Sep 30, 2018

10-1-18 WOD

Happy October!!!

For Time:
200 Meter Run, 21 Power Snatches 75/55
200 Meter Run, 21 Overhead Squats 75/55
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

20Min CAP

L1
14min amrap
250/200m row
7 hang pwr snatch
7 ohs OR 7 gobblet squats



Challenge: Snatch and OH warm up

Sep 28, 2018

9-29-18 WOD

GI JANE
100 burpee pull ups

L1
AMRAP 10
1 burpee
1 jumping pull up
2 burpee
2 burpee pull ups
3&3, 4&4, ect....rest as needed!

Sep 27, 2018

9-28-18 WOD

5 Rounds
IN 2 MINUTES:
15/12 CAL ROW - If limited in rowers , double workout and time and go team style, but cap the challenge to allow a longer workout. (:
10 DB HANG PWR CLEANS - 40/25 - open athletes 50/35
REMAINING TIME: MAX DU

Rest 2 min between rounds . SCORE IS total DU

L1 -
AMRAP 8
Row or run 200
40 singles
10 hang pwr cleans -bar or db okay



Challenge: 7 Sets: 2 Pause Dips into 1 Split Jerk -Building *note this load as we will be using what we worked up to today in future weeks.

Sep 26, 2018

9-27-18 WOD

150 MED BALL CLEANS
*Each time athlete breaks, complete 10 K2E

L1 -
7 Min AMRAP -
7 med ball cleans
7 sculling or ab mat sit ups


Challenge: Back Squat 7X3. Building/No Loss
of Mechanics

*Please take today as rest, or sub movement if
sore from monday’s work.

Sep 25, 2018

9-26-18 WOD

21-15-9
HSPU’s - Kip OKAY
Weighted sit up 45/25
Box jump 24/20

Challenge:
3 Sets:
Bent Over single arm DB Row 10 each side

1min Plank

9-25-18 WOD

15min. amrap
10 burpees over bar
30 Double unders
7 deadlifts 105/165

Challenge
Warm up for wod

Sep 23, 2018

MONDAY
9-24-18 WOD

4min AMRAP
4 C2B
4 Thrusters
Rest 4min
3min AMRAP
3 C2B
3 Thrusters
Rest 3min
2min AMRAP
MAX CAL ROW

Sep 21, 2018

9-22-18 WOD

TEAMS 0’ 2!!!!!!!!!!!!!!!!!!
One works while other rests
FOR TIME:
100 KB SUMO DEADLIFTS
400m Farmers Carry 53/35 (switch each 200m)
80 Single Arm KB Snatches 35/53
800m RUN (switch each 200)
100 DU
800 m RUN (switch each 200m)
100 DU
800 m RUN (switch each 200m)
80 Single Arm KB Snatches
400m Farmers Carry 53/35 (switch each 200)
100 KB SUMO DEADLIFTS

*Carry should be unbroken, use appropriate load.

L1
20 min AMRAP
10 KB SUMO DEADS
50 M Farmer Carry
10 KB snatches (10 each side) or DB - EVEN a press is OKAY

30 Singles

Sep 20, 2018

9-21-18 WOD

5 RFT
20 SEC HANGING L-SIT - ACCUMULATIVE sub 12 Straight leg lifts, heels above hips
15/12 CAL ROW sub 200m RUN if needed
15 FLOOR BENCH 115/75 - Load should feel easy to start

Time Domain is 15min or less.

CHALLENGE: POST WOD,

3 SETS: 10 SKULL CRUSHERS Don't exceed 15/10#, Slow controlled reps, do not perform these quickly, load should feel easy.

   15-25 HIP EXTENSIONS or 1 MIN Weighted SUPERMAN HOLD (::: VIDEO: PERFORMING HIP EXTENSION

Sep 19, 2018

9-20-18 WOD

8min AMRAP
200m RUN
21 KBS (l1 - russian okay)

Challenge: Bottoms UP Turkish Get Ups 7X1 (complete a rep on each side is a set)

Sep 18, 2018

9-19-18 WOD

10 RFT
12 MED BALL CLEANS 20/14
8 SIT UPS
6 UNWEIGHTED ALTERNATING JUMPING LUNGES


CHALLENGE: FRONT SQUAT 6X2, first rep is
following tempo, second is normal speed
1st rep @ TEMPO 033X (0= top position,
3= the lower, 3 = the bottom position,
X= the accent)

GOAL IS POSTURE AND CONTROL.

Sep 17, 2018

9-18-18 WOD

With a continuously running clock, begin a new round every 3 minutes until you complete 10 rounds of:
  • ROW 250/200m
  • 10 burpees
*Each round of the row & burpees is a MAXIMAL EFFORT! Empty the tank. Rest the remaining time and then hit it 100% again!

