"Combat Fitness Overloaded"

800m Sprint

2min Push Press (45# Bar men, 35# bar women)

(3 phase 75m sprint)
25m sprint
25m Bear Crawl
25m Cone Negotiation (5 cones, 5 meters apart in distance and width)

(2 phase 75m return sprint)
10m Buddy drag back through first 2 cones (may use tires)
65m Fireman's carry (may sim with tire drag or other)

(2 phase 75m return sprint)
50m KB/DB carry (35# each hand)
25 Cone negotiation (same config as above)

Sim grenade toss to 20m target (may use med ball or other)

3 Burpees

75m KB/DB carry to the finish

Post thoughts to comments.

Congrats again to our Trainer Casey Parlett for winning his title. 

Comments

[Leanne]

aww...man!..this one looks fun! Wish I could be there!..Congratulations again Casey on your belt that's awesome! and Happy soon-to-be birthday!

[Kaz]

Lots of fun with the CFO...CFT...O...

I'll be here friday and saturday, if there are classes.

[Dustin]

"Combat Fitness Overload"

Phase 1: 800m Run
Phase 2: 2 Min Push-press (94)
Phase 3: (2:41)

Good Times! Thanks Casey, this was fun. Good work everyone. See you all on Monday.

[The O.C.]

Hey guys!! Dustin's right, good times.

The only real differences between what you guys did today and what the Marines do is...
- 2 x 30# ammo cans instead of KBs.
- Instead of tire drag, drag a person.
- Instead of tire carry, fireman's carry a person.
- Instead of Bear Crawl, it is 10m High Crawl (chest, arms, knees, feet on the ground), 15m modified High Crawl (hands, knees, feet on ground).
- Instead of barbell push press, push press one 30# ammo can for reps in 2 mins.

A few notes about this WOD CFO style...
1) Functionally relative
2) Fast, aerobic
3) Again, as Dustin stated, fun!

I hope you all enjoyed this one! Great job by all! I would love to see more folks out there, especially for this one. Maybe again soon. We'll see. Wes...stand by!

See you all next week!!!

Casey J

[The O.C.]

CP...congrats bro, and Happy Birthday!!!

Thanks for all you do!

[Minnie]

Casey J, That was so much fun. Thanks very much.

Phase 1: 800m run
Phase 2: 2min push press (70)
Phase 3: combat relay (2:46)

I was paired with Dustin on the relay, he was doing some weird thing on the bear crawl, and let's put it this way -- if we were being hunted, I would have been shot and he would have gotten away no problem. I caught up to him at some point, but missed a cone and had to go back -- grrr! That was really fun. Michelle, loved your donkey bear crawl:)

[court]

SUPER FUN WORKOUT CASEY! ALWAYS A PLEASURE TO SEE YOU! HAVE A GREAT WEEKEND EVERYONE!

[Michele]

Very fun class today. Thank you Casey and everyone that showed up!

Phase 1: 800m run
Phase 2: 2min push press - lost count after 20, but I'm guessing I didn't get anymore than 50
Phase 3: combat relay (4:00)

Great stretching at the end. Thank you!!

[Dustin]

I tried a Crossfit Endurance WOD...

Cycling on the Santa Ana River Trail

8 x 1 mile sprints
1/2 mile rest between sprints

The days of long rides are over. This was way more fun. Rest day tomorrow, see you all on Tuesday.

[Barbara]

Thanks Casey,
I had a good time with this one. It was fun to pretend I was some sort of pregnant G.I. Jane!

-Barbara

[pete]

hey man dats great, keep it up.