December 29, 2014

Remember Holiday Schedule

• Mon-Tue 12/29-30: normal hours (530am, 630am, 12pm, 5pm, 6pm, 7pm)
• Wed 12/31: 530am, 630am, 12pm (no evening classes)
• Thurs 1/1: closed
• Fri 1/2: 9am, open gym 10am
• Sat 1/3: 9am, 10am, open gym 11am

Strength

• EMOM for 10 minutes, Front Squat x1, @90-93%
• compare to 12/16/14; aim for 5# more

WOD

For time, 4 rounds of

• 5 Thrusters, 135#/95#
• 5 Strict C2B Pullups

Rest 2 minutes

For time, 4 rounds of

• 6 Front Rack Lunges, 135#/95#
• 6 Strict Pullups

Rest 2 minutes

• ME Unbroken Front Squats, 135#/95#

December 27, 2014

Strength

In teams of 3, for 4 rounds each member completes

• Row 250m
• Bench press x5
• 20-30 sec HS hold

Teammates rotate through the stations.  The row is the timing mechanism. 

WOD

12 Minute AMRAP of:

• 4 TGU, 53#/35#
• 12 KB OH lunge. 53#/35# (alternate arms each round)
• 20 Russian twists, 53#/35#

December 26, 2014

Holiday Hours today! 

• 9am class
• 10am-12pm open gym

Strength

• 5x{Hang squat snatch + Squat snatch + OHS}
• Strict/weighted ring dips between sets

WOD

2 Rounds of:

3 minute AMRAP of

• 7 Power snatch, 115#/75#
• 7 OHS, 115#/75#

Rest 1 minute

3 Minute AMRAP of:

• 10 Strict Ring Dips
• 20 Hollow Rocks

Rest 1 minute

December 24, 2014

Remember our Holiday Schedule

• Wed 12/24 530am, 630am, 12pm (no evening classes)
• Thurs 12/25 closed
• Fri 12/26 9am, open gym 10am-12pm
• Sat 12/27 9am, 10am, open gym 11am

Strength

• Clean & Jerk, work up to a heavy double
• Muscle-up practice between sets

WOD

In teams of 3, in 12 minutes complete AMRepsAP of

• Rowing (calories)
• Clean & jerks, 135#/95# (Rx+ 155#/115#)
• Burpee pullups (Rx+ Burpee Muscle-up)

Only one partner works on each movement at a time; partners can switch whenever they want

December 23, 2014

Remember Holiday Schedule

• Tue 12/23 normal hours
• Wed 12/24 no evening classes
• Thurs 12/25 closed
• Fri 12/26 9am, open gym 10am
• Sat 12/27 9am, 10am, open gym 11am

Strength

• Front squat, 5x3; tempo 31x1 (3 second decent, 1 second hold at the bottom, then explode out of the squat, rest 1 second between reps)
• Pendlay Row, 5x3

WOD

For reps of each:

• 1 minute ME back squats, 155#/115# (Rx+ 185#/135#)
• 1 minute ME DL, 155#/115# (Rx+ 185#/135#)

Rest 1 minute

• 1 minute ME box jumps, 30"/24" (Rx+ 36"/30")
• 1 minute ME back squats, 155#/115# (Rx+ 185#/135#)

Rest 1 minute

• 1 minute ME DL, 155#/115# (Rx+ 185#/135#)
• 1 minute ME box jumps, 30"/24" (Rx+ 36"/30")

Rest 1 minute, then for time (3 minute cap)

• 100 Double unders

December 22, 2014 - 12 Days of Xmas WOD

Strength

• Hahahaha not today

WOD: 12 Days of Christmas WOD*

For time, (just like the song)

• 1 Burpee
• 2 KB SDHP, 53#/35#, 1 Burpee
• 3 KB swings, 53#/35#, 2 KB SDHP, 1 Burpee
• 4 Thrusters, 95#/65#, etc
• 5 C2B Pullups, 4 Thrusters, etc
• 6 Jumping Lunges, 5 C2B Pullups, etc
• 7 Pushups, 6 Jumping Lunges, etc
• 8 Push press, 95#/65#, 7 Pushups, etc
• 9 Wall balls, 20#/14#, 8 Push press, 95#/65#, etc
• 10 Squat cleans, 95#/65#, 9 Wall balls, 20#/14#, etc
• 11 Toes-to-bar, 10 Squat cleans, 95#/65#, etc
• 12 HSPU, 11 Toes-to-bar, etc

