May 31, 2017

6-1-17 WOD

3 RFT
12 Power Snatch (linkable)
15 TTB (l1 v up okay)

Challenge: Tabata V-Up


MWOD

May 30, 2017

5-31-17 WOD

30 Burpees
60 Cal Bike
60 Sit-ups
20 Burpees
45 Cal Bike
45 Sit-ups
10 Burpees
30 Cal Bike
30 Sit-ups

L1-
4 rounds
400m row
15 burpees
25 sit ups
Challenge: Tabata Side Plank, switch sides halfway

May 29, 2017

5-30-17 Coach Alex Bday WOD

If You completed Murph, please take today as a rest/recovery day!!!!!
Coach Alex B-Day WOD!!!
5 Rounds
31 DU
7 Deadlifts 315/225 *do not use more than 75% 1rm (This load is based on a % Coach Alex’s 1rm, Happppy Birthday!!!!!!)


L1
5 Rounds
62 singles
10 Deadlifts

May 28, 2017

5-29-17 WOD

MEMORIAL DAY MURPH
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile


*If you are seasoned and can do this weighted - use a 20/14lb Weight Vest


L1
40 min Amrap
500m Row
200m Run or WALK if you must!!!
20 Push Ups
20 Squats
20 Jumping Pull Ups


45 Min Time Cap

*Set Up for WOD!!

May 25, 2017

5-26-17 WOD

UNTIL DEATH
FT:
20 Back Squats use no more than 65% of todays build
2 mile run
20 back Squats
Each Time you break, on squats, you must do 10 bicep curls.


30 min Time Cap
*IN honor of our friends at CFTD!!! Coach Dan and Vicki getting married tomorrow! Congrats guys! You are awesome!!!


L1
4 Rounds
12 Bsquat or Gobblet Squat
400m run or 500m Row


Challenge:15 Minutes: Warm UP for WOD: Back Squat 5@ 50% 5@60% 3@70 2@75 1@80 1@85 1@90 1@95
Build to todays feel good to get a % for the workout. We don’t want to spend too much time on this (::

May 24, 2017

5-25-17 WOD

3 Rounds
1 Min Cal Row
1 Min Box Jump Overs (l1 stepping)
1 Min Burpee
1 Min Pull Ups (l1 jumping
Rest 1 Min

Challenge: KB Bench 3XMax Reps - Focus on KB Balance, positioning, and evenness of each rep.

May 23, 2017

5-24-17 WOD

20min AMRAP
200m Run
12 KB Deads 70/53 (l1 use 2 KB, L1 use 1 sumo style)
2 legless rope climbs (sub 5 Strict Pull Ups)

Challenge: Turkish Get Ups 7 sets (1 on right and 1 on left = 1 set)

May 22, 2017

5-23-17 WOD

Regionals  EVENT 2


21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Strict Time cap: 6 minutes
*Keep this workout within the time frame, it should be a stay moving sprint!!!!

Challenge: 2 Minutes Max Burpee Dumbbell Box Step Overs (holding 2 dumbbells or KB)

May 21, 2017

5-22-17 WOD

OHS
5@70%
2@80%
2@85%
1@90%
1@95%
1@100% (this should be your feel good from last week)
1@101+% (stay at the same load or add load if you have more in the tank today)
FT
3 RDS
800m Run
50 Squats (Bodyweight only, no barbell here)
50 push ups


L1
20 min amrap
400m run or row
20 squats
12 Push ups

May 18, 2017

5-19-17 WOD

Challenge: Front Squat 5@70 4@75 3@80 3@85

AMRAP 17:
20 Calorie Bike or 30 Cal Row (please wipe down bike/row after use)
18 Power DB Snatches (light moveable load)
20 Box Jumps (24/20″)
18 Sit Ups

May 17, 2017

5-18 17 WOD

Challenge:  5 Sets: 3 Snatch Push Press + 2 Snatch Balance

Right into
5X3 Tempo OHS, same speed on the way down as the way up. VERY important. No loosing tension. Meaning if the speed changes at all in any point of this movement, we have not kept tension.
Right into
Todays Heavy OHS

May 16, 2017

5-17-17 WOD

5X3 Clean Deadlift. Pause off floor, at knee, pockets, back to knee and pause, and pause again above the floor, drop, and reset for next clean deadlift.
Immediately Into
7X1 High Hang Cleans. Pause at just below or at pockets, and clean. Working speed, positioning, and receiving position, not load.

