WOD

March 31st, 2015

Tuesday 150331

Tuesday’s Program

Push-ups

Warm-up:

Coaches choice 

 

Work capacity:

10 min EMOM 

Odd: 30 second row max calories

Even: 30x Double-unders 

 

WOD:

21-15-9-6 reps of:

Ring push-ups

Box jumps (30”/24”)

Snatches (95/65)

 

Post time to comments.

 

Skill of the week:

Push-ups


March 30th, 2015

Monday 150330

Monday’s Program

AU_03_30_15

Warm up:

Coaches choice

 

Strength:

Deadlift

5-3-1 reps

 

WOD:

4 RFT

15x  6” Deficit paralette push-ups 

15 second L-sits

15x Toes to bar

25x Sit-ups

 

Post time to comments.

 

Skill of the week:

Push-ups


March 29th, 2015

Sunday 150329

Sunday’s Program

CFM_Teens_03_29_15

 

CFM Teens

 

Warm up: 

Coaches choice

 

Work cpacity:

EMOM for 10 minutes

Odd: 5x Hang Snatch

Even: 10x KB swings

 

WOD:

5 rounds

21-18-15-12-9x

Knees to elbows

Ring push-ups

Run 400m

 

Post time to comments.

 

Skill of the month:

Snatch


March 28th, 2015

Saturday 150328

Team Saturday

Jay_03_28_15

Warm-up:

Coaches choice

 

WOD:

Team WOD

4-man team

Run 200m

300x Snatches (95/65)

Run 200m

200x Pull-ups

Run 200m

100x Burpee box jumps (20 inch)

 

Post time to comments.

 

Skill of the month:

Snatch


March 27th, 2015

Friday 150327

Friday’s Program

Tattoo_03_27_15

Warm up:

25x each with a PVC:

Shoulder dislocates

Shoulder press

Overhead squat

Romanian deadlift

Bent row

Good mornings

 

Work capacity:

Every minute on the minute for 12 minutes

50m Shuttle (25m out and back)

3x Strict pull-ups

 

WOD:

4 rounds

10x Hang Clean (135/95)

15x Burpees

10x Power clean (135/95)

15x Box Jumps (24/20 inch)

10x Clean & Jerk (135/95)

 

Post time to comments.

 

Skill of the month:

Snatch


March 26th, 2015

Thursday 150326

Thursday’s Program

Class_03_26_15

Warm-up:

3 minutes jump rope

2 minutes hand-to-hand KB swings

1 minute hollow rock

30 seconds boot-strappers

30 seconds knees to elbows

 

Strength:

Snatch 1 Rm

 

WOD:

3 rounds

30x KB snatch (55/35) – switch arms as needed

50-yd Walking lunges

(The distance of the Box 6x)

 

Post time to comments.

 

Skill of the month:

Snatch


March 25th, 2015

Wednesday 150325

“Ledesma”

ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

 

He is survived by his wife Sherry and sons Luciano and Elijo.

 

Warm up:

Coaches choice

 

Strength:

Snatch balance 1 Rm

 

WOD:

“Ledesma”

Max rounds in 20 minutes

5x Parallette push-ups

10x Toes through rings

15x Medicine ball cleans (20/14)

 

Post rounds to comments.

 

Skill of the month:

Snatch


March 24th, 2015

Tuesday 150324

Tuesday’s Program

Ang_03_24_15

Warm-up:

10x Hanging leg raise

10x Good mornings

10x Knees to elbows

10x Good mornings

10x Toes to bar

10x Good mornings

10x GHD sit-ups

 

Strength:

OHS 5 Rm

 

WOD:

3 rounds, 21-15-9x reps

Row (calories)

Deadlift (225/135)

Turkish get-ups (35/25)

 

Post time to comments.

 

Skill of the month:

Snatch


March 23rd, 2015

Monday 150323

Monday’s Program

Girls_03_23_15

Warm up:

Coaches choice

 

Work Capacity:

Have fun with this! It’s “Old School!”

Category: Upper body, Chest and arms

5 minutes per Superset!!!

 

Superset 1:

Dumbbell bench press 4×6-8

Dumbbell curl 4×10-12/arm

——-

Superset 2:

Close grip bench press 4×8-12

Barbell curl 4×15-20

——-

Superset 3:

Dumbbell fly 4×12-15

Dumbbell tricep extensions 4×12-15

——-

Superset 4:

Diamond push-ups 4×12-15

Triceps kickbacks 4×12-15

 

WOD:

8 minute time cap

30x Clusters (135/95)

30x Bar over burpees

Rest 1 minute

6 minute AMRAP

3x Snatch (135/95)

30x Double unders

 

Post reps to comments.

 

Skill of the month:

Snatch

 


March 22nd, 2015

Sunday 150322

Sunday’s Program

Sleepy_03_22_15

Warm up: 

Coaches choice

 

Strength:

Front squat

5-3-1 reps

 

WOD:

For max calories

5 minute time cap

Run 400m

30x Burpees

Row for max calories

Rest 3 minutes

Repeat time cap for two more rounds

Swap out burpees for box jumps in round 2, then pull-ups in round 3

 

Post reps to comments.

 

Skill of the month:

Snatch