*compare to 12/23/13

December 20, 2014

Skill

• 8x200m
• Run every 2 minutes

WOD

14 Minute AMRAP of:

• 20 Weighted step up, 45#/35# 24"/20"
• 20 G2OH, 45#/35#
• 20 Squat jumps, 45#/35#
• 400m Run with plate, 45#/35#

December 19, 2014

Strength

• Overhead Squat, 3x5
• Pendlay Row, 3x5

WOD

For time:

4 Rounds of

• Odd: 12 OHS, 95#/65#; Even: 12 OH Lunge, 95#/65#
• 12 Toes-to-bar
• 200m Run

Then immediately after the 4 rounds (3 minute cap)

• 100 Double unders

December 18, 2014

Strength

• Strict press, work up to a heavy 3;
• Push press, work up to a heavy 3
• Strict/weighted pullups between sets

WOD

Three 3-minute AMRAPs of:

• 7 S2OH, 135#/95#
• 7 Strict Pullups
• 7 Box jumps, 30"/24"

Rest 2 minute between AMRAPs

December 17, 2014

Strength

• Hang squat snatch, work up to a heavy double
• Freestanding HS/HS walking practice between sets

WOD

5 Rounds for time of:

• 5 Power snatch, 135#/95#
• 10 Snatch grip Deadlifts, 135#/95#
• 15 Wall balls, 20#/14#

December 16, 2014

Strength

• EMOM for 10 minutes, Front Squat x1 @ 90%

WOD

For 14 minutes (40 sec on, 20 sec off)

• Minutes 1-4: Row for total calories
• Minute 5: Rest
• Minutes 6-9: 8 Front squats, 135#/95# + ME Strict Pullups (Rx+ 155#/115# + Strict C2B)
• Minute 10: Rest
• Minutes 11-14: 10 KB swings, 53#/35# + ME pushups (Rx+ 70#/53# + HSPU)

December 15, 2014

Strength

• High Hang Power clean, 2x2
• Hang power clean 2x2
• Power clean 2x2
• Strict/weighted ring dips between sets

WOD

For time 30-20-10

• Power cleans, 135#/95#
• Burpees over bar

December 13, 2014

Announcements

• See highlights of the CFWP Holiday Throwdown from last Saturday here! 
• The CFWP December Goal-Setting Workshop is today (12/13), 8am.  Friends/family welcome, come drink coffee and brainstorm.  Then WOD at 9am since you're already up!

Skill

• 10x100m Run
• Run every 90 seconds

WOD

3 Rounds for time of: (15 minute cap)

• 3 Wall climbs
• 10 Candlesticks, 20#/14#
• 20 jumping lunges, 20#/14#
• 200m Medball run, 20#/14#

December 12, 2014

Announcements

• See highlights of the CFWP Holiday Throwdown from last Saturday here! 
• The CFWP December Goal-Setting Workshop is this Sat (12/13), 8am.  Friends/family welcome, come drink coffee and brainstorm.  Then WOD at 9am since you're already up!

Strength

• Deadlift, 5x2 (across)
• Freestanding HS/HS walking practice between sets

WOD

12 minute AMRAP of:

• 7 C2B Pullups
• 14 Deadlifts, 185#/135#
• 21 Wall balls, 20#/14#

Run 200m after every 2 rounds

December 11, 2014

Announcements

• See highlights of the CFWP Holiday Throwdown from last Saturday here! 
• The CFWP December Goal-Setting Workshop is this Sat (12/13), 8am.  Friends/family welcome, come drink coffee and brainstorm.  Then WOD at 9am since you're already up!

