Blog Archives

WOD 12/01/2017

11/30/2017

Warm Up: 3 Rounds NFT “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
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Lift: Bench Press 4 x 8 Reps E3M
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WOD: 14 Min Ping Pong EMOM
Odd - Double Unders - 10 L1 *misses count, 20 L2, 30 L3
Even - Russian KB Swings 15 Reps @ 35/26 L1, 20 Reps @ 53/35 L2, 20 Reps @ 70/53 L3
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Superset: 1a. Pistols - 4 x 10 Reps (5 each leg)
no rest
1b. Sumo RDL - 3 x 10 Reps
rest 120 seconds

WOD 11/30/2017

11/29/2017

Warm Up: Row 500 Meter
then 3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Lift: Back Squat - 8 x 3 Reps @ 70% - EMOM
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Skill: Candle Sticks
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WOD: 20 Min AMRAP
20 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
20 Sumo DL High Pull - 45/35 L1, 75/55 L2, 95/65 L3
20 Box Jump - 20/14 L1, 24/20 L2, 30/24 L3
20 Push Press - 45/35 L1, 75/55 L2, 95/65 L3
20 Calorie Row - All Ls
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Superset: 1a. Single Arm KB Press - 4 x 10 Reps
no rest
1b. Max Strict Pull Ups - 4 x Max Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yard Backward Sled Pulls - fast, moderate weight, rest as needed between efforts

WOD 11/29/2017

11/28/2017

WOD :12K Meter Row - write down your split times
Part A - Time at 500 Meters
Part B - Time at 1000 Meters
Part C - Time at 6000 Meters
Part D - Time at 12000 Meters

Previously done on 07-12-2017

WOD 11/28/2017

11/27/2017

Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
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Lift: Press - 1 Rep @ 90%, 1 Rep @ 92.5%, 1 Rep @ 95%
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Skill: Muscle Up Transitions
Jumping into a Ring Dip
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WOD: For time
Randy: 75 Snatch - 75/55
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Superset: 1a. Ring Push Ups - 4 x 8-12 Reps
no rest
1b. Ring Rows - 4 x 8 - 12 Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts

WOD 11/27/2017

11/26/2017

Monday - 11-27-17 - Week #9 - compared to Week #3 - 10-16-17
Warm Up: 2 Rounds NFT
250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on DL - starting with empty bar
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Lift: DL - 4 x 8 Reps - E3M
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WOD: On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3
rest 1 Minute

On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
rest 1 Minute

On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3
rest 1 Minute

On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
(15 Min Total time)
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Superset: 1a. Single Leg RDL - 4 x 10 Reps
no rest
1b. Spiderman Plank - 4 x 8 Reps (per leg)
https://youtu.be/MrkvrtDrEkY
rest 120 seconds
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts

WOD 11/25/2017

11/24/2017

Saturday Class time at 8 AM
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“Turkey Burner”
Partner Workout 30 Min AMRAP
Station #1 “Ladder” starting from 10 increasing by 2s 10-12-14-16-18-20 etc……
Thrusters - 55/35 L1, 75/55 L2, 95/65 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3

Station #2 Row for Calories
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Partner #1 starts on Station #1 completing the couplet beginning at 10 Reps of each movement as Partner #2 starts on Station #2 rowing for calories. Once Partner #1 completes the 10/10 Reps both partners switch. Partner #2 must complete 10 Reps of each movement then switch again. Each time the partner gets on Station #1 they must climb the ladder adding 2 Reps to each movement.

Score = Total Calories = Total Reps

WOD 11/24/2017

11/23/2017

Friday class times: I'm assuming most everyone is off work so 7, 8 and 9 AM classes only. I'll be there from 7 to 9 AM Allen will be there from 8 to 10 AM. Afternoon classes will be pointless since the majority will either be shopping, watching football games or with family.

Warm Up: 3 Rounds NFT
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
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Lift: Bench Press - 8 x 3 Reps @ 70% - EMOM
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WOD: On a 3 Min Clock
200 Meter Sprint
Max Burpee over Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Rest 2 Min, Repeat 5 Times
*Goal is to be consistent 85-90% each round to show consistency, DON'T blow yourself out on the first round!!!!
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Giant Set: 1a. Front Raises (Thumbs Up) - 3 x 8 reps
no rest
1b. Lateral Raises - 3 x 8 reps
no rest
1c. DB Clean and Press - 3 x 8 reps
120 sec rest

11/23/2017 7th Annual Thanksgiving FGB!!!

11/22/2017

"7th 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. It's only 17 minutes long...we can have a 2nd heat right after the first if necessary. 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.
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Come in early to get your squats done for this week if you like and or stay after.

Lift: BS - 1 Rep @ 90%, 1 Rep @ 92.5%, 1 Rep @ 95%

WOD 11/22/2017

11/21/2017

WOD: “Pain Train” - 45 Min AMRAP Compare to 7-05-17
5 Min Max Calorie Air Assault
then
Unbroken
5 Deadlift - 65/45 L1, 95/65 L2, 115/75 L3
5 Hang Power Clean
5 Front Squat
5 Shoulder 2 Overhead
5 Back Squat
Score = Calories + Reps
*Each Barbell Complex is unbroken and touch and go or not Rx

WOD 11/21/2017

11/20/2017

Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
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Lift: Press - 4 x 8 Reps - E3M
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WOD: 5 Min AMRAP (previously done on 10/10/2017)
5 Ring Rows L1, 5 C2B Pull Ups L2, 5 Bar MUs L3
5 Hanging Knee 2 Midline L1, 5 T2B L2, 10 T2B L3
5 Push Jerks - 65/45 lbs L1 , 5 HSPUs L2, 10 HSPUs L3
rest 5 Mins
Repeat - where you left off
Score = Total Rounds and Reps
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Superset: 1a. Single Arm DB Snatch - 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm)
120 sec rest
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Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts