2015-04-30 Wod

4 Rounds

10 Zercher Squats, 135/95#

25 WB, 20/14#

3 HSWU

Finisher: 2 x 10 windmills

2015-04 29 Wod

Stairs

20 Burpees

20 MBC, 20/14#

20 Pullups [Rx+: CTB, Scale: 20 Ring Rows]

Stairs

30 Burpees

30 MBC

30 Pullups [Rx+: CTB, Scale: 30 Ring Rows]

Stairs

Finisher: 20 GHD Sit ups

2015-04-28 wod

14min AMRAP

7 Clean and Jerk, 135/95#

21 KB Swings (Hybrid), 28/20 kg

[Rx+: 155/110# AND 32/24 kg]

Finisher: 2x25 WAMSU

2015-04-27 Wod

15min AMRAP

1 Muscle Up

15 DL @ 50%

10 TTB

150m Row

[Rx+: 3 muscles ups AND 15cal on Airdyne instead of row]

Sunday Outline: 4/27-5/3

Mon: Muscle Up, DL, TTB, Row
Tues: Clean and Jerk, KB swings + WAMSU Finisher
Wed: Stairs, Burpees, MBC, Pullups + GHD Finisher
Thurs: Zercher Sq, WB, HSWU + Windmill Finisher
Fri: Strength: Heavy Thruster + Thruster complex + Pigeon/Couch Finisher
Sat: Please leave the parking lot open so we can do a Team Wod of Box Jump, TGU, Sled Push
Sun: Open Gym at 530p

Good Stuff:

When the Doctor Says Don't Do That

Inspiring CF Athletes on Instagram

Little Penn and Teller

2015-04-25 Wod

1)

700m Reverse Hill Run

150m Bear Crawl

700m Reverse Hill Run

2)

125 AMSU (EMOM: roll over, stand up, then do 1 burpee)

2015-04-24 Wod

15-12-9-6-3

HSPU

KTE

30 DU

Finisher: 2x 8 to 10 reps each arm of DB rows

2015-04-23 Wod

12min AMRAP

8 Burpee Pullups (approx 6in out of reach)

2 Squat Snatches, athletes choice on weight

Finisher: 2min Hollow Body Hold

2015-04-22 Wod

10min Time Cap

10,9,8...3,2,1

DL @ 65% 1RM
Farmer Carry laps around barbell, 75/55#

Rest 2min then

10min Time Cap

10,9,8...3,2,1

Ball Slams, 50/35#

Wallballs, 20/14#

2015-04-21 Wod

1) 10min to find heavy triple for pause (2sec) front sq

2) 1mile sprint

3) 8x 30sec work/10sec rest alternating row and shoot throughs

Finisher: 20 GHD situps

2015-04-20 Wod

"The Stineee Meanie"

4 Rounds

40sec Toes To Rings / 20sec rest

40sec Power Cleans / 20sec rest (athletes choice on weight)

40sec Burpees / 20sec rest

40sec Rope Climbs / 20sec rest

40sec WAMSU / 20sec rest (athletes choice on weight)

Sunday Outline: 4/20-4/26

Mon: Christine Bday wod = TTR, PC, Rope Climbs, WAMSU (pizza party/snacks not included)
Tues: Pause FS, one time sprint, row + shoot through and GHD Finisher
Wed: DL + FC and BS + WB
Thurs: Burpee Pullups Squat Snatch + HBH Finisher
Fri: HSPU, KTE, DU + DB Row Finisher
Sat: Part 1 + Part 2
Sun: Open Gym at 530p

Good Stuff:

Water mid wod? You're already too late!

No Excuses

Class / Boring Meetings

2015-04-18 Wod

14min AMRAP

6 Push Press, 95/65#

8 OHL, 95/65#

10 Burpees

Rest 2min

Tabata Air Squats

2015-04-17 Wod

5 Rounds

10 HPC, 155/110#

15 KB Swings (Russian), 32/24 kg

Finisher: 2:30 One legged plank (on each leg)

2015-04-16 Wod

10min to find heavy back squat for 2 reps

then

10min AMRAP

2 Back squats @ 90% of above

10 Pushups

20 DU

Finisher: 125 AMSU

2015-04-15 Wod

1) 4x max strict pullups (2min rest in between each set)

Doing this every other day is a great program to get better at pullups. all you have to do is add one pullup (to your total of the 4 sets) every time you do it. If you start the program on a band, once you get to 20 total, go to a thinner band and start again.