Strength

EMOM for 10 minutes: 1 Squat snatch + 2 OHS

WOD

For time:

• 800m Run
• 10 Box jumps, 36"/30"
• 40 Power Snatch, 95#/65#
• 10 Box jumps, 36"/30"
• 800m Run

December 10, 2014

Click here to see some highlights from the 2014 CFWP Holiday Throwdown on Saturday!  Thanks for the video Auston!

Strength

• Behind-the-neck Split jerk, 5x3
• Pendlay Row, 5x3

WOD

4 minute AMRAP of:

• Row for total meters

2 minute Rest then 4 minute AMRAP of:

• 10 S2OH, 115#/75#
• 30 Double unders

2 minute Rest then 4 minute AMRAP of:

• 10 KB swings, 70#/53#
• 30 Second plank

December 9, 20114

Click here to see some highlights from the 2014 CFWP Holiday Throwdown on Saturday!  Thanks for the video Auston!

Strength

• Squat clean, work up to a heavy double (touch-n-go)
• Strict/weighted ring dips between sets

WOD

3 Rounds of:

• 1 minute ME Power cleans, 115#/75#
• 1 minute rest
• 1 minute ME Ring dips
• 1 minute rest
• 1 minute ME Burpee over bar
• 1 minute rest

December 8, 2014

Click here to see some highlights from the 2014 CFWP Holiday Throwdown on Saturday!  Thanks for the video Auston!

Strength

• Front squat, 5x3; tempo 31x1
• 3 second decent, 1 second hold at the bottom, then explode out of the squat
• Strict/weighted pullups between sets

WOD

4 Rounds for time of (16 minute cap)

• 10 Thrusters, 115#/75#
• 10 Strict Pullups
• Run 400m

December 6, 2014 - Holiday Throwdown!

No Saturday classes today!  2014 CFWP Holiday Throwdown 12-330pm - bring a new, unwrapped toy for Toys for Tots!  Details here. Heat times here.  There are still open slots, let me know ASAP if you'd like to come join!  Every event can be made into an individual WOD, so don't sweat it if you don't have a partner but still want to participate!  Can't wait to see those costumes but remember to bring layers because you will spend a decent amount of time outside.  And remember, Brad's Birthday Pub Crawl is at 7pm - enough time to go eat some burritos and take a nap.

WOD 1

8 min AMRAP of:

• 20 Power cleans, 135#/95#
• 20 Front Squats, 135#/95#
• 20 Deadlifts, 135#/95#
• 20 Toes-to-bar

Only one partner works at a time. Score is total reps.

WOD 2

10 min AMRAP of:

• 50 wall balls, 20#/14#
• 20 Double unders
• 40 Pullups
• 20 Double unders
• 30 KB snatch, 53#/35# alternating arms
• 20 Double unders
• 20 Box jump overs, 30"/24"
• 20 Double unders

Only one partner works at a time. Score is total reps.

Floater 1

3 Rounds for time:

• Partner 1 OH carry, 115#/75# 20m down and 20m back (cannot advance unless BB is OH); Partner 2 waits at the starting line while holding a barbell however he/she wants 
• Partner 2 OH carry, 115#/75# 20m down and 20m back (cannot advance unless BB is OH); Partner 1 waits at the starting line while holding a barbell however he/she wants

Any time either barbell hits the ground, both partners must complete 3 burpees over the bar.

Floater 2

For time:

• Row 1200m

Each partner must row at least 400m. Every 200m, the rowing partner must stop, and one partner must do 4 burpees over the rower.  Burpees are NOT done at 1200m (only 200, 400, 600, 800, 1000m). Break up the rowing and burpees however you want, as long as each partner rows a minimum of 400m.

December 5, 2014

The 2014 CFWP Holiday Throwdown is this Saturday (12/6), 12pm-3pm!  Details here.  Sign-up here.  Floater #1 Demo here.  No regular classes that morning in lieu of the Throwdown!

Strength

• Overhead Squat, 5x3 building
• Pendlay Row, 5x3

WOD

3 Rounds for time of:

• 15 Snatch grip DL, 115#/75#
• 15 OHS, 115#/75#
• Run 800m between rounds (so 2 runs total)