WOD

February 12th, 2016

Friday 160212

“Cottage Cheese & Flying Squirrels”

CF_Open_02_12_16

Warm-up:

Coaches choice

 

Strength/skill:

1RM Hang squat clean

 

WOD:

“Cottage Cheese & Flying Squirrels”

3 rounds of…

50x Ring dips

100x Sit-ups

30 minute cap!

 

Post time to comments.

 

Skill of the week:

Oly lifts


February 11th, 2016

Thursday 160211

“Vomit Commit”

Dawn_02_11_16

Warm-up:

Coaches choice

 

WOD:

“Vomit Commit”

Compare to November 3, 2014

30 minute AMRAP

20x Thrusters (95/65)

15x KB swings (53/35)

10x Pull-ups

5x Burpees

 

Post rounds to comments.

 

Skill of the week:

Oly lifts


February 10th, 2016

Wednesday 160210

“13.1″

J_Rod_02_10_16

Warm-up:

Coach choice

 

Skill:

Burgner warm-up 

PVC & barbell

 

WOD:

“13.1″

With a 17 minute running clock…

40x Burpees

30x Snatches (75/45)

30x Burpees

30x Snatches (135/75)

20x Burpees 

30x Snatches (165/100)

Then, AMRAP snatches (210/120)

 

Post reps to comments.

 

Skill of the week:

Oly lifts


February 9th, 2016

Tuesday 160209

Tuesday’s Program

Class_02_09_16

Warm-up:

Coaches choice

 

WOD:

1RM of each movement 

12 minutes at each lift! 

Power clean

Back squat

Bench press

Deadlift

 

Post total to comments.

 

Skill of the week:

Oly lifts


February 8th, 2016

Monday 160208

CFM Games Class Begins This Sunday At 9:00 am!

The games class will start this Sunday 9-10:30 am. The class will consist of preperation for competing and skills and old games WODs.


February 8th, 2016

Monday 160208

Monday’s Program

Warm-up:

Coaches choice

 

Strength:

1RM Clean & jerk

 

WOD:

Compare to Feb 8, 2014

6 minute AMRAP

6x Deadlift (195/135)

6x Pull-ups

Rest 3 minutes…

6 minute AMRAP

6x Push press (95/65)

6x Front rack lunges (95/65)

Rest 3 minutes…

6 minute AMRAP

6x OHS (95/65)

6x Burpee box jumps (24”/20”)

 

Post reps to comments.

 

Skill of the week:

Oly lifts


February 7th, 2016

Sunday 160207

“The Bear Complex”

Class_02_07_16

Warm-up:

Coaches choice

 

Work capacity:

6 rounds

100m Spirits

*Rest 30 seconds between rounds

 

WOD:

“The Bear Complex”

Deadlift

Hang clean

Front squat

Push press

Back squat

Push press (back rack)

 

7 rounds (each move 7 times ) in a sequence repeated 5 times!

You must add weight each round. Focus on technique, not time today

You can’t drop the bar between the 7 sequence.

Score = Weight you end on!

 

Post load to comments.

 

Skill of the week:

Squats


February 6th, 2016

Saturday 160206

“FGB”

drink_the_kool_aid_proof

Warm-up:

Coaches choice

 

Strength:

OHS

5-5-5 reps

 

WOD:

“FGB”

Compare to Saturday, January 4th, 2014

Box jumps (24/20)

SDHP (75/55)

Row (calories)

Push press (75/55)

Wall ball (20/14)

1 minute at each station/3 rounds with 1 minute rest between rounds 

Score=total reps

 

Post reps to comments.

 

Skill of the week:

Squats


February 5th, 2016

Friday 160205

Friday’s Program

Class_04_05_16

Warm-up:

Coaches choice

 

WOD:

5 RFT

50x Double unders

25x Push-ups

25x Med ball cleans (20/14)

5x Muscle-ups 

Mod for Muscle-ups = 3x Pull-ups/3x Dips 

Mod for Double unders = Tuck jumps

 

Post time to comments.

 

Skill of the week:

Squats


February 4th, 2016

Thursday 160204

Thursday’s Program

AU_Jess_02_04_16

Warm-up:

Coaches choice

 

Work capacity:

50-40-30-20-10 reps

Double unders 

Air squats 

10 minute cap!

 

WOD:

3 RFT

25x Deadlift (225/165)

25x Strict toes to bar 

400m run

30 minute cap!

 

Post time to comments.

 

Skill of the week:

Squats