Archive for October, 2014

CFM Halloween Party 2014

Friday, October 31st, 2014

Halloween-Party

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

CFM Halloween Party 2014

Friday, October 31st, 2014

Halloween-Party

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

Friday’s Program

Friday, October 31st, 2014

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

Thrursday’s Program

Thursday, October 30th, 2014

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

Wednesday’s Program

Wednesday, October 29th, 2014

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

Tuesday’s Program

Tuesday, October 28th, 2014

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

 

Monday’s Program

Monday, October 27th, 2014

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

Sunday’s Program

Sunday, October 26th, 2014

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

Team Saturday…

Saturday, October 25th, 2014

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

Friday’s Program

Friday, October 24th, 2014

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