WOD Blog

WOD 12/04/2023

12/3/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
10 Band Pull Aparts
10 Band Dislocates
10 Empty Bar Push Press
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Strength: Push Press - 5 x 3 E3M
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Accessory: Seated DB Cleans - 3 x 6 Reps
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WOD: E90 seconds w/ 90 second rest x 6 sets
12/10 Calorie Assault Sprint
Max S2O - 75/55 L1, 105/75 L2, 155/105 L3
*Unbroken - Do not put down the bar
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Extra Credit: 1 Mile Run @ Moderate Pace

WOD 12/02/2023

12/1/2023

Saturday Class Time at 8 AM - Individual Workout
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1 Min on each station

Max Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
Max Row for Calories
Max Box Jumps -20/14 L1, 24/20 L2, 30/24 L3
Max Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
Max Row for Calories
Max Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3

Rest 2 Mins - Repeat 4 Times - Total time 30 min

WOD 12/01/2023

11/30/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Row
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Squats
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Skill: Single Leg Squats - 5 Min Practice
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Strength: Front Squat - 3 x 12 Reps
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WOD: E3M x 6 Sets
3 PC - 75/55 L1, 105/75 L2, 155/105 L3
12/10 Calorie Assault Bike SPRINT!
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Extra Credit: 400 Meter Sled Pull

WOD 11/30/2023

11/29/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
5 Pull Ups
5 Walk out Push Ups
5 Jumping Air Squats
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Skill: Deficit HSPUs, HSPUs, Hand Stand Holds
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Strength: Ping Pong EMOM x 10M
Odd - 10 Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3
Even - 5 Push Ups L1, 10 Push Ups L2, 5 Strict HSPUS L3
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WOD: E12M x 2
40 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
40 Alt DB Snatch - 35/25 L1, 50/35 L2, 70/50 L3
40 Ring Rows L1, Pull ups L2, C2B Pull Ups L3
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Extra Credit: For time
1000 Meter Row

WOD 11/29/2023

11/28/2023

WOD: Row for Calories @ 80-90% Sustainable Output
30 sec @ 80-90%
30 sec Rest / Row - very slow pace - hardly moving - just keeping blood flow
8 Rounds x 3 Sets
Rest 5 Mins between Sets
Total Time = 34 Mins including 2 x 5 Min rests between Sets #1 and #2

WOD 11/28/2023

11/27/2023

Skill: Snatch Balance - 10 min practice
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WOD: 5 Rounds for time
20 WB - 14/10 L1, 20/14 L2, 30/20 L3
15 DL - 135/95 L1, 185/135 L2, 225/155 L3
10 Box Jumps 20/14 L1, 24/20 L2, 30/24 L3

WOD 11/27/2023

11/26/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Hip Circle Squats
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Strength: RDL - 3 x 5 E3M
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WOD: E8Ms x 5 Sets
12/10 Calorie Assault Bike
10 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Burpee over Box - 14 L1, 20/14 L2, 24/20 L3
20 Air Squats L1, 30 Air Squats L2, 20 Alternating Pistols L3
10 Power Clean and Jerks - 65/45 L1, 95/65 L2, 135/95 L3
100 Meter Sprint
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Extra Credit: GHD Sit Ups - 3 x 12-15 Reps

WOD 11/25/2023

11/24/2023

Saturday Class Time at 8 AM
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:60 on each station like "Fight Gone Bad." However, there's a :30 transition period to the next station. 3 Rounds still, like FGB.
:60 Rest after each Complete Round (You've completed all 6 stations)
#1 Assault Bike Calories
#2 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
#3 Push Ups
#4 Air Squats
#5 Shoulder to Overhead - 55/45 L1, 75/55 L2, 95/65 L3
#6 Double Unders

WOD 11/24/2023

11/23/2023

Class Times Today At 6 and 8 AM
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength: Bench Press - E3M
5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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WOD: E7M x 4 Sets
15/12 Calorie Assault Bike
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Muscle Ups L3
6 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
9 Burpees
6 Power Snatch - same
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Muscle Ups L3
15/12 Calorie Assault Bike
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Extra Credit: For time
100 Empty Bar Bicep Curls - 45/35

11/23/2023

11/22/2023

"12th Annual Thanksgiving morning Fight Gone Bad"
Remember...one class and one class only at 8 AM. Just about everyone that wants to WOD can go at once. For those unfamiliar, it's only 17 minutes long. If you're bringing a friend/visitor/holiday house guest as people have done in the past. They need to have prior or current CF experience. So...no beginners unless they can somehow instantly demonstrate competency in the movements.
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"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
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In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. You may start at any station.