Archive for September, 2016

Friday’s Program

Friday, September 30th, 2016

CFM_Kids_09_30_16

Warm-up:

Coaches choice

 

Strength:

Bench press 

5-5-5-5-5 reps

 

WOD:

HITT

3 rounds 

1 minute at each station / 15 second transition between movements:

Double unders 

Assault bike (calories)

Rower  (calories)

Burpees to 6” target 

Plyo push-ups

 

Post reps to comments.

 

Skill of the week:

Peg board

Thursday’s Program

Thursday, September 29th, 2016

Class_09_29_16

Warm-up:

Coaches choice

 

Skill:

Peg board skills / Progressions 

2 rounds 

10x Negative Pull-ups*

20 seconds left / right arm hang (chin to bar)

30 seconds dead hang left / right 

*Pull-up or jump into it

 

WOD: 

For time: 

25x Box jumps (24” / 20”) Rx and Scaled

75x Wall ball Rx (20 / 14) Scaled (14 / 10)

25x Box jumps (24” / 20”)

50x Deadlifts Rx (155 / 105) Scaled (135 / 95)

25x Box jumps (24” / 20”)

25x Thrusters Rx (135 / 95) Scaled (95 / 65)

 

Post time to comments.

 

Cash out:

Tabata assault bike (4 minutes / 20:10 for max calories)

 

Skill of the week:

Peg board

Wednesday’s Program

Wednesday, September 28th, 2016

Lori_09_28_16

Warm-up:

Coaches choice

 

WOD:

8 minute AMRAP

200m Run

6x Pass throughs / push-up / dip combo

8x Alternating lunges with plate (45 / 25)

Rest 2 minutes

8 minute AMRAP

Row 200m

10x Ground to overhead with plate (45 / 25)

10x Box jumps (24” / 20”)

 

Post rounds to comments.

 

Cash out:

Peg board

 

Skill of the week:

Peg board

Tuesday’s Program

Tuesday, September 27th, 2016

CFM_Kids_09_27_16

Warm-up:

Coaches choice

 

Work capacity:

8 minute AMRAP

All reps are meant to be unbroken!

8x Double unders 

8x Wall ball (20 / 14)

8x Pull-ups

8x K2E

 

WOD:

5 rounds 

15x Thruster (95 / 65)

30x Sit-ups

 

Post time to comments.

 

Skill of the week:

Peg board

Monday’s Program

Monday, September 26th, 2016

Jess_09_26_16

Warm-up:

Coached choice

 

Skill:

Peg board skills / progressions 

2 rounds 

10x Negative Pull-ups*

20 seconds left / right arm hang (chin to bar)

30 seconds dead hang left / right 

*Pull-up or jump-up into it!

 

WOD:

18 minute AMRAP 

20x SDHP (95 / 65)

10x HSPU

20x Double unders 

10x Burpees

20x Front squats (95 / 65)

10x T2B

 

Modify HSPU with Dumbell press

Modify T2B with knee raises

 

Post rounds to comments.

 

Skill of the week:

Peg board

“Twins”

Sunday, September 25th, 2016

Maryann_09_25_16

Warm-up:

Coaches choice

 

WOD:

“Twins”

2 rounds of each couplet for time…

2 rounds 

750m Row

20x HSPU

Then…

2 rounds 

20x Thrusters (115 / 80)

20x L pull-ups 

Mod the L pull-ups with 20x regular pull-ups and 20x leg raises 

 

Post rounds to comments.

 

Cash out:

Peg board

 

Skill of the week:

Split jerk

Saturday’s Program

Saturday, September 24th, 2016

Class_09_24_16

Warm-up:

Coaches choice

 

Strength:

EMOM for max rounds 

Rx starting weight 

2x Front squats (135 / 95)

Scaled starting weight 

2x Front squats (95 / 65)

Add 10 lbs. each round until failure

Score = last successful round completed

 

WOD:

20 minute AMRAP 

10x Ring push-ups

20x Alternating lunges (45 / 25 plate)

30x Sit-ups (45 / 25 plate)

400m run

 

Post rounds to comments.

 

Skill of the week:

Split jerk

Friday’s Program

Friday, September 23rd, 2016

Candice_09_23_16

Warm-up:

Coaches choice

 

Work capacity:

Max rounds in 12 minutes 

1x Snatch  (115 / 80)

2x OHS

3x Ring dips 

Add 1x reps per movement each additional round 

If you fail, keep working at number you successfully completed for the full 12 minutes

 

WOD:

27-21-15-9 reps

Wall ball (20 / 14)

Snatch (95 / 65)

 

Post time to comments.

 

Cash out:

Peg board

 

Skill of the week:

Split snatch

Thursday’s Program

Thursday, September 22nd, 2016

CFM_Kids_09_22_16

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

3x Bench press (85-90% 1RM)

20x Double unders

Modify du’s with 20x vertical jumps 12” above raised hands

 

WOD:

4 RFT

50x Double unders

Run 400m

10x Burpee chest to bar pull-ups

 

Post time to comments.

 

Skill of the week:

Split jerk

Wednesday’s Program

Wednesday, September 21st, 2016

Kelly_Steph_09_21_16

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

5x Split jerks 

10x Push-ups

 

WOD:

20 minute AMRAP 

2x Rope climbs

20x Alt pistols

40x Double unders

 

Post rounds to comments.

 

Skill of the week:

Split jerk