December 4, 2014

Ethan and Carolyn Lew had their baby!  Hunter Alan Lew was born Friday 11/28 ~4am.  Can't wait to see them all soon!

The 2014 CFWP Holiday Throwdown is this Saturday (12/6), 12pm-3pm!  Details here.  Sign-up here.  No regular classes that morning in lieu of the Throwdown!

Strength

• Push press, 5x5 building
• Pistols practice between sets

WOD

For time:

• 40 Push press, 95#/65#
• Run 200m
• 70 KB swings, 53#/35#
• Run 200m
• 100 Double Unders
• Run 200m

December 3, 2014

Ethan and Carolyn Lew had their baby!  Hunter Alan Lew was born Friday 11/28 ~4am.  Can't wait to see them all soon!

The 2014 CFWP Holiday Throwdown is this Saturday (12/6), 12pm-3pm!  Details here.  Sign-up here.  No regular classes that morning in lieu of the Throwdown!

Strength

• 5x[1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch]
• Strict/weighted ring dips between sets

WOD

EMOM for 12 minutes (40 sec on, 20 sec off)

• Min 1-4: 7 Power snatch, touch-and-go (you pick the weight) + ME Strict Ring Dips
• Min 5-8: Row (for total calories)
• Min 9-12: 12 Wall balls, 20#/14# + ME Grasshoppers

December 2, 2014

The 2014 CFWP Holiday Throwdown is this Saturday (12/6), 12pm-3pm!  Details here.  Sign-up here.  No regular classes that morning in lieu of the Throwdown!

Strength

• Front Squat, 3x6 (70-75%) & 3x1 (90-95%), alternating and building
• Strict/weighted pullups between sets

WOD

Every 6 Minutes for 18 minutes complete:

• Run 400m then
• 5 Thrusters, 115#/75# (Rx+ 135#/95#)
• 10 Front Rack Lunges, 115#/75# (Rx+ 135#/95#)
• 15 Pullups (Rx+ C2B Pullups)

Score is the time for each round.

December 1, 2014

The 2014 CFWP Holiday Throwdown is this Saturday (12/6), 12pm-3pm!  Details here.  Sign-up here.  No regular classes that morning in lieu of the Throwdown!

Strength

• 5x[1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat clean]
• Freestanding HS/HS walking practice between sets

WOD*

10 Minute AMRAP of:

• 10 Hang power cleans, 135#/95#
• 10 Toes-to-bar
• 10 Burpee box jumps, 24"/20"

*compare to 2/26/14

November 29, 2014

CFWP Social Events Tonight!

• CFWP Ladies Wine Night  at Laura's place - Sat 11/29 6pm
• CFWP Guys Poker Night at my house - Sat 11/29 6pm

Skill

• 3x800m
• Rest exactly 3 minutes between runs

WOD

3 Rounds for time of (15 minute cap)

• 4 Turkish Get Ups, 53#/35# (alternating arms)
• 12 Pushups
• 20 Goblet Squats, 53#/35#
• 400m Run

November 28, 2014

Holiday Schedule

• 9am & 10am classes today; open gym at 11am!
• CFWP Ladies Wine Night  at Laura's place - Sat 11/29 6pm
• CFWP Guys Poker Night at my place - Sat 11/29 6pm

Strength

• Deadlift, work up to a heavy 5 (compare to 10/8/14)
• Muscle-up practice between sets

WOD

3-minute AMRAP of:

• 5 Muscle-ups
• 10 Deadlifts, 225#/155#

Rest 1 minute

3-minute AMRAP of:

• Row (for Calories)

Rest 1 minute

3-minute AMRAP of:

• 5 HSPU
• 10 KB swings, 70#/53#

Rest 1 minute

3-minute AMRAP of:

• 3 Muscle-ups
• 10 Deadlifts, 225#/155#
• 5 HSPU
• 10 KB swings, 70#/53#

November 27, 2014 - Happy Thanksgiving!

9am & 10am classes today!  If you need a place to eat turkey and watch football, call/text/email me - Kristina and I are hosting!  No CFWPer eats alone on Thanksgiving!

Strength

• Sled Pushes

3rd Annual Thanksgiving "Clean Your Plate" WOD*

• 10 Burpee on plate
• 20 Squat jumps, 45#/35#
• 30 OH lunge, 45#/35#
• 40 G2OH, 45#/35#
• 50 Russian twists, 45#/35#
• Run 600m with plate, 45#/35#
• 50 Russian twists, 45#/35#
• 40 G2OH, 45#/35#
• 30 OH lunge, 45#/35#
• 20 Squat jumps, 45#/35#
• 10 Burpee on plate

*Compare to 11/28/13

November 26, 2014

Remember the Holiday Schedule Thursday-Friday this week!

• Thurs 9am & 10am - 3rd Annual "Clean Your Plate" WOD
• Fri 9am & 10am, open gym 11am
• Turkey Bowl Coed Flag Football Thursday morning - 730am Veteran's Park (University & 25)!

