Broadsword WOD

Broadsword Barbell WOD-Vember 2014
Date
Hero
WOD
Remarks
Sat 01 Nov
Murph
1 Mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 Mile Run
(Wearing a 9kg vest)
Sun 02 Nov
Randy
For Time
75 Power Snatches @ 35kg
Mon 03 Nov
Tues 04 Nov
Manion
Adam (CFS)
7 Rounds for Time
Run 400m
29 Back Squat @ 60kg
5 Rounds for Time
7 C2B Pull-ups
14 KB Swings @ 32kg
21 Wall Balls @ 9kg
For Time (Partition Pull-ups, Press-ups
and Squats as desired)
Broadsword Barbell WOD-Vember 2014
Wed 05 Nov
Thurs 06 Nov
Fri 07 Nov
Sat 08 Nov
Omar
Jordan (CFS)
DT
Matthew (CFS)
For Time
10 Thrusters @ 42.5g
15 Bar Facing Burpees
20 Thrusters @ 42.5kg
25 Bar Facing Burpees
30 Thrusters @ 42.5kg
35 Bar Facing Burpees
For Time
100 KB Swings @ 24kg
100 Sit-ups
100 Squats
100 Press Ups
5 Rounds for Time
12 Deadlift @ 70kg
9 Hang Power Clean @ 70kg
6 Push Jerk @ 70kg
For Time
21-15-9 Reps Squat Snatch @ 42.5kg
Press Ups
Broadsword Barbell WOD-Vember 2014
Sun 09 Nov
Dicko
YOUR BOX HERO DAY
3 Rounds for Time
29 Hand release Press Ups 6 power cleans @ 50kg 29 Sit-ups
6 Push Press @ 50kg
29 Pull-ups
6 OHS @ 50kg 29 KB swings @ 24kg
Mon 10 Nov
Holleyman
Tues 11 Nov
Jerry
Wed 12 Nov
Morrison
30 Rounds for Time
5 Wall Balls @ 9kg
3 HSPU
1 Power Clean @ 100kg
For Time
1 Mile Run
2km Row
1 Mile Run
For Time
50-40-30-20-10 Reps
Wall Balls @ 9kg
Box Jumps @ 24”
KB Swings @ 24kg
On Remembrance Day, please
honour a Hero that is close to
your box, get your CF family
together WOD hard and raise
a glass
'Lest we forget'
Broadsword Barbell WOD-Vember 2014
Thurs 13 Nov
Jamie (CFS)
Fri 14 Nov
Jack
Sat 15 Nov
Dragon
Sun 16 Nov
The Seven
For Time
1000m Row 30 Pull-ups 30 Thrusters @ 40kg
1000m Run
20 Min AMRAP
10 Push Press @ 50kg
10 KB Swings @ 24kg
10 Box Jumps @ 24”
For Time and Loads
Run 5km
4 Mins to find 4RM Deadlift
Run 5km
4 Mins to find 4RM Push Jerk
7 Rounds for Time
7 HSPU
7 Thrusters @ 60kg
7 K2E
7 Deadlift @ 110kg
7 Burpees
7 KB Swings @ 32kg
7 Pull-ups
Broadsword Barbell WOD-Vember 2014
Mon 17 Nov
Burgess (CFS)
Tues 18 Nov
Wood
Wed 19 Nov
Thurs 20 Nov
Johnson (CFS)
Olaf (CFS)
For Time
30-20-10 Reps
Pull-ups
Burpees
5 Rounds for Time
(Rest 1 Min between rounds)
400m Run, 10 Burpee Box Jumps @ 24”
10 SDHP @ 42.5kg
10 Thrusters @ 42.5kg
30 Min AMRAP
5 Deadlift @ 120kg
7 Pull-ups
9 Press-ups
For Time
100 Reps
Squat Clean Thrusters @ 40kg
Broadsword Barbell WOD-Vember 2014
Fri 21 Nov
Malcom
For Time
400m Run, 21 Power Clean Press-ups @ 60kg
400m Run
15 Power Clean Press-ups @ 60kg
400m Run
9 Power Clean Press ups @ 60kg
Sat 22 Nov
Holkham (CFS)
2 Rounds for Time
25 KB Swings @ 24kg
50 Pull-ups
75 Squats
100 Sit-ups
Sun 23 Nov
Copey
For Time
21-15-9 Reps
BW Bench press
BW Deadlift
Ring Dips
A Power Clean Press-up is a
Power Clean with the bar
returned to the floor and a
Press up whilst holding the
bar, chest to touch the bar.
Broadsword Barbell WOD-Vember 2014
Mon 24 Nov
Tues 25 Nov
Wed 26 Nov
Thurs 27 Nov
Vijay (CFS)
Fox (CFS)
Wilmott
Laski (CFS)
For Time
50-40-30-20-10 Reps
Burpee Pull-ups
Sit-ups
3 Rounds for Time
10 Front Squats @ BW
20 Box Jumps @ 24”
30 DU’s
6 Rounds for Time
50 Squats
25 Ring Dips
For Time
400m Run
50 Burpee Pull-ups
400m Run
50 Burpee Pull-ups
400m Run
Broadsword Barbell WOD-Vember 2014
Fri 28 Nov
James (CFS)
In a 20 Min Window accumulate as many
points as possible, using a 60kg Barbell
for men & 40kg for women OHS = 10
Thruster = 5
Squat Clean = 3
Deadlift =1
Sat 29 Nov
Sun 30 Nov
Charlie (CFS)
Team Kalsu
For Time
100 Burpee Pull-ups
100 DU’s
For Time
In Pairs, alternate minutes
150 Thrusters @ 60kg
start every minute with 5 Burpees

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