WOD

September 26th, 2016

Monday 160926

Monday’s Program

Jess_09_26_16

Warm-up:

Coached choice

 

Skill:

Peg board skills / progressions 

2 rounds 

10x Negative Pull-ups*

20 seconds left / right arm hang (chin to bar)

30 seconds dead hang left / right 

*Pull-up or jump-up into it!

 

WOD:

18 minute AMRAP 

20x SDHP (95 / 65)

10x HSPU

20x Double unders 

10x Burpees

20x Front squats (95 / 65)

10x T2B

 

Modify HSPU with Dumbell press

Modify T2B with knee raises

 

Post rounds to comments.

 

Skill of the week:

Peg board


September 25th, 2016

Sunday 160925

“Twins”

Maryann_09_25_16

Warm-up:

Coaches choice

 

WOD:

“Twins”

2 rounds of each couplet for time…

2 rounds 

750m Row

20x HSPU

Then…

2 rounds 

20x Thrusters (115 / 80)

20x L pull-ups 

Mod the L pull-ups with 20x regular pull-ups and 20x leg raises 

 

Post rounds to comments.

 

Cash out:

Peg board

 

Skill of the week:

Split jerk


September 24th, 2016

Saturday 160924

Saturday’s Program

Class_09_24_16

Warm-up:

Coaches choice

 

Strength:

EMOM for max rounds 

Rx starting weight 

2x Front squats (135 / 95)

Scaled starting weight 

2x Front squats (95 / 65)

Add 10 lbs. each round until failure

Score = last successful round completed

 

WOD:

20 minute AMRAP 

10x Ring push-ups

20x Alternating lunges (45 / 25 plate)

30x Sit-ups (45 / 25 plate)

400m run

 

Post rounds to comments.

 

Skill of the week:

Split jerk


September 23rd, 2016

Friday 160923

Friday’s Program

Candice_09_23_16

Warm-up:

Coaches choice

 

Work capacity:

Max rounds in 12 minutes 

1x Snatch  (115 / 80)

2x OHS

3x Ring dips 

Add 1x reps per movement each additional round 

If you fail, keep working at number you successfully completed for the full 12 minutes

 

WOD:

27-21-15-9 reps

Wall ball (20 / 14)

Snatch (95 / 65)

 

Post time to comments.

 

Cash out:

Peg board

 

Skill of the week:

Split snatch


September 22nd, 2016

Thursday 160922

Thursday’s Program

CFM_Kids_09_22_16

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

3x Bench press (85-90% 1RM)

20x Double unders

Modify du’s with 20x vertical jumps 12” above raised hands

 

WOD:

4 RFT

50x Double unders

Run 400m

10x Burpee chest to bar pull-ups

 

Post time to comments.

 

Skill of the week:

Split jerk


September 21st, 2016

Wednesday 160921

Wednesday’s Program

Kelly_Steph_09_21_16

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

5x Split jerks 

10x Push-ups

 

WOD:

20 minute AMRAP 

2x Rope climbs

20x Alt pistols

40x Double unders

 

Post rounds to comments.

 

Skill of the week:

Split jerk


September 20th, 2016

Tuesday 160920

Hansen

Daniel Hansen
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

 

Warm-up:

Coaches choice

 

WOD:

“Hansen”

Compare to Wednesday, May 4th, 2011

5 RFT

30x KB swings (70 / 55)

30x Burpees 

30x GHD sit-ups 

 

Cap 40 minutes! 

You can use tires in back for GHDs or mod with straight leg sit ups.

 

Post time to comments.

 

Skill of the week:

Split snatch


September 19th, 2016

Monday 160919

Monday’s Program

Sleepy_09_19_16

Warm-up:

Coached choice

 

Work capacity:

10 minute EMOM

3x Deadlifts (155 / 105)

3x Hang power clean

3x Split jerk

 

WOD:

“Tabata”

(Strict) Shoulder press (75 / 55)

Rest 2 minutes

Front squat (135 / 95)

Rest 2 minutes

Deadlift (185 / 135)

 

Post reps to comments.

 

Skill of the week:

Split jerks


September 18th, 2016

Sunday 160918

Sunday’s Program

Flex_09_18_16

 

Great day at FLEX! Great job everyone!

 

Warm-up:

Coaches choice

 

Work capacity:

Burgener Warm-up Challenge (snatch)

3 rounds (PVC)

 

Strength:

Back squats 

5-5-5-5-5 reps

 

WOD:

3 RFT

400m run

15x Knees to Elbow

15x KB snatches left (55 / 35)

15 KB snatches right (55 / 35)

 

Post time to comments.

 

Skill of the week:

Burgener Warm-up Challenge


September 17th, 2016

Saturday 160917

Saturday’s Program

Steph_09_17_16

Warm-up:

Coaches choice

 

Skill:

Burgener Warm-up Challenge (clean) 

3 rounds (PVC)

 

WOD:

Five rounds for time of:

Run 400 meters

30x Box jump (24” / 20”)

30x Wall ball  (20 / 14)

 

Post time to comments.

 

Skill of the week:

Burgener Warm-up Challenge