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Archive for the WOD Category

WOD – Thursday – 03/03/16

Aron Parker 16.1
A) Muscle-up/Pull-up practice
B) 4 rounds for time(s)
Row 500m
21 abbmat situps
– rest 3 minutes between rounds

WOD – Wednesday – 03/02/16

Kara Webb 16.1
A) 4 Sets:
A1. bench press x 3-6 reps
A2. bent over barbell row x 8-12 reps
B) 15-12-9-6-3
Power snatch 115/75
– run 200m after each round

Bootcamp – Tuesday – 03/01/16

A) EMOM 10: (alternating)
2-8 Box Jumps*
6-10 Dips
*If you’er great, do 2 reps HIGH. Add bumper plates each set. Otherwise stay low and get more reps.
B) 3 RFT:
20 SDHP 70/53
20 Burpees*
400m Run
*Beginners may scale burpees to 10 reps if needed.

WOD – Tuesday – 03/01/16

Kid with chalk bucket
A. Power clean + Hang squat clean.
Build to a heavy complex
B) 3 RFT:
15 DL 225/155
30 wallballs
15 box jumps 24/20
       Cash out with 800m Run

WOD – Monday – 02/29/16

Jamie P 16.1
Warm Up: Row/Airdyne for 10 minutes at a conversational pace
A) AMRAP 10:
run 200m
20 Double Unders (scale to 50 singles)
15 Russian KB swings 70/53
10 HR pushups
– rest 5 min
B) EMOM 10: (Alternating)
Row 8-12 calories
10 SDLHP; 70/53

WOD – Friday – 02/26/16

Emily Abott OH Lunge
16.1 – ish
AMRAP 20:
14 front rack alternating lunges 95/65
8 burpee over bar
14 front rack alternating lunges
8 pull-ups

WOD – Thursday – 02/25/16

Rob on Floor
A) Muscle up / pull-up technique work. 12 min max
B) Tabata abmat sit-up. 8 Sets.
– rest as needed
C) 3 sets;
Row 750m
– rest exactly 5 mins between sets

Reminder, no 6pm class on Friday as we prepare for FRIDAY NIGHT LIGHTS.

WOD – Wednesday – 02/24/16

Box Jumps
A. Power snatch. Build to a heavy single in 10 min
B) For Time:
21 deadlifts 115/75
21 burpee
Run 200m
15 back squats
15 burpee
Run 200m
9 power snatch
9 burpee
Run 200m

WOD – Tuesday – 02/23/16

CFBB_Open_Pic_2016
A) Deadlift: 5-5-5-3-3
Start at approx 65% and build.
Do NOT post load, and do not look for a 3-rep max. Leave at least 2 reps in the tank each set.
B) 30-20 10
Double Unders (3:1 singles)
KB Swings 70/53 – Russian
Push Press – 95/65

WOD – Monday – 02/22/16

Aline & ALex L2
For Time, and on a running clock:
3 HSPU
3 Power Cleans 185/125
6 HSPU
3 Power Cleans 185/125
9 HSPU
3 Power Cleans 185/125
12 HSPU
6 Power Cleans 185/125
15 HSPU
6 Power Cleans 185/125
18 HSPU
             then at the 20 minuted mark….
3 Front Squats 155/105
3 Pull-ups
3 Front Squats 155/105
6 Pull-ups
3 Front Squats 155/105
9 Pull-ups
6 Front Squats 155/105
12 Pull-ups
6 Front Squats 155/105
15 Pull-ups
6 Front Squats 155/105
18 Pull-ups
      RX+ Do C2B
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