Strength

• Clean & Jerk, , 3-3-2-2-1-1
• Freestanding HS/HS walking practice between sets

WOD

Five 2-minute rounds of

• 200m Run
• 7 Wall balls, 20#/14# (Rx+ 10 Wall balls)
• ME Clean & Jerks, 115#/75# (Rx+ 135#/95#)

Rest 1 minute between rounds. Pick a weight to make 5+ reps on the C&J each round.  Score is total C&J reps.

November 25, 2014

Strength

• Squat snatch, 3-3-2-2-1-1
• L-sit practice between sets

WOD

12 Minute AMRAP of:

• 12 Power snatch, 135#/95#
• 18 Toes-to-bar
• 24 Box jumps, 30"/24"
• 30 Double unders

November 24, 2014

Strength

• Front squat, 5x3; tempo 31x1;
• 3 sec decent, 1 sec hold at the bottom, explode out of the squat, 1 sec between reps
• Pendlay Row, 5x3 alternating with FS

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of:

• Burpee over bar
• Front squats, 135#/95#

3 Strict C2B Pullups after each round

November 22, 2014

Skill

• 4x400m
• Rest 2 minute between runs

WOD

12 minute AMRAP of:

• 8 HSPU
• 16 KB snatch, 53#/35#, alternating arms
• 24 Grasshoppers
• 200m Medball run, 20#/14#

November 21, 2014

Strength

• Overhead Squat, 3x5 building
• Strict/weighted ring dips between sets

WOD

For time:

• 20 OHS, 95#/65#
• 20 Strict Pullups
• 20 OHS, 95#/65#
• 20 Toes-to-bar
• 800m Run

November 20, 2014

Strength

• Behind-the-neck Push press, 5x3, building
• Pendlay Row, 5x3, building
• Alternate movements

WOD

Tabata of:

• Push press, 75#/55#
• Row (for calories)
• V-ups
• Lunge, 45#/35# alternating legs (plate or KB)

Tabata cycles are 4 minutes of 20 seconds work, 10 seconds rest (i.e. each movement has 8 rounds).  Score for each movement will be minimum reps of the 8 rounds.

November 19, 2014

Strength

• Power snatch, 5x3 building
• Freestanding HS/HS walking practice between sets

WOD

Three 3-minute rounds of:

• 400m Run then AMRAP of:
• 4 Bar over burpees
• ME Power snatch 115#/75# in remaining time

Rest 1 minute between rounds

After final rest, for time (3 min cap)

• 100 Double unders

November 18, 2014

Strength

• Front Squat, 3x6 (70-75%) & 3x1 (90-95%), alternating and building
• Aim to increase highest sets from 2 weeks ago
• Strict/weighted pullups between sets

WOD

12 minute AMRAP of:

• 5 Front squats, 155#/115#
• 10 Pullups
• 15 KB swings, 53#/35#

November 17, 2014

Strength

• Hang squat clean, 5x3 building
• L-sit practice between sets

WOD

4 rounds for time of:

• 8 Power Cleans, 155#/95#
• 10 Box jumps, 30"/24"
• 12 Wall balls, 20#/14#

November 15, 2014

Skill/Strength

In teams of 3, each member completes

• 4x250m row
• Bench press, 4x5

One teammate is rowing at all times.  Order is Row-Rest-Bench.

WOD

For time (12 minute cap), in teams of 3 complete

• 30 Wall climbs
• 30 TGU, 53#/35# (Rx+ 55#/35# barbell)
• 150 Jumping lunges, 20#/14#
• 150 Medball cleans, 20#/14#

Break up movements as desired.  Only one teammate can work a given movement at a time, until 2 movements are completed.

November 14, 2014

Strength

• Hang power snatch, work up to a heavy double
• Hang squat snatch, work up to a heavy double
• Strict/weighted ring dips between sets

WOD

For reps of each movement:

• 1 minute ME Power snatch, 95#/65#
• 1 minute ME Pistols, alternating legs

1 minute Rest

• 1 minute ME Power snatch, 95#/65#
• 1 minute ME Strict Ring dips

1 minute Rest

• 2 minute ME Row for calories

1 minute Rest

2 minute AMRAP of

• 6 Power snatch, 95#/65#
• 6 Pistols, alternating legs
• 6 Strict ring dips

November 13, 2014

Strength

• Deadlift, work up to a heavy 3 (compare to 9/16/14)
• Strict/weighted pullups between sets

WOD

5 Rounds for time of:

• 3 Strict HSPU
• 6 Deadlifts, 255#/185#
• 6 Strict Pullups
• 12 Wall balls, 20#/14#

November 12, 2014

Strength

• OHS, 7X2 across
• Pendlay row, 7X2 across
• Alternate movements

WOD

EMOM for 12 minutes (40 seconds on, 20 seconds off)

• First 4 minutes: 7 Unbroken OHS on the minute, you pick the weight; ME hollow rocks in remaining time each minute
• Second 4 minutes: Row intervals for total calories.
• Third 4 minutes: 7 Box jumps on the minute, you pick the height; ME grasshoppers in remaining time each minute