Sunday Outline: 6/1-6/7

Mon: Thruster Complex + thruster, burpee
Tues: TGU, W Step Ups + windmill finisher
Wed: 3 position snatch + pushup, MBC, amsu
Thurs: sled push sprint, STO, pullups + flutterkick finisher
Fri: Team row, amsu, ball slam
Sat: SDLHP, OHL, KBS, GS
Sun: Open Gym

Lifestyle Log (link coming Monday)

Good Reads:

Game of Regionals

Lack of Exercise Can Disrupt..

Family Hip Hop Night

2015-05-30 Wod

5 Rounds

15 Burpees

15 TTB

30/75 Unbroken DU / SU
(If you break, then 60/115 DU/SU)

2015-05-29 Wod

AMRAP8

4 HSPU + 16 OHL, 45/25#

Rest 2min

AMRAP8

8 Pushups + 16 Air Squats (Rx+: 8 Pistols)

2015-05-28 Wod

40 KB Swings (USA), 24/16 kg

40 Box Jumps, 24/20”

40 Walking Lunges

40 Push Press, 25/15# DB

40 Supermans

40 Wallballs, 20/14#

40 Burpees

40 Double Unders

2015-05-27 Wod

16min AMRAP

[800m Buy in. Every 200m, do 15 air squats)

2n Pullups (Rx+: CTB)

2n HPC, 135/95#

Finisher: 20 GHD Situps

2015-05-26 Wod

EMOMx18

1st: 2 Front Squats @ 90% 1RM

2nd: 100m Sprint

3rd: 4 Shoot Throughs + 2 Muscle Ups

2015-05-25 Wod

“Morrison”

50-40-30-20-10

Wallballs, 20.14#

Box Jumps, 24/20”

KB Swings (USA), 24/16 kg

Sunday Outline: 5/25-5/31

Mon: Hero Wod
Tues: Heavy Front Squats, Sprint, MU
Wed: Pullups, HPC + GHD situp finisher
Thurs: Feculant Forty
Fri: HSPU, OHL
Sat: TTB, DU
Sun: Open Gym

Basic Lifestyle Challenge Guidelines

2015-05-23 Wod

“Abbate”

1 mile run

21 Clean and Jerks, 155/105#

800m Run

21 Clean and Jerks, 155/105#

1 mile run

2015-05-22 Wod

“Dae Han”

3 Rounds

800m Run w/ 45” barbell

3 Rope Climbs

12 Thrusters, 135/95#

2015-05-21 Wod

AMRAP12

50 Double Unders

12 Hang DB Snatch, 55/35

8 WAMSU, same dumbbell

Finisher: 15 GHD Back Extensions

2015-05-20 Wod

Strength:

3-3-3-3-3

Deadlift

Finisher:

3x500m Row (max effort and rest as necessary between rows)

2015-05-19 Wod

“Cindy”

AMRAP20

5 Pullups
10 Pushups
15 Air Squats

2015-05-18 Wod

“Elizabeth”

21-15-9

(Squat) Cleans, 135/95#

Ring Dips

Finisher: 15 GHD Hip Extensions

Sunday Outline: 5/18-5/24

Mon: Dips, Cleans+ Hip Extension finisher
Tues: Pushups, Pullups, Squats
Wed: Deadlift (heavy) + Row Sprints
Thurs: DU, DB Snatch, WAMSU + Back Extension finisher
Fri: Hero Wod 
Sat: Hero Wod
Sun: Closed
Mon: Hero Wod at 730a, 900a, 1030a

Good Reads:

Five Reasons You Aren't Losing Body Fat

Yes, I'm a CrossFiter

Swineapple

2015-05-16 Wod

9min AMRAP

9 Thrusters, 115/80#

2 Rope Climbs

Rest 3min

9min AMRAP

2x[Front Rack Lunge (l&r) into OHL (l&r)], 115/80#

9 burpees over the bar

2015-05-15 Wod

4x Max Pullups (compare to 4/15/15)

Then:

2min Plank

50 Ball Slams, 50/35# (note time here and immediately continue with)

40m Bear Crawl

30 SDLHP, 95/65#

20m Bear Crawl

10 Burpees

2015-05-14 Wod

14min AMRAP

[64 AMSU buy in]

51 single unders

14 Toes Through Rings

5 HSPU

EMOM: 5 burpees

Finisher: EMOMx8: 100m sprint

2015-05-13 Wod

13min AMRAP

6 Shoulder to OH, 135/95# (Rx+: required movement becomes Push Press)

12 MBC, 20/14#

6 Box Jumps, 30/24”

Finisher: 100 Hollow body rocks (Mod: 3min hollow body hold)

2015-05-12 Wod

3 Rounds

90sec max Sled Push

30sec rest

90sec max Yoke Carry

30sec rest

90sec max HSWU

30sec rest

90sec max Power Cleans
30sec rest

*Choose your own weight for each station

2015-05-11 Wod

Strength: 4x 8 dips (rings, box, bands, or weighted. 2min rest btwn sets)

then

3 rounds

18 Back Squats @ 50% 1RM

5 Spartans

Finisher: 25 GHD situps

Sunday Outline: 5/11-5/17

Mon: Dips, Back Sq, Spartans + GHD Finisher
Tues: Coach Jerry's (actual) Birthday wod with sled pushes, yoke carries, HSWU, power cleans
Wed: Push Jerk, MBC, Box Jumps + Hollow Rock Finisher
Thurs: AMSU, TTR, HSPU, Single Unders + Sprint Finisher
Fri: Pullups, SDLHP, Plank, Ball Slams, 
Sat: Thrusters, Rope Climbs, Front Rack Lunge

2015-05-09 Wod

30 Wallballs, 20/14#

25 Box Jumps, 30/24”

20 Ball Slams, 50/35#

150m Backwards Run

10 Burpee pullups

150m Backwards Run

20 Ball Slams, 50/35#

25 Box Jumps, 30/24”

30 Wallballs, 20/14#

2015-05-08 Wod

3 Rounds

300m Row

10 HPS, 135/95#

30 Pushups

10 TTB

Finisher:

2 rounds

A: 150m Row + 5 burpees over rower + run to partner

B: plank

2016-05-07 Wod

5k (run or row)

2015-05-06 Wod

10min Partner AMRAP

A: 200m Run (Rx+: run with cookie (aka: plate)
B: 10 Burpees + max AMSU (Rx+: weighted)

Rest 2min then

5min Partner AMRAP

A: 100m Run (Rx+: weighted)
B: 5 Burpees + max AMSU (Rx+: weighted)

Rest 2min then


3min Max Plank

2015-05-05 Wod

EMOMx15

1st: Airdyne (cal)

2nd: 5 Back Squats @ 75% 1RM, RRT

3rd: 50m Sprint (5 x10m lengths with 1 burpee at each turn around), RRT

Finisher: 2x 5 Straddle Press

2015-05-04 Wod

4 Rounds

40 KB Swings (Russian), 28/20 kg

40 Weighted Lunges, 28/20 kg

40 DU

400m Hill

"May the Fourth Be With You"

Sunday Outline: 5/4-5/10

Mon: KB Swings, Lunges, DU, Hill
Tues: Back Squats @ 75%, Sprint
Wed: Cookies for Kid's Cancer Partner Wod
Thurs: Beauty's Birthday Wod
Fri: Row, HPS, Pushups, TTB
Sat: WB, Box Jumps, Ball Slams Chipper

Donate or Register for the 1130a Cookies for Kid's Cancer Class on Wed

CFV Night out Thurs, May 7th at McLoone's Boathouse

A way to cheat fatigue

2015-05-02 Wod

Teams of 3

A) 10 Box Jump on and over, 24/20 + 10 AMSU (TK)

B) 1 TGU (AHAP), RRT

C) Sled Push

2015-05-01 Wod

10min: Find Heavy Thruster (from rack is fine)

EMOMx10:

Odd: @70% of above 2x [ FS + Thruster + PP] (from rack is fine)

Even: 12 Burpees

Finisher: EMOMx4: Pigeon x 2 and Couch x 2