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Archive for the WOD Category

WOD – Monday – 06/16/14

WOD – Monday – 06/16/14

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 […]

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WOD – Friday – 06/13/14

WOD – Friday – 06/13/14

  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

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WOD – Thursday – 06/12/14

WOD – Thursday – 06/12/14

  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  

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WOD – Wednesday – 06/11/14

WOD – Wednesday – 06/11/14

  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

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WOD – Tuesday – 06/09/14

WOD – Tuesday – 06/09/14

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 […]

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WOD – MONDAY – 06/09/14

WOD – MONDAY – 06/09/14

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

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WOD & BBQ – Saturday – 06/07/14

WOD & BBQ – Saturday – 06/07/14

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

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WOD – Friday – 06/06/14

WOD – Friday – 06/06/14

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 […]

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WOD – Thursday – 06/05/14

WOD – Thursday – 06/05/14

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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WOD – Wednesday – 06/04/14

WOD – Wednesday – 06/04/14

  A) EMOM 12, Alternating: 5 Clean & Jerks (115/75) 5 Power Snatch (115/75) *Scale load and reps as needed to stay on track with the clock. Do 3-4 reps if needed   B) Back Squats: 3, 3, 3 @ 70% 2, 2, 2 @ 80% 1, […]

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Today’s WOD

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