WOD

December 3rd, 2016

Saturday 161203

“Partner WOD”

Ang_12_3_16

Warm-up:

Coaches choice

 

Strength:

Bench Press

5-5-3-3 reps

 

WOD:

Run 400m (45 / 35 plate)

80x Box jumps (24” / 20”)

80 calorie row or 60 calorie bike 

80x KB swings (55 / 70)

Run 400m  (45 / 35 plate)

*Tag team / shared reps

 

Post time to comments.

 

Skill of the week:

Squats


December 2nd, 2016

Friday 161202

Friday’s Program

Class_12_2_16

Warm-up:

Coaches choice

 

WOD:

15 minute AMRAP 

Minute 0-8

AMRAP 

Clean and jerk (155 / 115)

Minute 8-15

Mix and match the following movements to accumulate as many points as possible:

Row calories = 1 point each 

Squats = 1 point each 

Burpees = 2 points each 

Toes to Bar= 2 points each 

Pull-ups = 2 points each

Chest to bar = 3 points each

Muscle-ups (bar or rings)=4 points each

 

Score = total clean and jerk reps + total points

 

Post score to comments.

 

Skill of the week:

Squats


December 1st, 2016

Thursday 161201

Thursday’s Program

Pipes_12_1_16

Warm-up:

Coaches choice

 

Work capacity:

EMOM

2x Back squats (155 / 115)

Add 2x reps per round, continue until failure 

Failure = amount of work not completed in the minute 

R1 = 2x reps

R2 = 4x reps

R3 = 6 reps …

 

WOD:

21-15-9 reps

Push-ups 

Ring dips 

Burpees

 

Post time to comments.

 

Skill of the week:

Squats


November 30th, 2016

Wednesday 161130

Wednesday’s Program

KC_11_30_16

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

2x Hang snatch + 3x OHS

*Start at about 50% of 1RM and increase load

 

WOD:

15 minute AMRAP 

30x Double unders 

10x Hang power snatch (95 / 65)

30x Double unders 

10x Thrusters (95 / 65)

 

Post rounds to comments.

 

Skill of the week:

Squats


November 29th, 2016

Tuesday 161129

Halfway To Memorial Day “Murph”

Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

Warm-up:

Stretch

 

WOD:

“Murph”

1 mile run

100x Pull-ups

200x Push-ups

300x Squats 

1 mile run

*20lb weighted vest or body armor

 

Scaled “Murph” 

Run 800m

50x Pull-ups

100x Push-ups

150x Squats 

Run 800m

 

Post times to comments.

 

Skill of the week:

Squats


November 28th, 2016

Monday 161128

Monday’s Program

Turkey_Bowl_11_28_16

Turkey Bowl 2016!

 

Warm-up:

3 Rounds 

15 calorie bike or 20 calorie row

5-10x Strict pull-ups

10x PVC overhead wall squats

 

Work capacity:

Every minute on the minute for 12 minutes

Minute 1: 15 cal row

Minute 2: 30 Air Squats 

Minute 3:  20 Push press (75 / 55)

 

WOD:

30-20-10 reps

Wall ball (20 / 14)

11-9-7 reps

Push Jerk (185 / 135)

 

Post time to comments.

 

Skill of the week:

Squats


November 27th, 2016

Sunday 161127

Sunday’s Program

Class_11_27_16

Warm up:

Coaches choice

 

Strength:

Shoulder press 

5-5-5 reps

(75-80-85%)

 

WOD: 

25 minute AMRAP

12x Deadlift (225 / 155)

10x Push press (115 / 75)

8x Toes to bar

6x Wall ball (30 / 20)

4x HSPU

20 calorie row or 15 calorie bike

 

Post rounds to comments.

 

Skill of the week:

High pulls


November 26th, 2016

Saturday 161126

CFM Annual Turkey Bowl

Join is tomorrow, Sunday 930/10am at Calhoun HS for some football and fun. Tansey’s house to follow… See everyone there!!


November 26th, 2016

Saturday 161126

Saturday’s Program

Jordan_11_26_16

Warm-up:

coaches choice

 

Work capacity:

6 minute EMOM

3x Burpees

3x Hang squat cleans (135 / 95)

* Add 20 lbs. each round.

 

WOD:

Max rounds in 5 minutes:

20x Double unders

6x Power cleans (135/95)

6x Bar over burpees

Rest 2:00 after last rep. Repeat AMRAP 3x total.

 

Post rounds to comments.

 

Skill of the week:

High pull


November 24th, 2016

Thursday 161124

“Hope”

Warm up:
Coaches choice
Strength:
Bench press
5-5-3-3-1
WOD:
“Hope”
3 rounds/rest 1 min between rnds
Burpees
Power snatch (75 / 55)
Box jumps (24” / 20”)
Thruster (75 / 55)
Chest to bar pull-ups

Score=total reps