L1- Complete 5-10 Rounds: 150m Row/8 Burpees/Rest as needed between, maintain a good effort during work and not resting too long between rounds.

RUN 200 m if Rowers are busy.

Sep 16, 2018

9-17-18 WOD

2RFT
100 DU
10 BAR MU (TODAYS PREFERRED SUB IS 10 STRICT
C2B or 10 STRICT PULL UPS + 10 STATIC DIPS)


14min STRICT CAP

Challenge: SET UP STRICT DIP STATION FROM BOXES

NOTE: We will be creative and SAFE during CFMA building construction! Have fun with some of the possible adaptations your coaches will come up(:

Sep 15, 2018

SATURDAY NEWS!


CFMA 2.0 Begins 9am - Until finished

Lunch will be provided

If you are able to come and help move gear from our old space to our new one, it would be greatly appreciated. See you soon!

Coach Alex


Sep 14, 2018

Sep 13, 2018

9-14-18 WOD

MARATHON ROW


Kidding……


5 RFT
14 WALL BALLS (L1- Gobblet Squat OKAY)
14 ALTERNATING FRONT RACK REVERSE LUNGES 95/65


*accessory - Accumulate 3 Min Plank

Sep 12, 2018

9-13-18 WOD

Challenge:
AS A GOUP:
3X THROUGH
MUSCLE SNATCH w/ EMPTY BAR X3
OHS w/ EMPTY BAR X3
SNATCH BALANCE w/ EMPTY BAR X3

On Your OWN:


5 Sets:
1 Snatch Pull + 1 High Hang Snatch + 1 Full Snatch
Goal is building good muscle memory. Use a load you hit the movements well.


THEN:


With remaining class time: SNATCH


If the kettles hot, make some hot coco! Or however the saying goes. Build to a heavy, work technique. Work a specific portion of this lift YOU need to! Have fun!


OPTIONAL MET CON (as substitute only)
1000m Row
30 PWR SNATCH 115/75
15 OHS
1000m ROW

Sep 11, 2018

9-12-18 WOD

15min AMRAP
30 AB MAT SIT UPS
20/15 CAL ROW

10 BENT OVER DB ROWS 45/25


L1 - Reduce reps/time as needed

Sep 10, 2018

9-11-18 TRIBUTE WORKOUT

9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row,
they finish with a Run and vice versa.
The workout symbolizes the events that unfolded
on September 11, 2001, in its design.  The date and
year are represented by the row (i.e. 2001 meters)
and the 9 movements, each including 11 repetitions.
The 125-pound Thrusters represent the deaths that
occurred at the Pentagon; the 175-pound Power Clean
stands for AA Flight 175 that collided with the South
Tower; Flight 77 and Flight 93 were combined and are
represented in the 170-pound Deadlift; and the 110-
pound Push Jerk signifies the number floors in each
of the Twin Towers.
Join us tomorrow to WOD, to sweat, and to pay a
small tribute to those who were lost. Never forget –
9/11
L1- AMRAP THE MOVEMENTS AS NEEDED

Sep 9, 2018

9-10-18 WOD

EMOM 12
30 KBS (l1 russian okay)
20 Wall Balls (l1 Gobblet squat okay)
10 TTB (l1 v-up or sculling sit up)


Challenge:
Back Squat

5-5-5-3-3-3

Sep 7, 2018

21-15-9
SUMO DEADLIFT - 205/135
BAR FACING BURPEES

Challenge: Build to todays feel good 3 sumo dead
*optional - 5X20 weighted sit ups

Sep 5, 2018

9-6-18 WOD

Challenge:
Post wod
3 rounds for quality
10-15 bent over rows
10-15 DB press
10-15 strict ring dips

L2/L1

5K row
L1- row for 25-30 min

Sep 4, 2018

9-5-18 WOD

Challenge:
Death by strict pull ups
Min 1- 1 pull up
Min 2- 2 pull ups
Min 3- 3……
At min 10, max strict pull ups, if you make it that far.

L2
For time
100 air squats
800m run
75 air squats
400m run
50 air squats
200m run

L1
50 air squats
400m run
40 air squats
200m run
30 air squats

200m run

Sep 3, 2018

9-4-18 WOD

Challenge:
Tabata push ups


L2/L1
50-40-30-20-10
Calorie row
Sit ups

9-3-18 WOD

Challenge:
N/A

Team of two
2 rounds for time of:
50 dumbbell push jerks
100 double-unders
50 weighted step-ups
100 double-unders

*one partner works at a time
Men: 50-lb. dumbbells, 24-in. box

Women: 35-lb. dumbbells, 20-in. box