dont know how the time stacks up. I am sure some fire breathers out there are crushing that time, like I said, I am just looking at a metric. And while I know that the only time I have to beat is my old one....I would just like to see what neighborhood Im in. Thanks again all for the great thread!
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Old 07-08-2008, 10:49 PM   #268
Eugene R. Allen
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Re: Some new CFPC workouts

Here's the newest menu with the first few pages missing. It was too big to upload. Have fun.
Attached Files
File Type: doc CrossFit PC Menu for upload.doc (479.5 KB, 1941 views)
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Old 07-26-2008, 10:17 AM   #269
Neil Beevers
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Re: Some new CFPC workouts

Thanks alot Eugene!
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Old 07-28-2008, 07:04 AM   #270
Christian Gotcher
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Re: Some new CFPC workouts

US Crossfit just did one last week that was pretty sadistic. I was gone that day, so I'll have to try it when I'm more self-directed.

"33"
3 Rounds for time of
33 Burpees
33 Thrusters #65
33 Pullups
1 Mile Run
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