Month: April 2016

FRIDAY, APRIL 29TH 2016

SKILL/STRENGTH/POWER: DEADLIFTS @85-90% OF 1 REP MAX FOLLOWED BY 3 AHAP BOX JUMPS (AS HIGH AS POSSIBLE FOR 3’S) DEADLIFTS (ACROSS THE SETS SAME WEIGHT) 10-15 minutes max on this. WOD: 4 ROUNDS FOR TIME OF: 10 HANG POWERCLEAN (95/135) (125/165) 10 DEADLIFTS (SAME…

THURSDAY, APRIL 28TH 2016

SKILL SESSION: DOUBLE UNDERS EMOM FOR 6 MINUTES COMPLETE: (ONE) 20-50 DOUBLE UNDERS 30-90 SINGLES 20-40 LATERAL JUMPS WOD: 1/2 “CINDY” 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS SUBS: PULLUPS-RING ROWS OR BANDS BRING A FRIEND BY 5’S FOR 7 MINUTES      …

WEDNESDAY, APRIL 27TH 2016

KETTLEBELL SWING EMOM FOR 10 MINUTES COMPLETE: 10 KB SWINGS *AS HEAVY AS POSSIBLE WOD: WITH A RUNNING CLOCK COMPLETE: 00:00-6:00 RUN 800 METERS (CAR WASH LOOP) *REST WHEN DONE *SCALES 800=RUN 1 LAP (482 METERS) OR ROW 1000M DB AND SWINGS SCALES WEIGHT…

TUESDAY, APRIL 26TH 2016

EVERY 2 MINUTES FOR 6 MINUTES COMPLETE: 2 HANGPOWERSNATCHES 2 POWERSNATCHES 2 OVERHEAD SQUATS @ 65-70% THEN EVERY 2 MINUTES FOR 6 MINUTES COMPLETE: 1 HANG POWERSNATCH 1 POWERSNATCH 1 OVERHEAD SQUAT @75-80% THEN EVERY MINUTE FOR 4 MINUTES COMPLETE: 1 POWERSNATCH 1 OHS…

MONDAY, APRIL 25TH 2016

POWERCLEAN CYCLE: EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS REST 1 MINTUE EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS REST 1 MINTUE EVERY 30 SECONDS FOR 4 MINUTES COMPLETE 1  POWERCLEAN *ADD WEIGHT TO EACH CYCLE FROM JANUARY 4TH.   WOD: FOR TIME COMPLETE:…

SATURDAY, APRIL 23RD 2016

IN TEAMS OF 4 COMPLETE: 800 METER RUN (200 METER INTERVALS) 150 TTB 150 BOX JUMP ON AND OVERS (20/24) 150 OHS (W PLATE) 150 POWERSNATCHES (55/75) ** EACH TEAM WILL HAVE 2 PLATES THAT CAN’T BE SIT DOWN ONCE WOD STARTS. 20 BURPEE…

FRIDAY, APRIL 22ND 2016

4 ROUNDS FOR TIME OF: RUN 400 METERS 10 PULLUPS 10 STO (65/95) (95/135) MODIFICATIONS: 4 ROUNDS FOR TIME OF: RUN 200 METERS 10 RING ROWS OR BANDED 10 STO (35/65)   CASHOUT: 3 ROUNDS OF: 25 SITUPS 2 SLED PULLS 1 LENGTH OF…

THURSDAY, APRIL 21ST 2016

10 MINUTES TO WORK TO TODAY’S HEAVY DOUBLE (2 REPS) APRIL 28TH WILL BE “BRING A FRIEND DAY” AT CFF. BE THINKING OF SOMEONE TO BRING!!!   12 MINUTES OF: MINUTE 1 : 10 HSPU MINUTE 2: 20 WALLBALLS (14/20) HSPU MODIFICATIONS: FROM BOX…

WEDNESDAY, APRIL 20TH 2016

STRENGTH/SKILL WORK: POWERSNATCH (5X2)  MUST BE TOUCH N GO REPS (2) @ 85%   Jump rope company will be here Tuesday, April 26th starting at 4:30  WOD: 21-15-9-6-3 REPS OF: POWERSNATCH BOX JUMPS (20/24) *65/95 RX+ 95/135 *BOX JUMPS REGULAR MUST OPEN HIPS ON…

TUESDAY, APRIL 19TH 2016

SKILL WORK: (15 MINUTES) WORK THE DOUBLE UNDER. RXD GO: 5-10 15-20-25-30-35-40-45-50 *IF YOU HAVE A BREAK ON THAT SET MUST START THAT SET OVER. *SINGLES TRIPLE NUMBER WOD 4 ROUNDS FOR TIME OF: ROW 300 METERS OR RUN 200 (ONLY RUN IF ROWER…

MONDAY, APRIL 18TH 2016

STRENGTH/SKILL: EMOM FOR 8 MINUTES COMPLETE: 2 POWERCLEANS + 2 FRONT SQUATS @ 65% OF 1RM WOD: Seven rounds for time of: 7 Power Cleans (95/135) (115/165) 7 Toes to Bar 7 Burpees over the Barbell (rx must jump the barbell with both feet…

SATURDAY, APRIL 16TH 2016

TEAMS OF 3 COMPLETE: 150 SITUPS 80 HANG POWERCLEAN (65/95) (95/135) 60 FRONT SQUATS 40 STO 20 THRUSTERS 9 ROPE CLIMBS *1 PERSON WORKING AT A TIME. **AT THE TOP OF EVERY MINUTE ALL MEMBERS MUST PERFORM 5 BURPEES. (SCALE=3)