WOD Blog

WOD 12/02/2021

12/1/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
10 Calorie Bike / Row
5 Front Squats
10 Jumping Jacks
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Strength/Lift: Front Squat
E2Ms - 4 x 4 Reps @ 70-75%
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WOD: Part A
12 Min AMRAP
18/12 Calorie Bike
35 Single Unders L1, 20 Double Unders L2, 35 DU's L3
10 Push Ups L1, 30 Second Handstand Hold L2, 30 Ft Handstand Walk L3
*Rest 2 Mins then Part B
Part B
12 Min AMRAP
18/12 Calorie Row / Ski
200 Meter Run
10 Push Ups L1, 30 Second Handstand Hold L2, 30 Ft Handstand Walk L3

WOD 12/01/2021

11/30/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Hang Power Cleans - 8 Hang Power Snatch
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Strength/Lift #1:
Hang Power Clean
E2Ms x 8 - 1 Rep @85%
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Strength/Lift #2: Hang Power Snatch
15 Reps for time - 65/45 L1, 95/65 L2, 135/95 L3
*Rest 3 Mins then REPEAT
15 Reps for time - same
* Repeat from last week!!!!
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WOD: For time
40 Alternating One-Arm DB/KB Snatch from floor - 35/25 L1, 50/35 L2 & L3
One-Arm DB/KB Overhead Walking Lunge 50 Ft
40 Banded Pull Ups L1, 40 Pull Ups L2, 40 C2B Pull Ups L3

WOD 11/30/2021

11/29/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Push Ups - 8 Pull Ups
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Strength/Lift: E90sec x 8
5 Bench Press @60-70% + 5 Pull Ups (anyhow)
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WOD: 18 Min AMRAP
350/300 Meter Row/Ski
5 Beginner rope climbs L1, 1 Rope Climb L2, 2 Rope Climbs L3

WOD 11/29/2021

11/28/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Hang Power Snatch - 8 Overhead Squats
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Strength/Lift: Barbell Complex
1 - 2 sec pause at Knee Squat Snatch + 2 - High Hang Squat Snatch
12 Mins to build up to a Heavy Single
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Strength/Lift: Back Squat - E2Ms
6/75%, 4/85%, 2/90%, 15/60% x 2 Sets
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WOD: E2Ms x 8
9 Shoulder 2 OH - 65/45 L1, 95/65 L2, 3 Hand Stand Pushups L3
9 Wall Balls - 14/10 L1, 20/14 L2 & L3
6 Cal Bike/Row
No Rest Between Sets
Skip a Round if/when necessary

WOD 11/26/2021

11/25/2021

Class Times at 7 and 8 AM only
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD: 40 Min AMRAP
80 Calorie Bike / Row / Ski
70 Ab Mat Sit Ups
60 Push Ups
50 Air Squats
40 Pull Ups
30 Alternating Lunge Steps (each leg)
20 Meter Sled Push

WOD 11/25/2021

11/24/2021

"11th 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.

WOD 11/24/2021

11/23/2021

Warm Up: Mobility/Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Deadlifts - 8 Hang Cleans
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Strength/Lift #1:
Low Hang Power Clean
E2Ms x 7 - 1 Rep @85%
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Strength/Lift #2: Hang Power Snatch
15 Reps for time - 65/45 L1, 95/65 L2, 135/95 L3
*Rest 3 Mins then REPEAT
15 Reps for time - same
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WOD: On a 2 Min Clock w/ 1 Min Rest between Efforts x 5
12 Strongman Sandbag or D Ball Cleans
Max Double Unders or Burpees in remaining time

WOD 11/23/2021

11/22/2021

Warm Up: Mobility/Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Shoulder Press - 8 Pull Ups
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Strength/Lift: 1 Min on / 1 Min rest x 5 Sets
Max Reps Shoulder Press @ 50-60%
*Go right into Skill after 1 Min Rest
Skill
1 Min on / 1 Min rest x 5 Sets
Max Rep Strict Pull Ups - use band if needed
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WOD: 20 Min AMRAP @ moderate pace
500 Meter Row /Ski*
8 Hang KB/DB Snatch Left - 35/26 L1, 53/35 L2, 70/53 L3
8 Hang KB/DB Snatch Right - same
8 Burpee over Erg
*Set up a bar if you're skiing

WOD 11/22/2021

11/21/2021

Warm Up: Mobility/Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 - 3 Position Hang Snatch
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Strength/Lift: 3 Position Hang Snatch
Mid Thigh + Above Knee + Below Knee
12 Mins to build up to a Heavy Single
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Strength/Lift: Back Squat - E2Ms
5/75%, 3/85%, 1/90%, 10/60% x 2 Sets
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WOD: E3Ms x 6 at blistering pace
3 Hang Squat Snatch - 65/45 L1, 95/65 L2, 135/95 L3
6 Pull Ups
9 Calorie Assault Bike

WOD 11/20/2021

11/19/2021

Saturday Class Time at 8 AM
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Two person partner WOD
3 min on 3 min off
Partner goes during the off time
2 min max cal row, then max Russian kb swings for 3rd minute
5 rounds each