Sunday Outline: 9/1-9/7

Mon: 31 Heroes Wod
Tues: Strength: 6x3 Backsquats @ 80%. Finisher: lrig ytsan
Wed: Clean and Jerks, KB Swings, Run
Thurs: Strength: Squat Snatch. Wod: Squat Snatch @ 75%, Row
Fri: Strength: Pullup. Wod: Split Jerk, Step Up, Ball Slam, Finisher: T2B
Sat: Pushups and Box Jumps then finisher

Good video:

I only smoke when I'm out for drinks...

2014-08-30 Wod

14min AMRAP

A: 300m Run (TK)

B: 7 HSPU + 7 Hang Squat Cleans, 95/65#

2014-08-29 Wod

"You've got to be kidding me right now"

800m Run
16 Box Jump overs, 24/20"
8 Bear Complexes
16 OHL (DB), 45/25#
29 DB Snatches, 45/25#
82 Med Ball Twists, 20/14#
32 Bar Facing Burpees
82 Med Ball Twists, 20/14#
29 DB Snatches, 45/25#
16 OHL (DB), 45/25#
8 Bear Complexes
16 Box Jump overs, 24/20"
800m Run

2014-08-28 WOD

Strength: 1RM Bench

Finisher:

125 - Max unbroken KB swings (Hybrid), 24/16 kg = n Wallballs, 20/14#

2014-08-27 Wod

EMOMx18

1:  3 OHS @ 75% of 3RM from 8/22

2: 12 Ball Slams, 50/35#

3: 12/10 cal Airdyne

2014-08-26 Wod

15min AMRAP

Max Pullups

n Weighted Pushups, 45/25

n WAMSU, 45/25#

200m Run, 45/25#

Round 1: n= 30-Max Pullups

Round 2: n= 27-Max Pullups

Round 3: n= 24-Max Pullups

etc

2014-08-25 Wod

1x20 Back Sq (+5 from last week)

Then:

1mile Sprint

Sunday Outline: 8/25-8/31

Mon: Strength: 1x20 Back Squats (+5# from last week) + finisher (not a 5k)
Tues: Max pullups determine how many weighted pushups and amsu are required
Wed: EMOM of OHS, Ball Slams, Airdyne
Thurs: Strength: 1RM Bench Finisher: Wallball + KB Swing V2.0
Fri: Eriksen Bday Wod of DB Snatches and...
Sat: Partner AMRAP of HSPU, Hang Squat Clean
Sun: No Open Gym
Mon: Holiday Hours (classes at 7a, 9a, 11a for 31 Heroes Wod)

Good Reads:

NPGL

Best ice bucket challenge to date

How much sleep do you need?

Why some need less sleep than others

2014-08-23 Wod

2 Rounds 
50 OHL, 45/30 
25 TTB 
5 HSWU

*every 2min
Odd: 100m Run
Even: 25 Double Unders

2014-08-22 Wod

Strength:

OHS 3-3-3-3-3

Wod:

12 Burpees - Buy In 

48-36-24-12-6 

Wall Balls 20/14 
KB Swings (Hybrid) 24/16kg 

12 Burpee Buy Out

2014-08-21 Wod

Strength: 10min to work to heavy push/split jerk

Wod:

EMOMx12

Odd: 12 Box Jump On and Overs, 24/20"

Even: 6 Push/Split Jerk @ 65% strength + 5 Burpees

2014-08-20 Wod

"Berman Burner"

Buy in:

39 Box Jumps, 30/24”

39 TTB

Then AMRAP:

8 Power Cleans, 105/75#

20 AMSU

*Every 75sec perform:
2 burpees
2 Pause Front Squats, 105/75# (2sec pause)

2014-08-19 Wod

[Buy-in: 400m Hill]

48-36-24-12-6

Double Unders

12 DL @ 50%

8 CTB

[Buy-out: 400m Hill]

2014-08-18 Wod

1x20 Back Sq (+5 from last week)

Then:

“CMC: Alpha”

5min AMRAP

5 Burpees

7 Box Jumps

9 AMSU

Rest 1min then:

800m Run

Sunday Outline: 8/18-8/24

Mon: Strength: 1x20 Back Squats (+5# from last week) + Alpha
Tues: Wod: DU, DL @ 50%, CTB
Wed: 8/20/75
Thurs: Strength: Push/Split Jerk Wod: EMOM @ 65%
Fri: Strength: OHS, Wod: Wallballs, KB Swings
Sat: HSWU, OHL
Sun: Open Gym 530p