2) 12-9-6-3 Manmakers, 45/25#

     3-3-3-3 HSWU

     700m Hill Loop Buy out

Finisher: 2x 40 supermans

2015-04-14 Wod

12min AMRAP

Snatch Complex (ascending OHSs), 115/80#

30sec Plank (any one)

Complex is HPS + OHS + Power Snatch + OHS according to the following sequence:

Round1: 1 HPS + 1 OHS + 1 PS + 1 OHS

Round2: 1 HPS + 2 OHS + 1 PS + 1 OHS

Round3: 1 HPS + 2 OHS + 1 PS + 2 OHS

Round4: 1 HPS + 3 OHS + 1 PS + 2 OHS

Round5: 1 HPS + 3 OHS + 1 PS + 3 OHS

etc

2015-04-13 Wod

Berman Basher

25:30 AMRAP

4 DL @ 80% 1RM

7 Barbell Rollouts

7 Burpee Box Jumps, 24/20”

500m Sandbag Run, 45/25# (if no sandbag, grab an equivalent plate)

Finisher: 2:30 Child’s Pose

Sunday Outline: 4/13 - 4/4/19

Mon: Greg B Bday wod (DL, Burpee, Box Jumps, Sandbag, BBRO)
Tues: Snatch/OHS complex, Plank + Lat. Shoulder Raise Finisher
Wed: MM, HSWU + Superman Finisher
Thurs: Strength: BSx2 + squat, pushup, DU + AMSU Finisher
Fri: HPC, KBS + plank finisher
Sat: PP, OHL + tabata finisher
Sun: Open Gym at 530p

Good Stuff:

To all the CFV attorneys - would this work?

Ropeless Climber with amazing (re: scary) views

Someone please get me this. Thank you.

2015-04-11 Wod

15min Team AMRAP

A: 12 cal row (TK)

B: 5 x (slam ball clean + squat + ball slam), 50/35 then RRT

C: Max HSPU

Finisher: Max triangle plank team hold

2015-04-10 Wod

10min to find heavy squat clean

EMOMx12

Odd: 10 Burpees

Even: 3 Squat cleans at 75% of what found above

Finisher: 25 GHD Situps

2015-04-09 Wod

Buy in: 8 rope climbs

3 rounds

15 Burpees

15 SDL @ 65% 1RM

buy out: 60 wallballs, 20/14#

2015-04-08 Wod

14min AMRAP

15 TTB (30 amsu sub)

10 Box Jump on and over, 20”

5 STO, 135/95#

Finisher: 2min Hollow Body hold

2015-04-07 Wod

5 Rounds

1min DB Snatch, 65/45#

1min Pushups

1min DU (single unders are counted 3:1)

1min Rest

Finisher: 1min Max avg watts on AD

2015-04-06 Wod

2 Rounds

400m Run

15 Pullups + 20 KB Swings (USA), 24/16 kg

400m Hill

15 OHS, 95/65# + 20 KB Swings

Finisher: Couch and Pigeon Stretches for 1min each leg

Sunday Outline: 4/6-4/12

Revised class times this week Mon, April 6th through Fri, April 10th - please check schedule to confirm!

Mon: Pullups, OHS, KB Swings
Tues: DB Snatch, Pushups, DU
Wed: TTB, Box Jumps, STO
Thurs: rope climbs, wallballs, SDL
Fri: Squat Cleans + EMOM
Sat: Team row, ball slam complex, HSPU
Sun: Open Gym at 530p

Good Stuff:

I'm not stoopid

I hated what I saw in the mirror

41sec to prevent a chocking baby from dying

2015-04-04 Wod

90sec: Max effort Rope Climbs

Rest as necessary then

40-30-20-10

Burpees

WB, 20/14#

200m Farmer’s Carry, 32/24 kg

2015-04-03 Wod

14min AMRAP

7 Bear Complexes

7 Ball Slams, 50/35#

14 AMSU

Finisher: 2min plank

2014-04-02 Wod

EMOMx16

ODD: 6 Box Jumps, 34/28” + 5 HSPU

EVEN: 6 Box Jumps, 34/28” + 5 CTB Pulups

Finisher: 20 GHD Situps

2015-04-01 Wod

5-10-15-20-15-10-5

Pushups

Jumping Back Squats, 75/55#

Finisher: 3x Max unbroken Shoulder to OH starting with strict press then going to push press then finishing push jerk, 75/55#