WOD

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


February 3rd, 2016

Wednesday 160203

Wednesday’s Program

Class_02_03_16

Warm-up:

Coach choice

 

Work capacity:

Tabata burpees to 6” target

 

WOD:

8 minute AMRAP

4x Power cleans (225/155)

6x KB swings (53/35)

8x Toes through rings

Rest 2 minutes, then…

8 minute AMRAP

15x Double unders 

10x KB swings (53/35)

5x Strict pull-ups

Mod for double unders are tuck jumps!!! No singles allowed!

 

Post reps to comments.

 

Skill of the week:

Squats


February 2nd, 2016

Tuesday 160202

Tuesday’s Program

No_Baby_02_02_16

Warm-up:

Coaches choice

 

Strength:

Push jerk 

1RM

 

WOD:

3RFT

21x Wall ball (30/20)

14x HSPU 

7x Strict ring dips

 

Post time to comments.

 

Skill of the week:

Squats


February 1st, 2016

Monday 160201

Monday’s Program

Sleepy_02_01_16

Warm-up:

Coaches choice

 

Strength:

Shoulder Press

5-3-1 reps

 

WOD:

21-15-9 reps of:

Back squats (225/165)

Chest to bar pull-ups

 

Post time to comments.

 

Skill of the week:

Squats


January 31st, 2016

Sunday 160131

Sunday’s Program

AU_KC_1_31_16

Warm-up:

Coaches choice

 

Work capacity:

“Flight Simulator”

7 minute cap

10-20-30-40-50-40-30-20-10 reps

Double Unders

 

WOD:

3RFT

40x Walking lunges (45/35)

30x Push-ups

20x  Ring dips

10x Burpees 

30 minute cap!

 

Post time to comments.

 

Skill of the week:

Double unders


January 29th, 2016

Friday 160129

Kids & Teens Make up Class for Saturday 1/30

Kids: Sunday 1/31 10:15-11am

Teens:  Sunday 1/31 12-1pm


January 29th, 2016

Friday 160129

Reminder: There are NO Adult or Kids Classes tomorrow 1/30

Good Luck to All the No Baby athletes competing tomorrow at CFM!!


January 29th, 2016

Friday 160129

Friday’s Program

Class_1_29_16

Warm up:

Coaches choice

 

WOD:

1 round…

25x Thrusters (135/95)

25x Weighted pull ups (20#)

25x Bench press (bw)

25x SDHP (135/95)

Cap 30 minutes!

 

Post time to comments.

 

Skill of the week:

Double unders


January 28th, 2016

Thursday 160128

No Baby, Leave The Socks On! 2016

nobaby_16