WOD

August 26th, 2016

Friday 160826

In House Wod #2 – Endurance

Wod 2 – Endurance Wod
Row  (cal) (50/40)
100 double unders
400m run
As a team, for time!!

Follow the leader style until row completed, then you may pass teammates.

Mod 100 Double unders for 100 Paralette jumps/steps

Your time is when last athlete returns from run!!

August 26th, 2016

Friday 160826

Friday’s Program

Class_08_26_16

Warm-up:

Coaches choice

 

Work capacity:

22 Push-up challenge  DAY 5

 

WOD:

Run 800m

25x Shoulder to overhead (135 / 95)

Row 500m

25x HSPU

Run 800m

25x KB swings (70 / 55)

Row 500m

 

35 minute cap!!!

 

Post time to comments.

 

Skill of the week:

Push-ups


August 25th, 2016

Thursday 160825

CFM In House Competition 2016

game-time1

In house-August 28,

Sunday 2016 at 9am

4 person teams strategically structured by CFM

1 division (all athletes will be able to contribute to the team)

 

 

3 Events

Team Uniforms Encouraged!

50/50 at the door

Refreshments afterwards

After party at the Tansey’s Pool !!!


August 25th, 2016

Thursday 160825

Thursday’s Program

Chris_08_25_16

Warm-up:

Coaches choice

 

Work capacity:

22 day push-up challenge DAY 4

Then

Running time trials 

100m

Rest 1 minute

200m

Rest 2 minute

400m

Rest 3 minute

800m

 

WOD:

12 minute CAP

7 Rounds of Cindy

Run 400m

Max reps burpees

 

Score = number of burpees

 

Post reps to comments.

 

Skill of the week:

Push-ups


August 24th, 2016

Wednesday 160824

Wednesday’s Program

Pipes_08_24_16

Warm-up:

Coaches choice

 

Work capacity:

22 push up challenge DAY 3

Then

Work up to a 5RM back squat and 3 RM Power clean

 

WOD:

20 minute EMOM

Even: 5x Back Squats (5RM)

Odd:  3x Power Cleans (3RM) 

 

Score = end weight for each movement

 

Post weight to comments.

 

Skill of the week:

Push-ups


August 23rd, 2016

Tuesday 160823

CFM In House WOD #3

15 minute AMRAP

 

40x Pull-ups

40x Wall ball (20 / 14)

80x Shoulder to overhead (75 / 55)

40x Toes to bar

80x Hand release push-ups 

 

Rules & Standards 

 

Rules:

-2 athletes may work at same time 

-You MUST tag in and out 

 

Standards:

Pull-ups – Athlete must start at full extension and chin over bar at top

Wall Ball – Squat must be below parallel and middle of ball must hit target 

Shoulder to Overhead – Barbell starts on chest and finishing position must be hip, knees and elbows fully extended and bar directly overhead. 

Toes to bar – Feet must start behind hips and both toes must be on the bar at same time. 

Hand release push-up – Body must remain in a plank position and fully lock arms at the top. Chest and hips must hit the floor at same time and hands must clearly leave floor before pressing up.


August 23rd, 2016

Tuesday 160823

Tuesday’s Program

Ben_08_23_16

Warm-up:

Coaches choice

 

Work capacity:

22 Day push-up challenge DAY 2 

 

Strength:

1RM Clean 

Know your numbers for Sunday’s In house!!!

 

WOD:

3 RFT

400m Run

21x SDHP (75 / 55)

12x Bar over burpees

 

Post time to comments.

 

Skill of the week:

Push-ups


August 22nd, 2016

Monday 160822

Monday’s Program

Dan_08_22_16

Warm-up:

Coaches choice

 

Work capacity:

22 Push-ups challenge DAY 1

 

Strength:

1RM Deadlift

 

WOD:

Alternate between minutes until the 16 minute mark

Minute 1: 2x Strict pull ups + 3x C2B pull-ups + 4 T2B

Minute 2: 3x Deadlift (80% 1RM)

 

Score = total minutes completed Highest score would be 16!

 

Post score to comments.

 

Skill of the week:

Push-ups


August 21st, 2016

Sunday 160821

Sunday’s Program

Kelly_08_21_16

Warm-up:

Coaches choice

 

Strength:

10 minute time cap!

30x Clean to Overhead (155 / 115)

 

WOD:

Max rounds in 20 minutes

10x Pull-ups, strict

20x Front squats (155/105)

 

Post rounds to comments.

 

Skill of the week:

Med ball cleans


August 20th, 2016

Saturday 160820

Saturday’s Program

Ron_08_20_16

Warm-up:

Coaches choice

 

WOD:

Run  800m

then

Complete 5 rounds, 15, 12, 9, 6, 3 reps of:

Box overs

Med ball cleans  (20 / 14)

Row  (calories) 

Toes to bar

then

Run  800m

 

Post time to comments.

 

Skill of the week:

Med ball cleans