Archive for March, 2014

Monday’s Program

Monday, March 31st, 2014

Tammy_03_31_14

Warm-up: (10 min)

Burgener warm-up

 

Olympic: (15 min)

3x muscle snatches + 3x overhead squats x 3 sets

2x snatches from the floor x 5 sets

 

WOD: (30 min)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:

Power snatch (135#/95#)

Pull-ups

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Olympic Lifts

Sunday’s Program

Sunday, March 30th, 2014

Eric_03_30_14

Warm-up (10 mins)

Coaches Choice

 

Work capacity: (15 min)

5 rounds

Partner effort, one rows while the other rests, switch until all rounds are done

Row 50-40-30-20-10 calories

 

WOD: (30 mins)

For time:

1 round

25x Pull-ups

50x Deadlift (135#/95#)

50x Push-ups

50x Box jumps (24″/20″)

50x Floor wipers (135#/95#)

50x KB snatch (36#/25#)

25x Pull-ups

 

Post time to comments.

 

Mobility: (5 mins)

 

Skill of the Month:

Olympic Lifting

Team Saturday: “LILLI”

Saturday, March 29th, 2014

KC_03_29_13

Warm-up (10 mins)

Coaches choice

 

Olympic: (20 min)

Burgener warm-up 

6 sets:

3-position clean + push press

3-position clean + push jerk 

3-position clean + split jerk

 

WOD: (30 mins)

Team WOD

“LILLI”

Team WOD

3-man team, rotate through the following couplet:

Player 1 – 20x sit-ups

Player 2 – Max reps BB ground to overhead (use any load)

Player 3 – Adds up total lbs lifted until Player 1 is done sit-ups, then rotate through and repeat until 14550 lbs.

 

Post time to comments.

 

Skill of the month:

Olympic Lifts

14.5 Final WOD & Social

Friday, March 28th, 2014

Sunday will mark the end of 2014  CF Open.  Please join CFM for a 14.5 Social at the Box immediately following the 10am Games Class.  Feel free to bring some food and BYOB!  Let’s Celebrate for a job well done Peeps!!!!

“14.5”

Friday, March 28th, 2014

145party

Warm-up: (10 min)

Coaches choice

 

Olympic: (10 min)

Burgener warm-up

 

WOD: (40 min)

Workout 14.5

For time

21-18-15-12-9-6-3 reps of:

Thrusters, 95 / 65 lb.

Burpees

 

Or:

 

21-18-15-12-9-6-3 reps of:

Sumo deadlift high-pull, 95 / 65 lb.

Box jumps

 

Post time to comments.

 

Skill of the month:

Olympic Lifts

“Shamrock”

Thursday, March 27th, 2014

Shamrock

 

Old school Shamrock!!!

 

Warm-up: (10 min)

Burgener warm-up

 

WOD: (45 min)

“Shamrock”

Compare to Monday, November 25th, 2013

Every minute on the minute every minute perform:

1x squat first minute, then rest

2x squats second minute, then rest

3x squats third minute… and so on

Continue until you cannot perform the requisite # of squats within the minute

You MUST work for at least 20 minutes

After you fail, run 800 meters. This is not included in your score.

 

Post reps to comments.

 

Cash out:

5 sets:

3-position snatch + 1 overhead squat (power snatch from the high hang, from mid-thigh, and then from the floor, followed by an overhead squat)

 

Mobility: (5 min)

 

Skill of the month:

Olympic Lifts

Wednesday’s Program

Wednesday, March 26th, 2014

Ray_03_25_14

 

Warm-up: (15 min)

Coaches choice

 

Strength: (20 min)

Bench press

5-3-1x reps

 

WOD: (20 min)

AMRAP for 15 minutes:

30x Squat jumps

15x Pull-ups

30x Box jumps

15x Pull-ups

30x Split squats

15x Pull-ups

30x Squats

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Olympic Lifts

 

Tuesday’s Program

Tuesday, March 25th, 2014

Jimmy_Cliff_03_25_14

Warm-up: (10 min)

Burgener warm-up

 

Olympic: (15 min)

3 power cleans + 3 front squats + 3 jerks x 5 sets

 

WOD: (30 min)

5 rounds, 10-20-30-40-50x reps

KB swings (53#/35#)

Squats

Push-ups

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Olympic Lifts

Monday’s Program

Monday, March 24th, 2014

Twins_03_24_14

Warm-up: (10 min)

Burgener warm-up

 

WOD: (30 min)

10 rounds

10x Front squat (135#/95#)

5x Burpees

 

Post time to comments.

 

Olympic: (15 min)

5x Turkish get-ups per side x 3 sets

 

Mobility: (5 min)

 

Skill of the month:

Olympic Lifts

“Winner winner chicken dinner”

Sunday, March 23rd, 2014

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Warm-up (10 mins)

Burgener warm-up

 

Olympic: (15 min)

3x muscle snatches + 3x overhead squats x 3 sets

2x snatches from the floor x 5 sets

 

WOD: (30 mins)

For time:

“Winner winner chicken dinner”

7 rounds

7x Pull-ups

14x Burpees

21x Squats

 

Post time to comments.

 

Mobility: (5 mins)

 

Skill of the Month:

Olympic Lifting