Good Reads:

Be a big baby

9 things I wish I had known

Athlete or Exerciser

2014-08-16 Wod

100 Double Unders

80 Push Ups

80 Double Unders

60m Broad Jump

60 Double Unders

40 Supermans

40 DU

20 K2E

20 Double Unders

2014-08-15 Wod

“DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 Rounds

12 Deadlifts, 155(/105)#

9 HPC

6 Push Jerks

2014-08-14 Wod

Skill: Olympic lifting positions

Wod:

12min AMRAP

2 TGU, 45/25#

6 DB Snatch, 45/25#

12 Weighted AMSU, 45/25#

2014-08-13 Wod

“Deuce is Wild” (33min Time Cap)

300m Run

33 KB Swings, 32/24 kg

22 Clean and Jerks, 135/95#

11 Burpees

300m Run

33 Pullups

22 Thrusters, 115/80#

11 Burpees

300m Run

33 TTB

22 OH Lunges, 95/65#

11 Burpees

2014-08-12 Wod

Wod:

3x5min AMRAP/2min Rest

A: 10 Ball Slams, 50/35# + 5 HSPU

B: Overhead Hold, 155/105#

Finisher: 3min Hollow Body Hold

2014-08-11 Wod

1x20 Back Sq (+5 from last week)

Then:

“CF Baseline”

500m Row

40 Air Squats

30 AMSU

20 Pushups

10 Pullups

Sunday Outline: 8/11-8/17

Mon: Strength: 1x20 Back Squats (+5# from last week) + Baseline
Tues: Wod: Partner AMRAP + Hollow Body Finisher
Wed: Deuce's Birthday Wod
Thurs: Skill: Oly Positioning, Wod: TGU, DB Snatch, WAMSU
Fri: Emmy's last day at CFV (and it's her favorite Hero wod) + drinks after (8p) at Scotty's!
Sat: Jump Chipper
Sun: No Open Gym

Good Reads:

Any CFV interest?

Chipotle vs Qdoba

Would you survive a zombie apocalypse?

2014-08-09 Wod

13:30min AMRAP

800m Run Buy in

3n MBCWB, 20/14#

3n Pullups

2014-08-08 Wod

Part I: 1RM Sq Clean

Part II:
EMOMx16

Odd: 32 Double Unders (75 single unders)

Even: 2 Sq Clean @ 80% + 2 Burpees

2014-08-07 Wod

Row 5000m

A: Row

B: 20m Bear Crawl + 10 Pushups

2014-08-06 Wod

15min AMRAP

15 Box Jumps, 24/20”

10 TTB

5 OHS, 115/80#

Finisher: 2x1min Max Shoot Through

2014-08-05 Wod

Skill:

Muscle Snatch

Wod:

5 Rounds

300m Run

5(4,3,2,1) HSWU

5 Power Snatches, 135/95#

2014-08-04 Wod

1x20 Back Sq (+5 from last week)

Then:

20-15-10-5

Ball Slams, 50/35#

Hanging L-sit Hold

Sunday Outline: 8/4-8/10

Mon: Strength: 1x20 Back Squats (+5# from last week) + Ball Slam finisher
Tues: Skill: Muscle Snatch, Wod: HSWU + Power Snatch 
Wed: Wod: Box Jump, TTB, OHS AMRAP + finisher
Thurs: Wod: Partner Row + Pushup
Fri: Strength: 1RM Squat Clean, Wod: 80% Sq Clean+DU
Sat: Wod: MBCWB, Pullup AMRAP
Sun: Open Gym at 530p!

Good Reads:

The Importance of Celebrating Your Success

Why she kicked an athlete out of her box

To false grip or not to false grip

2014-08-02 Wod

3 Rounds

20 OHL, 45/25#

20 Weighted Pushups, 45/25#

20cal Row

20 Double Unders

Finisher: 40 Burpees (for the Veep below)

2014-08-01 Wod

Skill: Handstand walking

EMOMx15

Odd: 15 AMSU + 1 HSWU
Even: 2 TGU, 75/55#

Finisher:

2min max Manmakers, 35/20#