WOD:
40 wall Balls
30 Pull Ups
10 MU - 10 Strict pull up + 10 Dips
30 TTB
30 Strict Dips

May 15, 2017

5-16-17 WOD

Challege:
5X3 Behind the Neck neck Heaving Split Jerk Press w/ no foot movement. Perform as a group For Warm UP: PVC or Empty Bar

Then:
7X1 Behind the Neck Split Jerk Pause in receiving position before recovering
3 RFT
15 Burpee to  6” Target
12 Strict HSPU
9 Strict C2B

May 14, 2017

5-15-17 WOD

Challenge: 40 TTB FT

4 RFT
20 Lunges - hold 2 KB at sides
30 Jumping Squats to 6’ target (when I say squat it means AIR squat, not Front, back, OH, and any other type of loaded squat)
40 SIt Ups

20min CAP

May 11, 2017

5-12-17 WOD

7 sets: 1 Clean Pull + High Hang Clean + Clean (full, yes squat :)

75 DB Thrusters * Every Minute on the Minute Complete 5 burpees

May 10, 2017

5-11-17 WOD

Challenge: 6 Sets: 1 strict Ring Pull Up + 1 Strict MU + 3 Strict Dips

Or practice 5 Rounds of HOLDS:
Holds, top or bottom holds on rings, flase grip holds,
*if you can do Flase Grip Ring Pull Ups but no MU Yet: do something like
5X3 Strict Flase grip pull up.
  • Focus on quality, not volume here.

AMRAP 15
30 K2E
20 Box Jump Over

15 Floor Wipers

May 9, 2017

5-10-17 WOD

“Spring Swing”
21 Back Squat (135/95)
21 Kettlebell Swings (70/53)
400m Run
15 Front Squat (95/65)
15 Kettlebell Swings (70/53)
400m Run
9 Thrusters (95/65)
9 Kettlebell Swings (70/53)
400m Run

*set up for WOD

May 8, 2017

5-9-17 WOD

Challenge:
Max Strict Pull Ups X3 Sets *min 5 reps per set to count towards score

Annie
50-40-30-20-10
Sit Up
DU

May 7, 2017

5-8-17 WOD

Heads UP Coach KT and Alex will be in CABO!!!!! May 10th thru 17th!! This means NO RULESS!! JK. Just a heads up, and as of right now Monday the 15th, 4:30 and 5:30 will be cancelled as there is no coach available to fill in this day. Very sorry for any inconvenience. Endurance will still be on at 6:45 as normal this day!! I will take the 4:30 and 5;30 off the schedule for now, but in the event someone's schedule opens up, we will add it back on immediately and let you guys know via Facebook!

Monday Funday
3000m row
Run 1 mile
100 Push Ups

*break up however you like!!

Set Up For WOD

May 4, 2017

5-5-17 WOD

NASTY GURRRLZZZZ
3 Rounds
50 squats
7 MU
10 Hang Cleans 135/95

Set up for WOD

May 3, 2017

5-4-17 WOD

Challenge
Tabata Sit Ups

50-40-30-20-10
Wall Ball

Run in between each round 400m

May 2, 2017

5-3-17 WOD

Challege:
7X1 Power Jerk Building to feel good and move good
3 Rounds:
10 Clean and Jerk - do not exceed 70% of todays feel good power single.
20 Chest-to-Bar Pull-ups

50 Double-unders

May 1, 2017

5-2-17 WOD

Challenge: Front Squat 5@70 4@75 3@80 2 @85

3 Rounds
Run 800

Rest 1:1