August 9, 2014

Skill

• 4x400m Run (compare splits to 5/31/14)
• Rest exactly 2 minutes between sets

WOD

3 Rounds for time of (12 minute cap):

• 2 Turkish Get Up, 53#/35#
• 20 Jumping lunges with med ball, 20#/14#
• 2 Turkish Get Up, 53#/35#
• 20 Hollow Rocks
• 200m Run with medball, 20#/14#

August 8, 2014

Strength

• Deadlift, 3x5
• Strict/weighted ring dips between sets

WOD

For Rounds/Reps:

• 1 Minute Perfect pushups (no scoring - work perfect movement) Then

3 Minute AMRAP of:

• 7 Deadlifts, 225#/155# (Rx+ 255#/185#)
• 7 C2B pullups (Rx+ 4 Bar Muscle-ups)

Then

• 1 Minute Perfect pushups (no scoring - work perfect movement) Then

3 Minute AMRAP of:

• 7 Deadlifts, 225#/155# (Rx+ 255#/185#)
• 7 C2B pullups (Rx+ 4 Bar Muscle-ups)

Then

• 1 Minute Perfect pushups (no scoring - work perfect movement)

August 7, 2014

Strength

• OHS, 5RM
• Double under practice between sets

WOD

• Row 90 seconds for meters, rest 30 seconds

Then

EMOM for 10 minutes

• Odd: 30 sec ME OHS 115#/75#, 30 sec rest
• Even: 30 sec ME Toes-to-bar, 30 sec rest

Then

• 100 Double unders for time (3 min cap)

August 6, 2014

Strength

• 5x[1 Clean + 2 Split jerks]
• L-sit practice between sets

WOD

For time:

• 400m Run
• 15 Clean & jerks, 155#/115#
• 400m Run
• 30 KB swings, 70#/53#
• 400m Run
• 60 Situps

August 5, 2014

Strength

• Back squat, 5RM
• Strict/weighted pullups between sets

WOD

5 Rounds for time of:

• 4 Strict HSPU
• 5 Strict C2B Pullups
• 6 Front squats, 155#/115#
• 200m Run

August 4, 2014

Strength

• 5x[Power snatch + squat snatch]
• Freestanding HS/HS walking practice between sets

WOD

For 5 minutes, at the top of every minute, including the first one, complete

• 5 Power snatches 115#/75#

then in remaining time each minute:

• ME wall balls, 20#/14# (goal is to be consistent with the wall ball output)

Rest 2 Minutes, then

For 5 minutes, at the top of every minute, including the first one, complete:

• 5 Box jumps, 36"/30"

then in remaining time each minute:

• ME burpees over bar (goal is to be consistent with the burpee output)

Score is total wall balls, and total burpees.

August 2, 2014 - CFWP Summer Throwdown

WOD 1: Barbell Chipper

For time (10 minute cap):

• 40 Thrusters, 115#/75#

• 50 Power cleans, 135#/95#

• 60 Deadlifts, 155#/115#

Only one partner can work at a time.  Male Rx teams are given one 45# bar, one pair of 35# plates, and two pairs of 10# weights (on each side, 35#, 35#+10#, 35#+10#+10#).  Female Rx teams are given one 33# bar, two pairs of 15# plates, one pair of 10# plates, and one pair of 5# plates (so on each side: 15#+5#, 15#+15#, 15#+15#+10#).  All reps of a given movement must be completed before changing weights and starting the next movement.  Scaled or mixed gender teams can have 2 bars, but still only one athlete works at a time and weights cannot be changed on any bar until all reps of the given movement are completed.  Score is time; any reps not completed will be added to 10:00, 1 second per rep.  (For example, if you make it through 40 of the deadlifts when time expires, your score would be 10:20)
 

WOD 2: Max Effort x 5

For total reps of each movement:

• 2 minutes Max Effort Burpee box jumps, 24”/20”

• 2 minutes Max Effort Pullups

• 2 minutes Max Effort OH lunge, 45#/35# in 10’ blocks

• 2 minutes Max Effort Toes-to-bar

• 2 minutes Max Effort Double unders

Only one partner can work at a time.  No built in transition time between stations.  For the OH lunges, completing 10’ of lunges is 1 rep (i.e.  down = 1, back = 2, down = 3 back = 4, etc).  Both feet must start behind the cone, and both feet must be brought together past the cone 10’ away.  

Score is cumulative rank in your division for each movement (e.g. 1st in BBJ, 3rd in pullups, 5th in OH lunge, 2nd in T2B, and 7th in DU would give an aggregate score of 18).  Lower aggregate rank is better. Tie break in total ranking is your best finish (2nd tie-break is whoever has a better worst finish).  

Floater 1: Row & Run (Outside Event)

For time, on a running clock each partner consecutively completes:

• 250m Row

• 200m Run with 45#/35# plate

Partner 1 completes both the row and run, then partner 2 does the same.  There are two markers - a designated plate location next to the rower, and a turnaround marker.  Partner 1 cannot touch the rowing handle until the timer has started.  Once the rower monitor reads 250m, Partner 1 picks up the plate from the designated location, runs around the turnaround marker, and returns the plate to the circle. While partner 1 is running, partner 2 resets the rower monitor back to zero.  Upon return, the plate must be placed entirely in the designated plate location (not overlapping out).  Partner 2 cannot touch the rowing handle until Partner 1 places the plate completely in the designated location.  Score is total time for both partners to complete row & run back to back.  Minutes/seconds is the time; any partial seconds are disregarded.

