WOD

January 18th, 2017

Wednesday 170118

Wednesday’s Program

Ryan_01_18_17

Warm-up:

Coaches choice

 

Strength:

Deadlifts 

5-5-5-5-5 reps

 

WOD:

15 minute AMRAP 

15x Snatches (75 / 55)

50x Double unders

 

Post rounds to comments.

 

Skill of the week:

Snatch


January 17th, 2017

Tuesday 170117

Bring a Friend Day!

BFF day this Saturday1/22. Receive a discount for you and your friend if they join CFM!!


January 17th, 2017

Tuesday 170117

Tuesday’s Program

CFM_Kids_01_17_17

Warm-up:

Coaches choice

 

Strength:

Hang clean 

5-5-5 reps

 

WOD:

15 minutes of work / 8 total rounds 

2x Power clean

2x Push jerk

2x Front squat

2x Hang clean

2x Split jerk 

 

Treated like an emom starting work every 90 seconds!

 

You must complete a full round without putting barbell down. Weight of your choice! Your score is your highest weight completed.

 

Post highest weight completed to comments.

 

Skill of the week:

Snatch


January 16th, 2017

Monday 170116

Monday’s Program

CFM_Birthday_01_16_17

Happy birthday Jillian!

 

Warm-up:

Coaches choice

 

Strength:

Hang Snatch 

5-5-5 reps

 

WOD:

“Partner WOD”

18 minute AMRAP

20x Wall ball (20 / 14)

20x Snatches (95 / 65)

20x Box jumps (24” / 20”)

20x Chest to bar pull-ups

20x OHS (95 / 65)

2 person team

Each partner must do 10 until you can switch!

 

Post rounds to comments.

 

Skill of the week:

Snatch


January 15th, 2017

Sunday 170115

Sunday’s Program

DCIM103GOPRO

DCIM103GOPRO

Warm-up:

Coaches choice

 

Strength:

Front squats 

5-3-1 reps

 

WOD:

For max reps

12 minute time cap!

200x Double-unders

100x Wall ball (20 / 14)

Max reps muscle-ups

Modify MU’s with pull-ups

 

Post reps to comments.

 

Skill of the week:

Double KB / DB movements


January 14th, 2017

Saturday 170114

“K2”

DCIM103GOPRO

Warm-up:

Coaches choice

 

Strength:

Bench Press

5-3-1 reps

 

WOD:

“K2”

5 rounds

Squats 4-8-16-32-64x

Push-ups 4-8-16-32-64x

Sprint 50 meters

 

Post time to comments.

 

Skill of the week:

Double KB / DB movements


January 13th, 2017

Friday 170113

“G.I. Jane”

gi-jane-2

Warm-up:

Coaches choice

 

Strength:

8 minute EMOM

2x Push press + 2x Push jerk (115 / 75)

(Add 10 lbs. each successful round)

 

WOD:

“G.I. Jane”

Compare to Wednesday, September 25th, 2013

100x Burpee pull-ups

 

Post time to comments.

 

Skill of the week:

Double KB / DB movements


January 12th, 2017

Thursday 170112

Thursday’s Program

Jimmy_01_12_17

Warm-up:

Coaches choice

 

Strength:

9 minute AMRAP 

Minute 1: 30 second double KB swings 

Minute 2: 15 calorie row

Minute 3: 30 second strict HSPU

 

WOD:

4 rounds

21-15-9-4 reps

Back squat (165 / 115)

Burpees

 

Post time to comments.

 

Skill of the week:

Double KB / DB movements


January 11th, 2017

Wednesday 170111

Wednesday’s Program

Ryan_01_11_17

Warm-up:

Coaches choice

 

Skill:

DB / KB hang clean and press

Strength: (15 min)

Deadlifts 

5-5-5-5-5 reps

 

WOD:

Buy in: 

50x Double dumbbell or kettlebell hang clean and press (35 / 25)

Then: 

5 RFT

20x Pull-ups

15x Push-ups

10x Ring dips

 

Post time to comments.

 

Skill of the week:

Double KB / DB movements


January 10th, 2017

Tuesday 170110

Tuesday’s Program

Class_01_10_17

Warm-up:

Coaches choice

 

Strength:

8 minute EMOM 

1x Snatch grip deadlift + 2x Hang snatch + 3x OHS

Add weight each round

 

WOD:

21-15-9 reps

OHS (135 / 95)

HSPU

 

Post time to comments.

 

Skill of the week:

Double KB / DB