2014-10-07 Wod

Skill: Snatch Progressions + work toward Heavy Power Snatch into OHS (or Squat Snatch)

Wod:

8min AMRAP

1n Power Snatch + OHS (or Squat Snatch if applicable) @ 75% of what was found earlier

2 HSPU

Finisher: 20 Floor Wipers

2014-10-06 Wod

"Nitsa Easy One"

10min to work to heavy Deadlift for a triple

rest 2min then

Partner A: 5 Box Jump On and Over, 24/20” + 3 HSWU (Timekeeper)

Partner B: Single Unders

Total jump rope = 1071- (Max DL for Partner A + Max DL for Partner B)

Buy-out: 1mile run with 45/30# barbell

Sunday Outline: 10/6-10/12

Mon: Heavy Deadlifts + partner jumping wod
Tues: Skill: Snatch progression, Wod: Snatch + HSPU, Finisher: Floor Wipers
Wed: Strength: Push Press (Double) + KB, DU Wod
Thurs: Front Squat, Row, L-sit
Fri: Pat's Bday Chipper Wod
Sat: Clean EMOM
Sun: 530p Open Gym

Good Reads:

Those who can adapt and overcome always prevail

Why this doctor hopes to die at 75

Want long lean muscles? Read this!

Bad Lip reading of The Walking Dead: Season Four

2014-09-27 Wod

5min AMRAP (CMC Pit Charlie Workout)
5 Shoulder to Overhead, 75/45#
7 Burpee Box Jump on and Over, 20"
9 KB Swings (USA), 20/12 kg
2min rest then
5min AMRAP (CMC Pit Bravo Workout)
5 Shoulder to Overhead, 45/25#
7 Burpee Box Jump, 20"
9 KB Swings (Russian), 20/12 kg
2min rest then
5min AMRAP (CMC Pit Alpha Workout)
5 Burpees
7 Box Jumps, 20"
9 AMSU

2014-09-26 Wod

"One Day More"

27 KB Swings (USA), 32/24 kg

4 Barbell Complexes, 115/80#

1 Flight of Stairs, 45/25#

4 Barbell Complexes

27 Double Unders (*unbroken)

4 Barbell Complexes

27 Hand Release Pushups

4 Barbell Complexes

27 DU (*unbroken)

4 Barbell Complexes

1 Flight of Stairs

4 Barbell Complexes

27 KB Swings (USA)

Barbell Complex = 1 Power Clean, 1 Split Jerk, 1 Hang Squat Clean, 1 Split Jerk, 1 Burpee over the bar

* If not unbroken in 2 tries, then 14 burpee penalty

2014-09-25 Wod

4 Rounds

12 DL @ 65% 1RM

12 Hurdles, 24/20”

12 DB Snatches, 65/45# (6 each, alt, from ground)

2014-09-24 Wod

Strength: 10min to work to heavy Front Sq for a triple

Wod: 

6min Time Cap

650m Hill Run

Max Power Cleans 185/125#

2014-09-23 Wod

EMOMx20

Odd: 12 Wallballs, 20/14# + 8 TTB

Even: 100m Sprint + 5 Burpees

2014-09-22 Wod

3 Rounds

25 Pullups (or 20 ring rows or 15 strict pullups or 15RR+10StPu)

20 Ball Slams, 50/35#

15 Push Press w/ a 2sec hold at the top, 105/70#

Sunday Outline: 9/22-9/28

Mon: Pullups, Ball Slams, PP + AMSU finisher
Tues: WB, TTB & Sprint, Burpee EMOM
Wed: Strength: Front Squat (Triple) + Modified GSO Event 1
Thurs: DL, Hurdles, DB Snatch
Fri: Amanda's Bday Wod
Sat: Charlie, Bravo, Alpha
Sun: 530p Open Gym

Good Reads:

How we spend our time

For the record, he's blind

Can't stress this enough! Accordingly, please go see either:

Mike (schedule an appointment at CFV here)
Lauren (she'll be coming in for a free seminar soon)
Tyler (he'll be here Saturday, Oct 4th conducting free corrective consultations)

2014-09-20 Wod

Skill: HS Hold/walk work

12min AMRAP

4 TGU, 55/35# (2 each arm)

8 Tire Flips

250m Row

2014-09-19 Wod

Strength: 10min to work to heavy strict press triple (with back off sets)

10min AMRAP

3 manmakers, 45/25#

6 KB Swings (hybrid), 32/24 kg

1n HSPU

2014-09-18 Wod

Pam's Labyrinth

IGYG Partners

74 cal Row Buy-in (switch every 40sec until 74 cal reached)

40 Burpees (total)

18 AMSU w/ med ball pass (each), 20/14#

9 HPC (each), AHAP (bar cannot touch the ground)

1 Rope Climb (each)

9 HPC (each)

18 AMSU w/ med ball pass (each)

40 Burpees (total)

Btwn each movement: “obstacle course” downstairs + 100m run with medball

2014-09-17 Wod

50secx18

Odd: 1 Power Snatch + 1 OHS + 1 Snatch Balance, AHAP

Even: 9 KTE

2014-09-16 Wod

Strength: 15min to work to heavy single Front Sq

Wod:

GSO 2014 - Event 2

8min AMRAP (scaled)

50 DU (100 single unders)

25 Wallballs, 20/14# (14/10#)

15 TTB (15 AMSU)

2014-09-15 Wod

"Do it for the food baby"

4x6:30min AMRAPs with 90sec rest in btwn

A: 16 Box Jumps, 24/20” + 9 DL, 185/115#

B: 16 Pullups + 9 Back Squats, 135/80#

C: 16 Ball Slams, 50/35# + 9 TTB

D: 16 Burpees over bar + 9 Power Cleans, 95/60#

Buy-in for every AMRAP is:

AMSU = 60/40 - Max Cal on Airdyne in 1min

Sunday Outline: 9/15-9/21

Mon: Jessica Bday Wod (Box Jumps, DL, Back Sq, Pullups, Ball Slams, TTB, Burpees, Cleans)
Tues: Strength: Front Squat (Single) + GSO Event 2
Wed: Snatch/OHS/Snatch Balance EMOM
Thurs: Pam's Labyrinth (IGYG partner wod including AMSUs, and a rope climb)
Fri: Strength: Strict Press (Triple) + MM, KB, HSPU AMRAP
Sat: Skill: Hand Stands + TGU, Tire Flip, Row AMRAP
Sun: 530p Open Gym
Good Reads:

Motivation at it's best

Can't stress this enough! Accordingly, please go see either:

Mike (schedule an appointment at CFV here)
Lauren (she'll be coming in for a free seminar soon)
Tyler (he'll be here Saturday, Oct 4th conducting free corrective consultations)

2014-09-13 Wod

30 HSPU

60 Wallballs, 20/14#

Every 90sec: 4 Front Rack Lunges, 135/95#

(Start with lunges and break up hspu and wb as necessary)

2014-09-12 Wod

Strength: Overhead Stability Work w/ KB hanging from PVC with rubber bands

Then:

15min AMRAP

8 DB Snatch Complex, alt, 65/45# (4 each arm)

15 Burpees

250m Row

Complex = 1 DB Snatch + 1 Hang DB Snatch

2014-09-11 Wod

9min AMRAP:

Partner IGYG

45sec Max Cal on Airdyne

(Box Goal: 2,977cal - one cal for each life lost on 9/11)

Rest 2min

11min AMRAP

33 DU

22sec Hanging L-sit

11 SDL @ 50% 1RM

2014-09-10 Wod

3 Rounds

35 Pushups

20 Strict Pullups (or 20 Ring Rows)

200m run up the hill

20 Pistols (or 35 Air Squats)

200m Run back inside

2014-09-09 Wod

Strength: 1RM Back Squat

Finisher:

50 Cal on Airdyne

10 HSWU

2014-09-08 Wod

As Partners

Buy-in: 650m Barbell Carry (run to boulder, up hill on the way back, then inside)

3 IGYG Rounds

1 Complex+15 AMSU+1 complex

Buy-out: IGYG 200m Sprint

1 Complex = 1 Hang Squat Clean + 2 Thrusters, + 3 Push Jerks

Barbell weight should be approx 65% of recent heaviest Push Jerk

Sunday Outline: 9/8-9/14

**New schedule in effect this week**

Mon: Partner Wod (IGYG Hang Squat Clean Complex + amsu)
Tues: 1RM Back Squat + Finisher
Wed: Push, Pull, Run, Squat, Run
Thurs: 9min Partner AMRAP + 11min DL, DU, Lsit AMRAP
Fri: Strength: Overhead Stability Work, Row, DB Snatch Complex AMRAP
Sat: HSPU, WB, EMOM Lunges AMRAP (Free Rope Climb /  Ring Seminar 10a at CFV)
Sun: 530p Open Gym

Good Reads:

Obsessed with CF?

Bacon Wins Again (longer read but interesting)

Please do not drop the bar unnecessarily

Intellectual Jokes

2014-09-06 Wod

30-24-18-12-6

Pushups

6-12-18-24-30

Box Jumps, 24/20”

Finisher: 2min Hollow Body Hold

2014-09-05 Wod

Strength: 2x Max Strict Pullups (1st set weight, 2nd set bodyweight)

Wod:

10min AMRAP

3 Split Jerks @ 80%

6 Box Step Up and Over, 24/20” & 50/35#

9 Ball Slams, 50/35#

Finisher: 50 TTB for time

2014-09-04 Wod

Strength: 10min to work toward heavy Squat Snatch

Wod:

12 Rounds of 50sec work/15sec rest

Odd: 2 Squat Snatch at 75% of above

Even: Max Distance Row

2014-09-03 Wod

20min AMRAP

5 Clean and Jerks, 135/95#

15 KB Swings (Hybrid), 28/20 kg

200m Run

2014-09-02 Wod

Strength: 6x3 Back Squat @ 80% 1RM

Finish with a 110% Walkout

Reverse Annie

10-20-30-40-50

AMSU

Double Unders

2014-09-01 Wod

"31 Heroes"

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.

31min Partner AMRAP
A: 400m Sandbag Run, 45/25#
B: 8 Thrusters, 155/105# + 6 Rope Climbs + 11 Box Jumps, 30/24"

Link to photos

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