WOD

May 6th, 2016

Friday 160506

Friday’s Program

Chris_05_06_16

Warm-up:

Coaches choice

 

Skill:

T2B

 

WOD:

Part I

AMRAP 5 minutes

5x HSPU 

10x Front rack lunges (115 / 75)

Rest 5 minutes, then…

Part II

4 Rounds of…

10x Barbell man makers (115 / 75)

(Using loaded barbell, do a Burpee on bar, into a squat clean thruster ) 

10x T2B

20 calorie row

CAP at 35 minutes total for entire WOD!!! (Part 1 and rest included)

 

Post reps and time to comments.

 

Skill of the week:

Toes to bar


May 5th, 2016

Thursday 160505

“Cinco de JoLo”

JoLo_06_07_14

 

Happy Birthday JoLo!

 

Warm-up:

Coaches choice

Strength:

Shoulder Press

5×5

65-85% of 1RM

WOD:

“Cinco de JoLo”

Compare to Tuesday, May 5th, 2015

Teams of two. If teammate drops their hold you must stop your reps or they don’t count. If a team is mixed (boy / girl) they will run with a 35 lb. plate

For time:

Run 800 meters carrying 1 (45 / 25) plate – Pass the plate back and forth as needed between teammates

Then:

5 rounds per person

5x Push press (95 / 65) – While one person does 5 reps, the other holds the weight overhead

Then:

5 rounds per person

5x Back squat (95 / 65) – While one person does 5 reps, the other holds the bottom position

Then:

5 rounds per person

5x Hang power cleans (95 / 65) – While one person does 5 reps, the other holds the hang

Then:

5 rounds per person

5x Sit-ups – While one person does 5 reps, the other person holds a sit up half way down

Then:

5 rounds per person

5x Push-ups – While one person does 5 reps, the other person holds the down position 2” off the ground

Then:

Run 800 meters carrying 1 (45 / 25) plate – Pass the plate back and forth as needed between teammates

30 minute cap!

 

Post time to comments.

 

Skill of the month:

Toes to bar


May 4th, 2016

Wednesday 160504

Wednesday’s Program

CFM_Kids_05_04_16

Warm-up:

Coaches choice

 

Skill:

T2B

 

Work capacity:

6 minute EMOM

3x Burpees

3x Unbroken T2B

3x Unbroken pull-ups

 

WOD:

AMRAP 8 min

15x Thrusters (95 / 65)

5x C2B pull-ups

Rest 2 minute 

AMRAP 6 minute

15x Hang cleans (95 / 65)

5x T2B

 

Post reps to comments.

 

Bonus:

Run 1 mile

 

Skill of the week:

Toes to bar


May 3rd, 2016

Tuesday 160503

Tuesday’s Program

Jess_05_03_16

Warm-up:

Coaches choice

 

Strength:

Back squats

5-5-5-5-5 reps

Sets should start at 65% and end 85% of 1RM

 

WOD:

Run 800m (20 lb. vest)

300x Double unders 

Run 800m (20 lb. vest)

If you don’t have a vest, grab something that weighs 20 lbs. !!!

 

Post time to comments.

 

Skill of the week:

Toes to bar


May 2nd, 2016

Monday 160502

Monday’s Program

Ryan_05_02_16

Warm-up:

Coaches choice

 

Strength:

Bench Press

5-5-5-5-5 reps

Sets should start at about 65% and end around 85% of 1RM

 

Skill:

T2B

 

WOD:

“FGB Style”

3 rounds

1 minute each station 

1 minute rest between rounds

GHD sit ups

Deadlifts (135 / 95)

Wall ball (20 / 14)

Row (calories)

T2B

 

Post reps to comments. 

 

Bonus: 

6 minute total of Plank Holds

 

Skill of the week:

Toes to bar


May 1st, 2016

Sunday 160501

Sunday’s Program

James_05_01_16

Warm-up:

Coaches choice

 

Strength:

For 10 minutes, 

Every other minute do…

2x Snatch + 3x OHS

 

WOD:

AMRAP for 8 minutes

200m sprint

20x Push-ups

Rest 2 minutes

AMRAP for 6 minutes

100m sprint

10x Burpees

Rest 2 minutes

AMRAP for 4 minutes

50m sprint

1x Muscle-up

 

Post rounds to comments.

 

Skill of the week:

Dips


April 30th, 2016

Saturday 160430

Saturday’s Program

Erick_04_30_16

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

Odd: 10x Dumbbell squat cleans

Even: 8x Chest to bar pull-ups

 

WOD:

5 rounds

5x Power clean (235 / 155)

9x Weighted dips (45 / 25)

Bonus: 60x GHD Sit ups + 60x Back extensions

 

Post time to comments.

 

Skill of the week:

Dips


April 29th, 2016

Friday 160429

Friday’s Program

Ron_04_29_16

Warm-up:

Coaches choice

 

Skill:

Deadlift and row review

 

WOD:

For time

Row 2000m

Then do 5 rounds of 3x deadlift (350 / 225) + 20x push-ups

Finish with a 2000m run

 

Post time to comments.

 

Skill of the week:

Dips


April 28th, 2016

Thursday 160428

Thursday’s Program

Warm-up:
Coaches choice
Strength:
Push press
5-5-5
then last set 20 (unbroken) reps @ 60%
of heaviest set of 5
WOD:
10 rounds of:
5x Front squats (185 / 125)
100m sprint
Bonus: 60 GHD Sit ups + 60 back extensions

April 27th, 2016

Wednesday 160427

Wednesday’s Program

Dawn_04_27_16

Warm-up:

Coaches choice

 

Work capacity:

6 minute EMOM

6x Wall ball (20 / 30) (unbroken)

6x Burpees (unbroken)

 

WOD:

For time:

50x Push-ups

10x Burpee box jumps (24” / 20”)

50x Sit-ups

10x Burpee box jumps (24” / 20”)

50x Squats

10x Burpee box jumps (24” / 20”)

50x Body rows

10x Burpee box jumps (24” / 20”)

 

Post time to comments.

 

Bonus:

Run 2 miles

 

Skill of the week:

Dips