November 11, 2014

Strength

• EMOM for 7 Minutes of [1 Hang power clean + 1 S2OH + 1 Power clean + 1 S2OH]

WOD: Happy Birthday Laura!

For time:

• 31 Toes-to-bar
• 11 KB swings, 70#/53#
• 31 Front Rack Lunges, 95#/65#
• 11 KB swings, 70#/53#
• 31 Push press, 95#/65#
• 11 KB swings, 70#/53#
• 31 Cleans 95#/65#
• 11 KB swings, 70#/53#
• 31 Bar over burpees
• 11 KB swings, 70#/53#
• 31 Double unders

November 10, 2014

Strength

• Front squat, 5x3;
• 3 second decent, 1 second hold at the bottom, then explode out of the squat
• Muscle-up practice between sets

WOD

For time, 3 rounds of:

• 8 Burpee Pullups (Rx+ 5 Burpee Muscle-ups)
• 16 Front squats, 115#/75#
• 400m Run

November 8, 2014 - CFWP WOD Challenge

See details of the event here - 11am-2pm, come on out!  Friends & family welcome!

See WOD options here.  We'll be heading to Illegal Pete's (on Broadway) for burritos and beverages afterwards!

November 7, 2014

***Remember Saturday 11/8 (tomorrow!), 11am-2pm, is our next event!  CFWP WOD Challenge! Friends/family welcome!  No regular classes Saturday morning in lieu of event.  Illegal Pete's for food/drink afterwards.

Strength

• Overhead squat, 5x3
• Pendlay row, 5x3 in between OHS sets

WOD

Four 2-minute rounds of:

• 10 OHS, 115#/75#
• Run 200m
• ME Wall balls, 20#/14# in remaining time

Rest 1 minute between rounds

After final round and rest, for time:

• 100 Double unders (3 min cap)

November 6, 2014

***Remember this Saturday 11/8, 11am-2pm, is our next event!  CFWP WOD Challenge! Friends/family welcome!  No regular classes Saturday morning in lieu of event.

Strength

• High Hang Power Clean, 2x2
• Hang Power Clean, 2x2
• Power Clean, 2x2
• Strict/weighted ring dips after every 2 sets

WOD

For time, 21-15-9 of:

• Power cleans, 135#/95#
• Bar-over burpees

Run 400m between rounds (so only 2 runs)

November 5, 2014

***Remember this Saturday 11/8, 11am-2pm, is our next event!  CFWP WOD Challenge! Friends/family welcome!  No regular classes Saturday morning in lieu of event.

Strength

• Strict press, 2x3
• Push press, 2x3
• Split jerk 2x3
• Strict/weighted pullups after every 2 sets

WOD

12 minute AMRAP of:

• 10 Push press, 115#/75#
• 10 Toes-to-bar
• 10 Box jumps, 30"/24"

November 4, 2014

***Remember this Saturday 11/8, 11am-2pm, is our next event!  CFWP WOD Challenge! Friends/family welcome!  No regular classes Saturday morning in lieu of event.

Strength

• Front Squat, 3x6 building at 70-75% alternated with 3x1 building at 90-95%
• Freestanding HS/HS walking practice between sets

WOD

For time:

• 800m Run
• 25 Front Squats, 155#/115#
• 25 KB swings, 70#/53#
• 25 Deadlifts, 155#/115#
• 800m Run

November 3, 2014

***Remember this Saturday 11/8, 11am-2pm, is our next event!  CFWP WOD Challenge! Friends/family welcome!

Strength

• Squat snatch, 3-3-2-2-1-1
• Perfect pushup practice between sets

WOD

For rounds/reps calories complete:

3 min AMRAP of:

• 4 Hang power snatch, 135#/95#
• 8 V-ups

1 min rest

3 min ME:

• Row for calories

1 minute rest

3 min AMRAP of:

• 4 Strict Pullups
• 8 Ring Pushups

November 1, 2014

***Remember next Saturday 11/8, 11am-2pm, is our next event!  CFWP WOD Challenge!

Skill

• 8x200m
• Run every 2 minutes

WOD

In teams of 3, in the time in takes to row 2400m (6 sets of 400m), complete AMRAP of:

• 24 One arm KB snatch, 53#/35# (6 right, then 6 left for each non-rower)
• 32 Plate OH lunge, 45#/35#

Teams will keep the same rowing order throughout, and each partner rows 400m twice. Of the non-rowers, each partner will consecutively complete 12 snatches before moving to the lunges, and then 16 lunges before moving back to the snatches. Only one non-rowing partner is working on their set at a time; "Resting" partner holds a plank.