Floater 2: Barbell Complex (Outside Event)

Teams have 6 minutes to each find a max weight for the following complex:

• 1 Clean (any type)

• 2 Front rack lunges, (1 right, 1 left)

• 2 Front squats

• 2 Shoulder-to-overhead

Floater begins with empty bar(s).  Same gender teams will have one bar; mixed gender teams can have 2 bars but only one athlete can work at a time.  Once the complex is started, the bar may not touch the ground until the complex is over in order for the score to count.  Any type of clean is allowed (power/squat) to get the barbell to the front rack position.  Back knee must touch the ground on the front rack lunges. The second front squat CAN be a thruster into the first S2OH if you desire.  Any type of S2OH is allowed (strict press, push press, push jerk, split jerk).  Full extension of knees, hips, shoulders, and elbows (with feet returning to parallel under hips if a split jerk was used) are required on the S2OH.  No penalty for decreasing weight after a failed attempt.  Score is the sum of each partner’s heaviest complex.  

August 1, 2014

Strength

• Overhead Squat, 7RM
• Muscle-up practice between sets

W OD

Five 2-minute cycles of

• 200m Run
• 9 OHS, 95#/65#
• Max effort Muscle-ups in remaining time

Rest 1 minute between cycles

July 31, 2014

Strength

• Deadlift, 5x3 (working up; aim for heavier last set than 7/3/14)
• Freestanding HS/HS walking practice between sets

WOD

For time:

4 Rounds of:

• 5 Strict HSPU
• 10 Deadlifts, 225#/155#
• 15 wall balls, 20#/14#

Then 800m Run (so 1 run total)

July 30, 2014

Strength

• High hang squat clean, 2x2
• Hang squat clean 2x2
• Squat clean 2x2
• Double under practice between sets

WOD

EMOM for 10 minutes

• Odd: 30 seconds ME Clean & Jerks, 135#/95#, 30 seconds rest
• Even: 30 seconds ME 8 Burpee over bar, 30 seconds rest

Then for time (3 min cap),

• 100 Double unders

July 29, 2014

Strength

• High hang squat snatch, 2x2;
• Hang squat snatch 2x2;
• Squat snatch 2x2
• Strict/weighted ring dips after every 2 sets (3x3)

WOD

3 Rounds for time of (15 minute time cap):

• 400m Run
• 7 Power snatch, 135#/95#
• 14 Ring pushups

July 28, 2014

WOD: Fran*

For time, 21-15-9 of:

• Thrusters, 95#/65#
• Pullups

*compare to 1/13/14

Strength

• Back squat, rep scheme by feel after Fran

July 26, 2014

Skill

• 8x200m
• Run every 2 minutes

WOD

3 Rounds for time of (12 min cap):

• 6 Turkish Get-up, 53#/35# (Rx+ 55#/35# Barbell)
• 20 Med ball cleans, 20#/14#
• 40 Grasshoppers

July 25, 2014

Strength

• Squat snatch, 3-3-2-2-1-1
• Freestanding HS/HS walking practice between sets

WOD

For 12 minutes:

• Run 800m

then in remaining time complete AMRAP of:

• 12 Power snatch, 95#/65#
• 15 Box jumps, 24"/20"
• 18 Situps

July 24, 2014

Strength

• Split jerk, 5x3
• Double under practice between sets

WOD

For time: 10-9-8-...-3-2-1 of:

• S2OH, 115#/75#
• KB swings, 70#/53#
• 2x Double unders (20-18-16-...)

July 23, 2014

Strength

• Overhead Squat, find a 10RM
• Muscle-up practice between sets

WOD

Four 3-minute cycles of:

• 400m Run then AMRAP of:
• 9 Thrusters, 95#/65#
• First two cycles: 3 Muscle-ups; Last two cycles: 9 Pullups

Odd rounds start with thrusters; Even rounds start with MU/pullups

Rest 2 minutes between cycles

July 22, 2014

Strength

• Hang power clean, 5x2 (all at same weight)
• Practice perfect pushup between sets

WOD

• 2 minutes ME Strict Ring dips
• 1 minute rest
• 2 minutes ME Power clean, 135#/95#
• 1 minute rest
• 2 minutes ME Burpee to 6" target
• 1 minute rest
• 2 minutes ME Row for calories

July 21, 2014

Strength

• Back squat, 7RM
• L-sit practice between sets

WOD

6 Rounds for time of:

• 3 Strict HSPU
• 6 Front Rack lunges, 135#/95# (Rx+ 155#/115#)
• 9 Toes-to-bar

Run 200m after every 2 rounds (so 3 runs total).

July 19, 2014

Skill

• 10x[Sprint 20m forward, 20m backward, 40m forward, 40m backward]
• Run every 90 seconds

WOD

10 Minute AMRAP of:

• 15 KB SDHP, 70#/53#
• 30 Russian twists, 20#/14# Medball
• 200m Medball Run, 20#/14#

July 18, 2014

Strength

• Overhead squat, 7x2 (all sets same weight)
• Freestanding HS/HS walking practice between sets

WOD

For time:

2 rounds of:

• 15 OHS, 95#/65#
• 15 pullups

then immediately 2 rounds of:

• 15 Thrusters, 95#/65#
• 15 Pullups