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#

2014-07-31 Wod

3 Rounds

1min Airdyne

1min Push Press, 75/55#

1min Box Jump, 24/20”

1min TTB

1min Wallballs, 20/14

1min Rest

2014-07-30 Wod

Skill:

Bench Press

Wod:

18min AMRAP

9 Pullups

7 KB Swings (USA), 32/24 kg

5 Bench Press

3 Tire Flips

100m Run (end of sidewalk)

2014-07-29 Wod

Skill:

Tall Cleans

Wod:

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

Squat Clean, 95/65#

Hurdles, 30/24”

Finisher:

3xMax Strict Toes To Bar

2014-07-28 Wod

1x20 Back Sq (+5 from last week)

then:

"Hatchling Woddiversary"

2 Round Partner Wod (guy + girl, IGYG)
600m Run (together)
50 Step ups, 20”
40 DB Snatches, 45/25#
30 Burpees to a Box
(Guy does the entire wod with a 14# medball taped to his stomach. In the case of male pairs, alternate wearing a 45# weight vest each round.)

Sunday Outline: 7/28-8/3

Mon: 1x20 Back Squats (+5# from last week) + Hatch Woddiversary
Tues: Skill: Tall Cleans, Wod: Squat Cleans and Hurdles, Finisher: Strict TTB
Wed: Skill: Bench Press, Wod: Pullup, KB Swing, Press, + some outdoor stuff AMRAP
Thurs: Fight Gone Dab
Fri: Skill: Handstand Walk, Wod: EMOM w/ no motivational consequence, Finisher: Manmakers
Sat: 3x20
Sun: No Open Gym

Good Reads:

I like this guy's sense of humor

How CrossFit saved Miranda Oldryod's life

Why I am not happy with being named the 10th best CrossFit box in the U.S.

2014-07-26 Wod

15min AMRAP
Partner A: 50m Zercher Carry* + 50m OH Carry* (timekeeper)

Partner B: Amrap (1-2-3-4-5-4-3-2-1 Push Jerk* + burpees)
*115/80#

2014-07-25 Wod

Skill: Oly position 1, 2, 3  w/ barbell

12 AMRAP

10 KB Swings (Russian), 28/20 kg

8 Power Clean, 115/80#

6 Front Rack Lunges

2014-07-24 Wod

6 Rounds
150m Uneven Farmers Carry

5 Renegade Rows (each arm), 55/35#

1 TGU (each arm), 55/35#

2014-07-23 Wod

15-12-9

Chest to Ring Pullups

Thrusters, 115/80#

(change weights, rest as needed)

9-6-3

Ring Pullups

Thrusters, 95/65#

(Score is total time to complete 15-12-9-9-6-3, including rest)

2014-07-22 Wod

Part I:

Weighted Pushups 3-3-3-3-3

Part II:

16min AMRAP

12 DL @ 50%

8 Toes to Rings

200m Run

2014-07-21 Wod

1x20 Back Sq (+5 from last week)

then:

“Ghost”
6 Rounds
1min Row
1min Burpees
1min Double Under
1min Rest

Sunday Outline: 7/21-7/27

Mon: 1x20 Back Squats (+5# from last week) + finisher
Tues: T2R + DL
Wed: How you say Francesca is calling? 
Thurs: TGU + Renegade Row + carry 
Fri: KB Swings + Cleans
Sat: Team Push Jerks + carry
Sun: Open Gym at 530

Good Reads:

The Central Governor

The Push-Up: Why is this so hard?

Bacon Sushi!!!

2014-07-19 Wod

20-15-10-5

Ring Dips

Burpees

100-200-300-400

Run