October 18, 2014

Announcements

• Remember the October CFWP Goal Setting Workshop is today Sat 10/18 at 8am.  All welcome!
• Liz from Physical Therapy and Lifetime Wellness will be offering Functional Movement Screens 10am and 11am today, Saturday 10/18 (after each of the classes).

Skill

• Sprint 10x60m
• Run every 60 seconds

WOD

For 15 minutes, complete

• As many 400m runs with med ball, 20#/14# as possible, alternating the runner

and AMRAP of:

• 4 TGU, 53#/35# (Rx+ 55#/35# barbell)
• 16 KB lunge, 53#/35#

Non-running partner works on the ARMAP, then running partner picks up where they left off when they return. 

October 17, 2014

Announcements

• Remember the October CFWP Goal Setting Workshop is Sat 10/18 at 8am.  All welcome!
• Liz from Physical Therapy and Lifetime Wellness will be offering Functional Movement Screens 10am and 11am on Saturday 10/18 (after each of the classes).

Strength

• OHS, 1RM
• Pendlay row, 5x3

WOD

4 Rounds for time of:

• 8 OHS, 115#/75#
• 10 Toes-to-bar
• 12 KB swings, 70#/53#
• 200m Run

October 16, 2014

Announcements

• Remember the next October CFWP Goal Setting Workshop is Sat 10/18 at 8am.  All welcome!
• Liz from Physical Therapy and Lifetime Wellness will be offering Functional Movement Screens 10am and 11am on Saturday 10/18 (after each of the classes).

Strength

• Deadlift, work up to a heavy 3
• Freestanding HS/HS walking practice between sets

WOD

12 minute AMRAP of:

• 5 Strict HSPU
• 10 DL, 185#/135#
• 5 Strict Pullups
• 10 Box jumps, 30"/24"

Rest 1 minute then for time:

• 100 Double unders (3 min cap)

October 15, 2014

Announcements

• Remember the October CFWP Goal Setting Workshops are Wed 10/15 at 1pm and Sat 10/18 at 8pm.  All welcome!
• Liz from Physical Therapy and Lifetime Wellness will be offering Functional Movement Screens 10am and 11am on Saturday 10/18 (after each of the classes).

Strength

• 5x[2 Hang power clean + 3 Push jerk]
• L-sit practice between sets

WOD

For time:

• 15 Hang power cleans, 155#/115#
• 400m Run
• 15 S2OH, 155#/115#
• 400m Run
• 15 Power cleans (touch-and-go), 155#/115#

Every time you put the bar down within a set of 15, accrue 15 seconds in a plank. For touch-and-go, that means only when you fully rest/re-set on the ground, do the plank. 

October 14, 2014

Strength

• Back squat, 7RM
• Muscle-up practice between sets

WOD

Every 2 minutes for 12 minutes

• 3 Muscle-ups
• 6 Burpees over med ball (Rx+ 9 reps)
• 12 Wall balls, 20#/14# (Rx+ 15 reps)

October 13, 2014

Strength

• Hang squat snatch, 5x2
• Strict/weighted pullups between sets

WOD

3 Rounds for time of:

• 21 Power snatch 95#/65#
• 800m Run

October 11, 2014

Thanks for all of you that showed up to support Mike and E at the Ocho CF competition last night!  Great showing - you guys made up a huge percentage of the spectators! - and what a testament to the CFWP community!  Heat times for us Saturday, and the team (Loren, Davy, Brad) heat times Sat night and Sun day, are up on FB in case any of you want to come hang out!  We'll have a tent up and there were spectators with beers walking around all evening (just sayin'). 

Strength

• Sled push, 6x40m 195#/150#

WOD

In teams of 3, in the time in takes for the team to row 2400m (800m each), non-rowing partners complete AMRAP of:

• 40 Medball Step ups, 20#/14#, 24"/20"
• 8 Wall climbs

One non-rowing partner works at a time; "resting" partner holds a plank.  When the rowing partner completes his/her 800m, a partner who hasn't rowed yet gets on the rower and the one who just finished hops in to the AMRAP.

October 10, 2014

***Watch the video highlights of the CFWP Adventure WOD from last Saturday!

Strength

• 5x[1 High hang squat clean + 1 Hang power clean + 1 Power clean]
• Freestanding HS/HS walking practice between sets

WOD

For time:

• 10 Strict HSPU
• 20 C2B pullups
• 30 Power Cleans, 115#/75#
• 40 Hollow rocks
• 50 Wall balls, 20#/14#

October 9, 2014

***Watch the video highlights of the CFWP Adventure WOD from last Saturday!

Strength

• 5*[1 Snatch balance + 2 OHS]
• Pendlay row, 5x3

WOD

12 Minute AMRAP of:

• 12 OHS, 95#/65#
• 24 Grasshoppers
• 400m Run

October 8, 2014

***Watch the video highlights of the Adventure WOD from last Saturday!

Strength

• Deadlift, work up to a heavy 5
• Strict/weighted ring dips between sets

WOD

10 minute EMOM (40 sec on, 20 sec off)

