WOD

April 26th, 2015

Sunday 150426

Sunday’s Program

CFM_Kids_04_26_15

Warm up: 

Coaches choice

 

WOD:

“Isabel”

30x Snatches (135/95)

Then 

Run 400m 

Then 

“Grace”

30x Clean & Jerk (135/95)

8 minute rest 

Then

15 min AMRAP    

10x Deadlifts (135/95) 

10x C2B 

5x HSPU’s  

5x Pistols (each leg)

 

Post time and rounds to comments.

 

Skill of the week:

Glute Hamstring Developer


April 25th, 2015

Saturday 150425

Team Saturday

The_boys_04_24_15

Warm-up:

Coaches choice

 

WOD:

Max rounds in 20 minutes

2-player WOD

Each athlete must complete the movement before advancing to next station

15x Wall ball (20/14)

15x Box jumps (24/20”)

12x Pull-ups

10x Burpees

10x T2B

 

Post rounds to comments.

 

Cash out:

3 rounds

2 person team

20x GHD sit-ups (using tires) with med ball

You must tap the med ball on the ground behind you, then toss it to your partner. Your partner must stand on your tire. For every dropped ball by either you or your partner, you both must run 200 meters.

 

Skill of the week:

Glute Hamstring Developer

 

 


April 24th, 2015

Friday 150424

Friday’s Program

Emma_04_24_15

Warm-up:

Coaches choice

 

Work Capacity:

8 Min AMRAP

100 meter sprints at top of every minute

 

Skill:

GHDs

 

WOD:

10 rounds

8x Hang power snatch (95/65)

Run 200m

 

Post time to comments.

 

Skill of the week:

Glute Hamstring Developer


April 23rd, 2015

Thursday 150423

Thursday’s Program

CFM_Rowing_04_23_15

Warm up:

Coaches Choice

 

Work Capacity:

10 min EMOM

odd: 30 sec max rep pull ups (strict)

even: 30 sec max reps dips (static or dynamic)

 

WOD:

Max rounds in 4 minutes

12x Knees to elbows

9x Box jumps (24/20 inch)

6x Wall ball (30/20)

Rest 1 minute

Max rounds in 4 minutes

4x Thruster (155/105) 

4x Box jumps (30/24 inch)

Rest 1 minute

Max rounds in 4 minutes

4x Power clean (155/105)

4x Box jumps (30/24 inch)

Rest 1 minute

Max rounds in 4 minutes

15x Double unders

10x Burpees

5x Box jumps (24/20 inch)

 

Post total reps to comments.

 

Skill of the week:

Glute Hamstring Developer


April 22nd, 2015

Wednesday 150422

“JARED”

jared

Jared Van Aalst

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.

 

He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

 

Warm up:

Coaches Choice

 

WOD:

“JARED”

Four rounds of: 

Run 800 meters

40x Pull-ups

70x Push-ups

45 minute cap!

 

Post time to comments.

 

Skill of the week:

Glute Hamstring Developer


April 21st, 2015

Tuesday 150421

Tuesday’s Program

Sam_04_22_15

Warm-up:

Coaches Choice

 

Work Capacity:

8 minute EMOM

Odd: 10-8-6-4 Cleans (work up to wod weight)

Even: 30 sec Double unders

 

WOD:

4 rounds

4-3-2-1x Clean (225/155)

Run 400 meters

9x Handstand push-ups

 

Post time to comments.

 

Skill of the week:

Glute Hamstring Developer


April 20th, 2015

Monday 150420

Monday’s Program

Festivus_2015

Warm up:

Coaches Choice

 

Skill:

GHDs

 

Strength:

Push Jerk

3-3-3

 

WOD:

7 rounds

You have 90 seconds to complete

15x KB swings (72/53)

Row for max calories

Rest 90 seconds between rounds

*Your score is total calories

 

Post total calories to comments.

 

Skill of the week:

Glute Hamstring Developer


April 19th, 2015

Sunday 150419

“Kelly”

Warm up: 

Coaches choice

 

WOD:

“Kelly”

Compare to Thursday, September 26th, 2013

5 rounds

Run 400m

30x Box jump (24/20 inch)

30x Wall ball (20/14)

 

Post time to comments.

 

Skill of the week:

HSPU’s


April 18th, 2015

Saturday 150418

“Team BFF Saturday”

Ang_CBIV_04_18_15

Warm-up:

Coaches choice

 

WOD:

“Team BFF Saturday”

 2 player team/tag team style/runs must be completed together 

 Run 200m

150x Squats

Run 200m

150x Box Jumps (20/24)

Run 200m

150x Kettlebell Swings (53/35)

Run 200m

150x Push Ups

Run 200m

150x V-ups

Run 200m

 

Post time to comments.

 

Skill of the week:

HSPU’s


April 17th, 2015

Friday 150417

Tomorrow Is Bring A Friend Day!

CF-firemans-carry