Archive for January, 2016

Sunday’s Program

Sunday, January 31st, 2016

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

Kids & Teens Make up Class for Saturday 1/30

Friday, January 29th, 2016

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

Teens:  Sunday 1/31 12-1pm

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

Friday, January 29th, 2016

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

Friday’s Program

Friday, January 29th, 2016

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

No Baby, Leave The Socks On! 2016

Thursday, January 28th, 2016

nobaby_16

Thursday’s Program

Thursday, January 28th, 2016

Alex_1_28_16

Warm-up:

Coaches choice

 

WOD:

“Team WOD”

Row 4000m

While one person rows, the other does double unders.

Score is time and max amount of DU’s.

 

Post time to comments.

 

Skill of the week:

Double unders

There will be open mat this Friday 530am. 1/29

Wednesday, January 27th, 2016

“No Baby, Final WOD”

Wednesday, January 27th, 2016

CFM_1_27_16

Warm-up:

Coach choice

 

Strength/work capacity:

Barbell Complex 

10 minute EMOM

2x Hang cleans (135/95)

2x Push jerk 

Add 10# per round until you reach a failed weight, then drop weight to last successful round and keep working.

 

WOD:

“No Baby, Final WOD”

5 RFT (12 minute cap)

5x Deadlifts (185/155)

10x Box jumps (30/24)

10x Pull-ups

 

Post time to comments.

 

Skill of the week:

Double unders

“Prison Break”

Tuesday, January 26th, 2016

Jordan_1_26_16

Warm-up:

Coaches choice

 

Strength:

10 minute EMOM 

Push Press (115/75)

Minute 1…2 reps

Minute 2…4 reps

Minute 3…6 reps

*Keep working for 10 minutes. If you fail, keep doing last successful round.

 

WOD:

“Prison Break”

20 rounds

20-19-18-…-3-2-1x Burpees

Sprint 50m

 

Post time to comments.

 

Skill of the week:

Double unders

Monday’s Program

Monday, January 25th, 2016

CFM_No_Baby

 

“No Baby Leave The Socks On”
This Saturday 8am at CFM!

 

Warm-up:

Coaches choice

 

Skill:

Double unders

-Single bounce (1 minute)

-Slow single (BIG jump, slow rope) (1 minute)

-Single, double, single, double (1 minute)

-Double unders (work on glued elbows, hands in front of body, higher jump) (1 minute)

 

WOD:

4 rounds

21-15-9-4x reps

Back squat (165/125)

Wall ball (30/20)

KB swing (70/55)

 

Post time to comments.

 

Skill of the week:

Double unders