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Archive for the WOD Category

WOD – Tuesday – 06/17/14

WOD – Tuesday – 06/17/14

Froning OHS 2014

 

A) 5 RFT:

20 OHS 45/35 (scale to back squats)

15 KB Swings 53/35

10 TTB

1 Rope Climb* (scale to 2 planks)

200m Run

Rest 1 minute between rounds

* rope climb can be done any time during round

 

B) Back Squat 3×5 @ 80%

***IMPORTANT ANNOUNCEMENT / EVENT! CLICK HERE

WOD – Monday – 06/16/14

WOD – Monday – 06/16/14

Froning 14.5

A) Push Jerk:

10 Minutes only to build to a moderately heavy set of 3

(Do not post load. Take from ground. Focus on technique)

 

B) For Time: 100 push jerks 115/75

perform 5 burpees at the top of each minute. (including zero)

Rest exactly 3 minutes (self time)

Cash out with 800m run

WOD – Friday – 06/13/14

WOD – Friday – 06/13/14

REVERSE BEAR CRAWL_UP HILL

 

AMRAP 18:

3 Bear Complex* 115/75   (PC, FS, PP, BS, RPP)

*Must be done unbroken each round. Chose weight accordingly

10 burpee over bar

5 Wallwalks (scale to 10 WTF’s)

 

See you at the Friday night SOCIAL…CLICK HERE

WOD – Thursday – 06/12/14

WOD – Thursday – 06/12/14

Games banner 2014

 

For Time:

1600m row

75 Double unders (scale to 150 singles)

50 KB Swings (53/35)

50 walking lunges

30 toes-to bar

30 Push-ups

50 squats

 

WOD – Wednesday – 06/11/14

WOD – Wednesday – 06/11/14

CAMILLE DIPS 2014

 

A) Push Jerk4 sets of 10 reps @ 60-65%

 

B) AMRAP 12:

- 10 dips

- 10 Box Jumps 24/20

- 200m run

 

Attention: Check out the upcoming Social event this Friday. CLICK HERE

WOD – Tuesday – 06/09/14

WOD – Tuesday – 06/09/14

Khalipa Hang Snatch 2014

Notice the straight arms at extension

 

A) For Time:

15 Hang Power snatch 115/75

30 Deadlifts 185/125

60 wallball 20/14

30 Deadlifts 185/125

15 Hang Power snatch 115/75

*use only 1 bar and change weights accordingly. Have weights ready

**Break up deadlifts as needed. Be smart (and safe) about it.

 

Rest exactly 5 minutes (self time), then…

 

B) 40 burpees for time      *Score A & B separately

 

NOTE: This is not a 5 minute workout, so don’t try to treat it as one. If you normally scale, please do so here too.

WOD – MONDAY – 06/09/14

WOD – MONDAY – 06/09/14

Derek & Crew Beast Mode Tampa

A. Clean (full squat). Find 3RM

(12 Min time cap. Not Touch-n-go)

 

B) EMOM 8:

5-7 pullups + 5 burpees

(do Chest-to-Bar if possible. Scale to banded pullups or ring rows)

 

C) For Time:

400m run

20 Power cleans 155/105

400m run

WOD & BBQ – Saturday – 06/07/14

WOD & BBQ – Saturday – 06/07/14

Tommy & Lisa Pool side

WOD: Coaches Choice!!!????!!!!!

BBQ: 12-4

  • Eat burgers
  • Have a cool refreshing drink
  • Socialize with your CF chums

***REMINDER: The weightlifting class has been moved to Sunday at 10AM. No 11am Class today.

See you tomorrow at 9am for Gymnastics

WOD – Friday – 06/06/14

WOD – Friday – 06/06/14

Alessandra Pichelli 2014 regionals

A) EMOM 8:

1 Power clean + hang clean + clean @65-70% of 1rm

(you can drop bar after hang clean, but get right on it)

 

B) Benchmark: 20RM Push Press

(Find your 20 rep max push press)

**Tip: you don’t have to do sets of 20 while building up to your max.

 

C) AMRAP 6:

30 Double Unders (scale to 60 singles)

8 Burpee box jumps 24/20

WOD – Thursday – 06/05/14

WOD – Thursday – 06/05/14

baily sprint

A) Bench Press – Close Grip. Find 5 rep-max

(please use a spotter)

 

B) 6 x 400m run – Every 4 Minutes

(record fastest and slowest time. Try to stay consistent. Don’t blow it on 1st run)

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