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WOD 11/30/2019

11/29/2019

Saturday Class Time at 8 AM -- 2 Person Partner WOD
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On a 30 Min Clock - 1 Partner works at a time
2000 Meter Row - 500 Meter relays between partners
30 Hang Leg Raise L1, 30 T2B L2, 60 T2B L3
30 KB Devil Press - 26/18 L1, 35/26 L2, 53/35 L3
*Reps can be broken up any way you see fit

Then -

10 Rounds - 5 each partner - follow the leader each round
3 Snatch 65/45 L1, 95/65 L2, 135/95 L3
15 Wall Ball 14/10 L1, 20/14 L2, 30/20 L3

Then -

Max Rounds “Cindy” in remaining time - follow leader each round
5 Pull Ups
10 Push Ups
15 Air Squats

WOD 11/29/2019

11/28/2019

*7 and 8 AM Class Times Only on Friday
Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
15 Light KB Presses (each side)
150 Meter Row
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Lift: P - 3 x 12 Reps@60-70%
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WOD: E2Ms x 8 Sets
10 DL - 65/45 L1, 95/65 L2, 135/95 L3
10 HPC - same
10 Alt Weighted Step Ups - same - 20/14 inch Box

WOD 11/28/2019

11/27/2019

"9th 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 11/27/2019

11/26/2019

*I will be closing and leaving at 6:30 PM (so I can get to family Thanksgiving dinner)
Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength: RDL - 1 x 20 Reps
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WOD: Part A
10 Min AMRAP
200 Meter Run
7 Pullups L1, 7 C2B Pull Ups L2, 5 Ring Muscle Ups L3
- Rest 2 Minutes
Part B
10 Min AMRAP
250 Meter Row
7 Push Ups L1, 7 Kipping HSPU L2, 5 (6 Inch) Deficit Strict HSPUs L3
- Rest 2 Minutes
Part C
10 Min AMRAP
10 Calorie Bike
7 Air Squats L1, 14 Air Squats L2, 10 Alternating Pistols L3
Extra Credit: 1 Mile Jog at moderate pace

WOD 11/26/2019

11/25/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
10 Band Pull Aparts
10 Band Dislocates
10 Push Ups
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Skill: Skin the Cat - 5 Mins Practice
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Strength: E90 Sec x 10 Sets
3 Bench Press + 3 Hang Pwr Cleans - Work Up!
*You likely won't use a lot of weight on this.
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Accessory: Single Arm Bench Press - 3 x 8 Reps (each side)
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WOD: For time
2 Rounds - 25 Min CAP!
10 Cal Row
10 Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
15 Cal Row
15 Russian KB Swings
25 Cal Row
25 Russian KB Swings
50 Cal Row
50 Russian KB Swings
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Extra Credit: Test - Max T2B in 2 Mins

WOD 11/25/2019

11/24/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Hip Circle Side Shuttle Left
10 Hip Circle Side Shuttle Right
10 Hip Circle Squats
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Skill: Hang Single DB Full Snatch - 5 Mins Practice
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Strength: OHS - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 75%
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WOD: E4Ms x 4
3 Snatch Grip Deadlifts - 45/35 L1, 65/45 L2, 95/65 L3
3 Hang Power Snatch
3 Hang Full Snatch
3 Overhead Squats
10 Double Unders L1 30 DU's L2, 60 DU's L3
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Extra Credit: 20 Meter Sled Push + 20 Meter Backwards Sled Pull x 8 Sets - E2Ms

WOD 11/23/19

11/22/2019

Saturday Class Time at 8 AM 3 Partner Workout: 30 Minute AMRAP
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Station #1: 250 Meter Row
Station #2: Max Calorie Air Bike
Station #3: Max Squat Cleans - 65/45 L1, 95/65 L2, 135/95 L3

*Station #1 sets the pace. Switch every 250 M (1 Min).

WOD 11/22/2019

11/21/2019

Warm Up: 3 Rounds NFT
100 Meter Jog
10 Russian KB Swings
10 KB Goblet Squats
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Lift: Sumo DL
Set #1 - 40% x 5 Warm Up
Set #2 - 55% x 5 Warm Up
Set #3 - 70% x 3 Work Set
Set #4 - 80% x 2 Work Set
Set #5 - 90-95% x 1 Work Set
Set #6 - 100+% x 1 Goal
Set #7 - Optional Add 10-20Lbs
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WOD: E5Ms - AFAP - 4 Sets
15 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
15 Box Jump (step down) - 20/14 L1, 24/20 L2, 30/24 L3
8/12 Calorie Bike

WOD 11/20/2019

11/19/2019

Warm Up: Mobility/Agility Drills
Run through movements of the workout
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WOD: 50 Min Cap!
12 Rounds for time
400 Meter Row L1, 500 Meter Row L2 & L3
1 Rope Climb or 12 Ring Rows L1, 2 Rope Climbs L2, 3 Rope Climbs L3

WOD 11/19/2019

11/18/2019

Warm Up: 3 Rounds NFT
250 Row
5 Empty Bar Dead Lifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
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Skill: Pistols or 1 Leg Squats - 5 mins practice
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Strength: EMOM x 10 Mins
4 Dead Lifts + 2 Front Squats - Build Up!
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WOD: 3 Rounds of (total 16 mins)
On a 1 Min Clock
3 Burpee over Bar L1, 5 Burpee Over Bar L2 & L3
Max DLs - 95/65 L1, 145/95 L2, 225/145 L3
Rest 2 Mins
On a 1 Min Clock -
3 Burpee over Bar L1, 5 Burpee Over Bar L2 & L3
Max Front Squats - 75/45 L1, 95/65 L2, 135/95 L3
Rest 2 Mins
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Extra Credit:30 Ft Sled Push x 10 Sets - NFT