Blog Archives

WOD 06/01/2016

5/31/2016

Lift #1 - OHS - 5 x 5 E3M
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Lift #2 - PS (Power Snatch) - 10 x 1 OTM
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Wod: 5 Min AMRAP
5 Bar Muscle Ups - Rx+, 5 C2B Pull Ups Rx
20 Ft Handstand Walk - Rx+ , 10 Hand Release Push Ups Rx
15 Wall Ball 30/20 Rx+, 20/14 Rx
rest 5 Mins then REPEAT!
5 Min AMRAP
5 Bar Muscle Ups - Rx+, 5 C2B Pull Ups Rx
20 Ft Handstand Walk - Rx+ , 10 Hand Release Push Ups Rx
15 Wall Ball 30/20 Rx+, 20/14 Rx
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Extra Credit / Optional 10 Rounds
1 Min Max Effort Air Dyne + 1 Legless Rope Climb rest 1 min
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Accessory / Optional 3 Rounds NFT
20 Glute Ham Sit Ups
20 Back Extensions

WOD 05/31/2016

5/30/2016

Lift #1 - PP (Push Press) - 5 x 3 E3M
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WOD: 4 RFT
15 FSQ 135/95 Rx+, 95/65 Rx
12 T2B
9 Vertical KB Swings 70/53 Rx+, 53/35 Rx
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Lift #2 / Optional
SN BAL - 10 x 2 OTM - (Work Up)
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Skill / Optional
6 Min AMRAP
2 Strict HSPU
4 Kipping HSPU
10 T2B
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Accessory / Optional
100 DUs for time
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Just in case anyone needs a reminder as to the Snatch Balance that we did recently. Watch the YouTube video below.

WOD 05/30/2016

5/29/2016

First posted on CF mainsite August 18th, 2005.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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Class time at 9 AM. WOD will start at 9:15. Cookout to follow. Hopefully be eating by 11. We'll have two grills this year. Bring what you want to throw on the grill.

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Some of you may choose to cut everything in half. For those that have never attempted "Murph" before, to give you an idea...40 minutes is a pretty decent time...without wearing a weight vest. Newer athletes we'll likely scale you even less than half.

WOD 05/28/2016

5/27/2016

Class time at 8 AM
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Partner Workout - 25 Min AMRAP
Station #1
Partner #1 must perform a static hold on pull up bar with chin over bar or modified, just hang from bar.
Station #2
Row 150 Meters
10 Burpee Jump over Plate
* Partner #1 must stay in the static hold the entire time on Station #1 as Partner #2 completes the couplet on Station #2. If at any time Partner #1 falls out of position Partner #2 must stop until Partner #1 regains. Once Partner #2 completes the couplet in Station #2 the partners switch Stations and continue for 25 Mins.
Score = Total Meters + Total Burpee over Plate

WOD 05/27/2016

5/26/2016

Skill: Ring Dips or Stationary Dips 3 x 8-12 Reps
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Lift #1: 400 Meter Farmers Carry 70/53 Rx+, 53/35 Rx
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Lift #2: 200 Meter KB Overhead Carry 70/53 Rx+, 53/35 Rx
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WOD: 5 Min AMRAP
10 Vertical KB Swings 70/53 Rx+, 53/35 Rx
10 Goblet Squats 70/53 Rx+, 53/35 Rx
rest 5 mins
5 Min AMRAP
40' Lunge
10 T2B
then directly into 2 Min AMRAP
Max Box Jumps 30/24 Rx+, 24/20 Rx
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Extra Credit: Full Clean + Squat Jerk - EMOM for 10 mins
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Accessory: Glute Ham Sits Ups - 50 Reps
*modify or break up as needed

05/25/2016

5/24/2016

Skill - 10 mins - Handstand Push Ups or Holds
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Lift #1 - Overhead Squat - 20 mins to find a 1 Rep Max
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WOD: 21-15-9
Deadlift 225/155 Rx+, 135/95 Rx
Overhead Squat 135/95 Rx+, 95/65 Rx
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Extra Credit: Dumbbell Snatch 3 x 3 Reps - Heavy
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Accessory: Practice Handstand Walks

WOD 05/24/2016

5/23/2016

Skill - 10 mins - Kettlebell Clean or Dumbbell Clean (beginners)
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Lift #1 - 10 mins Bench or Shoulder Press - 3 attempts to find a 20 Rep Max
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Lift #2 - 5 mins - Z Press - 3 x 5 Reps
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WOD- 20 minute cap 5 Rounds for time - Unbroken!
5 Hang Power Cleans 135/95 Rx+, 95/65 Rx
10 Shoulder 2 Overhead 135/95 Rx+, 95/65 Rx
15 Glute Ham Sit Ups Rx+, 25 Ab Mat Sit Ups Rx
*Once you pick up the bar you must complete the 5 HPCs and 10 S2Os unbroken without dropping bar. If the bar is dropped 10 burpees must be completed immediately. Scale accordingly.
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Extra Credit - 1 Mile Run @ Moderate Pace
Accessory: Weighted Strict Ring Pull Ups - 3 x 3 Reps

WOD 05/23/2016

5/22/2016

Skill - 5 mins
Power Snatch + Snatch Balance (bar only)
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Lift #1 - 10 mins
Full Snatch - 10 mins to find a 1 Rep Max
Rest 2 min (change load to 77%)
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Lift #2 - 10 mins
*after 2 min rest
Full Snatch @77% - 25 Reps for time - 10 min cap
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WOD - 10 Min AMRAP
30 Double Unders
15 Power Snatch 95/65 Rx+, 75/55 Rx
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Accessory:
3 Muscle Ups - OTM for 10 (if fail, work on transitions)
Ring or Bar and work on progressions if you don't have either yet.
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Please watch the Youtube video below for the differences between the Drop Snatch, Snatch Balance and Heaving Snatch Balance.

May 20th, 2016

5/20/2016

Class time at 8 AM. I'll be there until 11 catching up on what I've missed.
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Partner Workout - Rotate through each Station 4 times each
On a 2 Minute Clock on each station:

Station #1
150 Meter Sprint - 75 meter marker and back
5 Burpees
Max Vertical KB Swings 70/53
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Station #2
Max Row for Calories

*Score = Calories + KB Swings

While partner 1 is on station #1, partner 2 is on station #2. At the end of 2 minutes, partners switch and continue for 4 rounds. Total time 16 minutes.

WOD 05/20/2016

5/19/2016

Lift #1 - 20 min Front Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR) *Try to hit a PR by 5-10%
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WOD: 3 RFT
100 Double Unders
20 Box Jump Overs 30/24 Rx+, 24/20 Rx
7 Deadlifts 405/275 Rx+, 275/185 Rx
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Extra Credit: For time
21 Thrusters 65/45 Rx+, 45/35 Rx
3 Legless Rope Climbs Rx+, Rope Climbs Rx
15 Thrusters
2 Legless Rope Climbs / Rope Climbs
9 Thrusters
1 Legless Rope Climb / Rope Climb
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Accessory - Hip Thrusts / back on bench - 3 x 20 Reps