WOD

April 17th, 2014

Thursday 140417

Thursday’s Program

Shanlee_04_17_14

Warm-up: (10 min)

Coaches choice

 

Work Capacity: (15 min)

Ladder up on Double Unders for 10 minutes:

5x in a row, then 10x , then 15x , then 20x , then 25x , then 30x, then 35x, then 40x, then 45x…

If you mess up at anytime through in each set you must start again. So say you are on 20x in a row, you get 17x you can’t do the 3x to get to 20x, you must start back at zero. 

 

Skill: (10 min)

5 minute EMOM: 

30 second Handstand holds

 

WOD: (20 min)

50x Double Unders

15x HSPU

15x Push Ups

15x Sit Ups

40x Double Unders

10x HSPU

10x Push Ups

10x Sit Ups

30x Double Unders 

5x HSPU

5x Push Ups

5x Sit Ups

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull ups


April 16th, 2014

Wednesday 140416

Wednesday’s Program

Calhoun_Fair_04_16_14

CFM at the Calhoun Health Fair.

 

Warm-up: (5 min)

Coaches choice

 

Skill: (10 min)

Burgener Review & Landing Review:

30 degrees, 60 degrees and 90 degress

 

Work capacity: (15 min)

10 minute EMOM:

Even: 10 calorie Row

Odd: 5x dumbell Snatch R/5x dumbell Snatch L (55#/35#)

 

WOD: (25 min)

Find 1 RM of Power Snatch

 

Post load to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups

 

 


April 15th, 2014

Tuesday 140415

Tuesday’s Program

Brendon_04_15_14

Warm-up: (15 min)

Coaches choice

 

Strength: (10 min)

6 minute EMOM

3x KIPS/ 3x K2E/ 3x T2B 

(goal is to sync all 3 movements) 

 

Work Capacity: (10 min)

30x One Armed Wall Balls (10#/6#)

Works  body  and mind coordination and control of the ball just like how you  would control the barbell. You must catch and throw ball with one arm. Alternate arms as needed.

 

WOD: (20 min) 

10 minute AMRAP

5x Power cleans (170#/120#)

7x Pull-ups

10x Burpees

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 14th, 2014

Monday 140414

Monday’s Program

Brown_Boys_04_14_14

Warm-up: (10 min)

Coaches choice

 

Strength: (15 min)

10 min EMOM

Even: 8 ring rows (or body rows) 

advanced: feet on box 

Odd: 8 dips

advanced: ring dips

 

WOD : (30 min)

For time:

200m Run

20x OHS   (75#/55#)

400m Run

15x OHS  (85#/65#)

600m Run

10x OHS (95#/75#)

800m Run

5x OHS (95#/85#)

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 13th, 2014

Sunday 140413

Sunday’s Program

Class_04_13_14

Warm-up (15 mins)

Coaches Choice

 

Strength: (20 min)

3-3-3x

Push-press

 

WOD: (25 mins)

Max rounds in 20 minutes

Run 200m

10x Strict pull-ups

10x Clapping push-ups

25x Squats

 

Post rounds to comments.

 

Skill of the Month:

Pull-ups


April 12th, 2014

Saturday 140412

“Team Gone Bad”

Why_Heels

Warm-up (15 mins)

Coaches choice

 

WOD: (40 min)

“Team Gone Bad”

Single round, 5 minutes at each station for max reps

2-man WOD

Row (cals)

Push press (75#/55#)

Box jumps (24”/20”)

Sumo deadlift high pull (75#/55#)

Wall ball (20#/14#)

Players can rotate as needed during exercises.

 

Post reps to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 11th, 2014

Friday 140411

No Yoga Class Tomorrow 4/12

The 8am Yoga Class will be an Open Mat tomorrow 4/12. Yoga will resume next Saturday!!


April 11th, 2014

Friday 140411

Friday’s Program

Cops_Fire

Warm-up: (15 min)

Coaches choice

 

Work capacity: (15 min)

Every minute on the minute for 12 minutes

1x Clean & jerk (85% 1RM)

6x KB swings (55#/35#)

 

WOD: (25 min)

For time

10x Pistols

20x Burpees (on 45# plate)

30x Knees to elbows

40x Push-ups

50x Snatch (75#/55#)

40x Push-ups

30x Knees to elbows

20x Burpees (on 45# plate)

10x Pistols

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 10th, 2014

Thursday 140410

Thursday’s Program

S-W-F

Warm-up: (10 min)

Coaches choice

 

Skill: (10 min)

Kipping progressions

 

WOD: (20 min)

Max rounds in 12 minutes

3x Thruster (135#/95#)

5x Weighted pull-ups (35#/20#)

 

Post rounds to comments.

 

Cash-out: (15 min)

50-40-30-20-10x

Sit-ups

Run 200 meters after each set

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups


April 9th, 2014

Wednesday 140409

Wednesday’s Program

1613972_460130784118005_998204372_n

Warm-up: (10 min)

Coaches choice

 

Work capacity: (15 min)

3 rounds

Max effort pull-ups

 

WOD: (30 min)

5 rounds

Run 400 meters

15x Squats

15x Box jumps

15x Double unders

15x Push-ups

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups