Archive for January, 2014

Friday’s Program

Friday, January 31st, 2014

Alec_01_31_14

Warm up: (10 min)

Coaches choice

 

Olympic: (20 min)

Burgener warm-up

3x High-hang snatches + 3x Overhead squats

x 5 sets

 

WOD: (25 min)

For time

50x Burpees 

75x Flutterkicks (4-count) 

100x KB swings (55#/35#) 

150x Sit-ups 

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Olympic Lifting

Thursday’s Program

Thursday, January 30th, 2014

Kevin_01_30_14

Warm up: (10 min)

Coaces choice

 

Work Capacity: (10 min)

5 rounds

1 minute max effort

30 seconds rest

Vertical jumps (You must hit an object at least 6” above your reach)

 

Skill: (15 min)

Hang Medball Cleans, KB Cleans, Hang Squat Cleans

 

WOD: (20 min)

5 rounds

7x Hang squat clean (155#/105#) 

10x Clapping push-ups 

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Olympic Lifting

CFM Endurance: 01/30/14

Thursday, January 30th, 2014

CFM Endurance

Run or row

12 minutes for max distance.

“Breathless”

Wednesday, January 29th, 2014

CFM_Class_01_29_14

Warm up: (10 min)

Coaches choice

 

Olympic: (20 min)

Burgener warm-up

3x front squats + 3x jerks 

x 5 sets

 

WOD: (30 min)

“Breathless”

10 rounds

5x Shoulder press (135#/95#) 

30x Double unders 

10x Pull-ups 

30x Double unders

 

25 minute cap.

 

Post time to comments.

 

Skill of the month:

Olympic Lifting

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday’s Program

Tuesday, January 28th, 2014

Bill_01_28_14

Warm up: (10 min)

Coaches choice

 

Olympic: (10 mins)

Burgener warm-up (Snatch)

 

Work Capacity: (15 mins)

12 minute EMOM

Hang Power Snatch

With an unloaded barbell. Starting at 10x and adding 2x at the top of each minute.

 

WOD: (25 min)

Max rounds in 20 minutes

5x C2B pull-ups 

10x Ring dips 

15x Sit-ups 

 

Post rounds to comments.

 

Skill of the Month:

Olympic Lifting

CFM Endurance: 01/28/14

Tuesday, January 28th, 2014

3 Rounds

Row 2 minutes

1 Minute max reps burpees

1 Minute rest between rounds

“Hitting the Gas”

Monday, January 27th, 2014

Class_01_27_14

Warm up: (10 mins)

Coaches choice

 

Work Capacity: (10 mins)

Row 2000 meters

 

Olympic: (15 mins)

Burgener warm-up (Snatch)

Skill transfer exercises for the snatch:

3 sets:

3x Overhead squats

3x Pressing snatch balances

3x Heaving snatch balances

3x Snatch balances

 

WOD: (20 min)

“Hitting the Gas”

5 minute AMRAP each couplet

3x Bench press (bw) 

10x Plyo push-ups 

Rest 5 minutes after last round

5x Back squat (bw) 

6x Box jumps (24 inch/20 inch) 

 

Post rounds to comments.

 

Mobility (5 min)

 

Skill of the month:

Olympic Lifting

Sunday’s Program

Sunday, January 26th, 2014

Jenni_Tanya_01_26_14

Warm-up (10 mins)

Coaches Choice 

 

Skill: (20 mins)

Endurance Drills with Coach Jenni

 

WOD: (25 mins)

10x Thrusters (125#/85#)

50x Double-unders

8x Thrusters

40x Double-unders

6x Thrusters

30x Double-unders

4x Thrusters

20x Double-unders

2x Thrusters

10x Double-unders

 

Post time to comments.

 

Mobility: (5 mins)

 

Skill of the Month:

Olympic Lifting

CFM Endurance: 01/26/14

Sunday, January 26th, 2014

1600m; rest 3 min

800m; rest 2 min

400m; rest 1 min

200m; rest 30 sec

100m

Team Saturday

Saturday, January 25th, 2014

Class_01_25_14

Warm-up: (10 mins)

Coaches Choice 

 

Olympic: (20 mins)

Burgener warm-up (Cleans)

3 high-hang cleans + 3 push presses x 5 sets

 

WOD: (25 mins)

“Team Saturday”

With a partner:

20 minute AMRAP

3x Power cleans (145#/105#)

3x Pull-ups

3x Burpees

 

One partner holds a plank as the other completes the reps, then switch.

 

Post rounds to comments.

 

Mobility: (5 mins)

 

Skill of the Month:

Olympic Lifting