Open Gym

• Thruster Mayhem

October 31, 2014

Strength

• Deadlift, 5x2 (across)
• L-sit practice between sets

WOD

12 minute EMOM (40 sec on, 20 sec off):

• Odd: 7 C2B Pullups + ME hollow rocks (Rx+: 3 Bar Muscle-ups + ME ring L-sit hold)
• Even: 7 Deadlifts, 255#/185# (<70% 1RM) + ME Box jumps, 30"/24"

October 30, 2014

Strength

• 5x[2 Behind-the-neck Push press + 2 Overhead Squat], building
• Pendlay row, 5x3 building

WOD

With a continuously running clock complete:

2 Rounds for time of:

• 1 minute ME Pushups (no score)
• 15 OHS, 135#/95#
• 15 T2B

Rest 2 minutes then complete

• 800m Run
• 100 Double unders (3 min cap)

October 29, 2014

Strength

• Back squat, 7x2 across
• Freestanding HS/HS walking practice between sets

WOD

15 minute AMRAP of:

• 21 Wall balls, 20#/14#
• 21 KB swings, 53#/35#
• 200m Run

October 28, 2014

Strength

• High Hang Power Snatch, 2x2;
• Hang Power Snatch, 2x2;
• Power Snatch, 2x2 (compare to 9/12/14)
• Strict/weighted pullups between sets

WOD

7 Rounds for time of:

• 3 Strict C2B Pullups
• 5 Power snatch, 115#/75#
• 7 Burpee-over-bar

October 27, 2014

Strength

• 5x[1 Squat clean + 2 Front Squats]
• Strict/weighted ring dips between sets

WOD

Every 4 minutes for 16 minutes (4 rounds), complete:

• 400m Run
• 4 Clean & Jerks, 135#/95#
• 4 Squat clean thrusters, 135#/95#

3 min cap per round. Score is time of each round.

October 25, 2014

Skill

• 3x800m Run
• Rest exactly 3 minutes between runs

WOD

For reps of each movement:

• 2 Minute ME Row for calories
• Rest 1 minute
• 1 Minute ME Wall climbs
• 1 Minute ME G2OH, 45#/35#
• Rest 1 minute
• 1 Minute ME grasshoppers
• 1 Minute ME Russian twists, 45#/35#
• Rest 1 minute
• 2 Minutes ME Burpee-to-squat

October 24, 2014

Strength

• Hang squat snatch, work up to a heavy double (compare to 8/29/14)
• Freestanding HS/HS walking practice between sets

WOD

For time:

• 1 minute HS hold
• 20 Strict Pullups
• 30 Toes-to-bar
• 40 Power snatch, 75#/55#
• 50 Back rack lunges, 75#/55#
• 100 Double unders (3 min cap from when you finish the lunges)

October 23, 2014

Strength

• Push press, 7x2 across
• Strict/weighted pullups between sets

WOD

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

• Push press, 135#/95#
• KB swings, 70#/53#
• Candlestick to roll up

October 22, 2014

Strength

• Overhead Squat, 3x5
• Pendlay row, 5x3

WOD: Nancy*

5 Rounds for time of:

• 400m Run
• 15 Overhead Squats, 95#/65#

*compare to 5/13/13

October 21, 2014

Strength

• Hang squat clean, work up to a heavy double (compare to 8/27/14)
• Strict/weighted ring dips between sets

WOD

Five 2-minute rounds of

• 200m Run
• 7 Box jumps, 30#/24#
• ME Power cleans, 155#/115# (Rx+ 185#/135#)

Rest 1 minute between rounds.  Score is lowest number of power cleans across all rounds.

October 20, 2014

Strength

• Back squat, 5RM
• L-sit practice between sets

WOD

Death by:

• Wall balls, 20#/14#
• C2B Pullups

One of each in minute 1, two of each in minute two, etc