WOD

October 31st, 2014

Friday 141031

Friday’s Program

halloween_2014

 

“Happy Halloween!”

 

Warm Up: (15 min)

Coaches choice 

 

EMOM: (15 min)

10 minute EMOM 

Odd: 30 second HSPU (2” deficit)

Even: 30 second KB/DB Snatches (55/35)

 

WOD: (30 min)

100x Overhead Squats (95/65)

On way up to 100x, every 2 minutes do 4x burpees & 6x wall ball (20/14)

 

Post time to comments.

 

Skill of the month:

Snatch


October 30th, 2014

Thursday 141030

CFM Halloween Party 2014

Halloween-Party

Sign-up sheet is at the box. BYOB and/or your best dish!


October 30th, 2014

Thursday 141030

Thrursday’s Program

Cliff_Sleepy_10_30_14

Warm up: (15 min)

Coaches choice

 

Strength: (20 min)

Push Press 

5-3-3

 

WOD: (25 min)

5 Rounds

24x KB swings (53/35)

48x Double Unders

 

Post time to comments.

 

Skill of the month:

Snatch


October 29th, 2014

Wednesday 141029

Wednesday’s Program

Found_10_29_14

Warm Up: (10 min)

Coaches Choice

 

Strength:  (15 min)

Bench Press

2-2-2x

 

WOD: (35 min)

30x Burpees

30x Toes to Bar

30x Wall Ball (20/14)

Run 800m

30x Wall Ball (20/14)

30x Toes to Bar

30x Burpees

 

Post time to comments.

 

Skill of the month:

Snatch


October 28th, 2014

Tuesday 141028

Tuesday’s Program

AU_OHS_10_28_14

Warm Up: (15 min)

Coaches Choice

 

Work Capacity: (15 min)

3 Rounds

1 minute max reps thrusters (95/65)

1 minute max reps weighted pull ups (20#)

Rest 1 minute between rounds

 

WOD: (30 min)

500m Row each round

5-3-1x

Cleans (185/135)

Muscle Ups

 

Post time to comments.

 

Skill of the month:

Snatch

 


October 27th, 2014

Monday 141027

Monday’s Program

Tammy_10_26_14

Warm up: (15 min)

Coaches choice

 

Work Capacity: (10 min)

8 minute EMOM

3x burpees

50m sprint (back door to fence)

 

WOD: (30 min)

8 Rounds/Max Reps: (same load throughout)

20 Second Hang Cleans (115/75)

Rest 10 Seconds

20 Seconds Push Press

Rest 1 Minute

8 Rounds/Max Reps:

20 Seconds Snatches

Rest 10 Seconds

20 Seconds OHS

 

Post reps to comments.

 

Mobility (5 min)

 

Skill of the month:

Snatch


October 26th, 2014

Sunday 141026

Sunday’s Program

John_10_26_14

Warm up: (15 min)

Coaches choice

 

Work Capacity: (15 min)

10 min EMOM 

Every minute on the minute for 10 minutes

Sprint 50m

5x Strict pull-ups

 

WOD: (30 min)

Repeat for 3 rounds total, rest 2 minutes between rounds

Max rounds in 4 minutes of

15x Push press (75#/55#)

10x Sumo deadlift high pull (75#/55#)

5x Burpees

 

Post rounds to comments.

 

Skill of the month:

Snatch


October 25th, 2014

Saturday 141025

Team Saturday…

CBII_10_25_14

Warm up: (15 min)

Coaches Choice

 

WOD: (45 min)

*Split up into 2 Man Team, Tag team style

*Partition work as desired

Run 400m (both teammates)

150x Box Jumps (24/20)

75x Push Press (75/55)

150x Squats

150x Overhead Walking Lunges (35/25) *use plate overhead

Run 400m (both teammates)

 

Post time to comments.

 

Skill of the month:

Snatch


October 24th, 2014

Friday 141024

Friday’s Program

Class_10_24_14

Warm up: (15 min)

Coaches choice

 

Work Capacity: (15 min)

10 minutes EMOM 

Odd: 5x Snatch Balance

Even: 5x OHS

 

WOD: (30 min)

3 rounds

9x Power snatch (95#/65#)

15x Wall ball (30#/20#)

* Top of the minute do 5x burpees

 

Post time to comments.

 

Skill of the month:

Snatch


October 23rd, 2014

Thursday 141023

“300” We Dedicated This Day To P.O. Arthur Lopez

arthur_lopez_10_23_14

 

Police Officer
Arthur Lopez

 

Nassau County Police Department, New York

End of Watch: Tuesday, October 23, 2012

 

Police Officer Arthur Lopez was shot and killed while attempting to arrest a hit-and-run driver at the intersection of 241st Street and Jamaica Avenue.

 

Officer Lopez and his partner observed a vehicle they believed had been involved in the hit-and-run accident near the border of Nassau County and New York City. The officers followed the vehicle into Queens, where they conducted a vehicle stop. The subject opened fire on the officers after they approached and exchanged words. Officer Lopez, who was not wearing a vest, was struck in the chest. The subject then fled in his vehicle. He abandoned his vehicle and carjacked a citizen, fatally shooting the driver.

 

Officer Lopez was transported to North Shore Long Island Jewish Hospital where he succumbed to his wounds.

 

The subject was arrested several hours later and was suffering two self-inflicted gunshot wounds. He was identified as a former convict who had served four years for attempted murder. He was subsequently charged with two counts of first-degree murder for murdering Officer Lopez and the civilian. A second subject was arrested and charged in connection with providing the subject with the firearm used to commit the murders.

 

Officer Lopez had served with the Nassau County Police Department for eight years and was assigned to the Emergency Services Unit.

 

Warm up:(10 min)

coaches choice

 

WOD: (50 min)

Compare to Thursday, October 4th, 2012

“300”

25x Pull-ups

50x Deadlifts (135#/95#)

50x Push-ups

50x Box Jumps

50x Floor wipers (135/95)

50x Single arm DB/KB Clean & Press (55#/35#)

25x Pull-ups

 

Post time to comments.

 

Skill of the month:

Snatch