• Odd: 5 Deadlifts @ ~60% 1RM (if you can't do them unbroken with good positioning, it's too heavy) + ME burpees in remaining time
• Even: 12 KB swings, 53#/35# + ME strict ring dips in remaining time

Rest 1 minute then for time:

• 100 Double unders (3 min cap)

October 7, 2014

Strength

• 5x[1 High hang squat snatch + 1 Hang power snatch + 1 Power snatch]
• Strict/weighted pullups between sets

WOD

For time:

• Run 800m

then complete 4 rounds of:

• 7 Power snatch, 115#/75#
• 7 Strict Pullups
• 7 Box jumps, 30"/24"

October 6, 2014

Strength

• Back squat, 10RM (compare to 9/3/14)
• L-sit practice between sets

WOD

Five 2-minute rounds of

• 200m Run
• 7 Thrusters, 115#/75#
• Odd: ME Toes-to-bar in remaining time
• Even: ME Candlesticks with medball, 20#/14#

Rest 1 minute between rounds.  Two scores: total T2B, total candlesticks.

October 4, 2014 - Adventure WOD!

NO REGULAR CLASSES - ADVENTURE WOD 10am

North Table Mountain

Golden, CO

Post-WOD BBQ at Auston's house

See Event Page (linked above) for details

October 3, 2014

***Don't forget - no classes this Saturday 10/4 because we're doing the Adventure WOD in Golden at 10am!  Friends/family welcome - bring anyone you'd like!

Strength

• OHS, 5x2 across
• Muscle-up practice between sets

WOD

In teams of 2 (only 1 partner working at a time)

• 2 minutes ME Muscle-ups
• 1 minute ME Box jumps, 36"/30"
• 2 minutes ME HSPU
• 1 minute ME Box jumps, 36"/30"
• 2 minutes ME OHS, 135#/95#
• 1 minute ME Box jumps, 36"/30"
• 2 minutes ME KB swings, 70#/53#
• 1 minute ME Box jumps, 36"/30"

October 2, 2014

***Don't forget - no classes this Saturday 10/4 because we're doing the Adventure WOD in Golden at 10am!  Friends/family welcome - bring anyone you'd like!

Strength

• Squat snatch, 2RM (touch-and-go)
• Freestanding HS/HS walking practice between sets

WOD

Every 5 minutes for 15 minutes, complete:

• 400m Run
• 12 Burpees over bar
• 6 Power snatch, 135#/95#

October 1, 2014

Strength

• Bench press, 5x3 building
• Pendlay row, 5x3 building

WOD

12 Minute EMOM (30 seconds on, 30 seconds off each minute)

• 3 minutes Pushups
• 3 minutes Row (for total cal)
• 3 minutes S2OH, 95#/65# (min 1 strict press, min 2 push press, min 3 S2OH)
• 3 minutes Toes-to-bar

September 30, 3014

Strength

• Back Squat, 5x2 across
• Strict/weighted ring dips between sets

WOD

8 Minute AMRAP of:

• 10 Front squat, 135#/95#
• Run 200m

Rest 1 minute then for time:

• 100 Double unders (3 min cap)

September 29, 2014

Strength

• Clean & jerk, work up to a heavy double (touch-and-go)
• Strict/weighted pullups between sets

WOD*

In 13 Minutes:

• Run 1 mile

Then AMRepsAP of:

• 8 Clean & Jerks, 135#/95#
• 8 Pullups
• 8 Deadlift, 135#/95#
• 8 Box jumps, 24"/20"
• 8 Wall balls, 20#/14#

Score is reps. If you don't think you can make 2 rounds with all 5 movements (80 reps), eliminate the box jumps and wall balls.

*From the upcoming Ocho competition

September 27, 2014

Skill

• 10x100m Run
• Run every 90 seconds

WOD

10 minute AMRAP of:

• 16 KB SDHP, 53#/35#
• 16 KB OH lunge, 53#/35# (8 each arm)
• 16 KB Russian twist with KB, 53#/35#

Then immediately after

• 100 Double unders for time (3 min cap)

September 26, 2014

Strength

• 5x[3 Snatch deadlift-to-kneecap + 2 Hang power snatches + 1 Hang squat snatch]
• Roll to candlestick practice between sets

WOD

9 Minute ascending ladder by 2 reps each of:

• Power Snatch, 95#/65#
• Pushup
• Wall ball, 20#/14#

So 2 of each, then 4 of each, then 6 of each, etc.

Rest 2 minutes then

• 2 minutes ME Roll to candlestick with med ball, 20#/14#