Blog Archives

WOD 12/01/2022

11/30/2022

Lift: Deadlift -5 x 5 Reps @80% - E3M
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WOD: Part A
8 Min Ping Pong EMOM
Odd - 10 Ring Rows L1, 3 Ring Muscle Ups L2, 5 Ring Muscle Ups L3
Even - 10 Push Ups L1, 5 Kipping HSPUs L2, 5 Strict Deficit HSPUs L3
*Rest 5 Mins - then Part B
Part B - 8 Min Ping Pong EMOM
Odd - 12 Air Squats L1, 20 Air Squats L2, 12 Alt. Single Leg Squats L3
Even - 10 Ab Mat Sit Ups L1, 20 Ab Mat Sit Ups L2, 12 GHD Sit Ups L3

WOD 11/30/2022

11/29/2022

WOD: Assault Bike or Row Intervals
1 Min Max Calories
1 Min Rest
2 Min Max Calories
2 Min Rest
5 Min Max Calories
5 Min Rest
10 Min Max Calories
5 Min Rest
:30 Max Effort / :30 Recovery - 15 times

WOD 11/29/2022

11/28/2022

Strength: Strict Press 5 x 5 Reps @80% - E3M
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Accessory: Single Arm DB Row 3 x 10 Reps
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WOD: For time
5-4-3-2-1
Power Cleans 95/65 L1, 135/95 L2, 185/125 L3
Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs L2 & L3

WOD 11/28/2022

11/27/2022

Strength: Back Squat 5 x 5 Reps @80% - E3M
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WOD: For time
50-40-30-20-10
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3

WOD 11/26/2022

11/25/2022

Saturday Class Time at 8 AM - Partner Workout - U go/I go
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Option #1
20 Cycles of (10 Rounds each Partner, total time 30 Mins)
90 Second AMRAP w/ 90 Second Rest (as partner goes)
9 - 1 Arm KB Swings Left - 35/26 L1, 53/35 L2, 70/53 L3
9 - 1 Arm KB Swings Right - same
9 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3
Max Meter Assault Bike
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Option #2

2 Person Partner Workout, Only 1 works at a time
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Row 3000 Meters
150 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Row 2000 Meters
100 Wall Ball
Row 1000 Meters
50 Wall Ball
*Switch off as often as you and your partner see fit.

WOD 11/25/2022

11/24/2022

Remember, class times at 8 and 9 AM only today.
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Strength: Bench Press - 4 x 5 Reps @80% - E3M
*You may super set your DL work with this today if you like.
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Accessory: Z Press - 3 x 6 Reps
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WOD: 3 Min AMRAP
10 Double Unders L1, 20 DU's L2, 40 DU's L3
10 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
*Rest 2 Mins
3 Min AMRAP
10 Double Unders L1, 20 DU's L2, 40 DU's L3
10 S2O - 65/45 L1, 95/65 L2, 135/95 L3
*Rest 2 Mins
3 Min AMRAP
10 Burpees

WOD 11/24/2022

11/23/2022

Strength: Deadlift - 4 x 5 Reps @80% - E3M
*Only if you get there early. You probably won't want to attempt after. You can also wait and do them Friday morning and superset it with Friday's bench press.
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"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.

WOD 11/23/2022

11/22/2022

Skill: Candle Sticks
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Conditioning: 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

WOD 11/22/2022

11/21/2022

Strength: Strict Press - 4 x 5 Reps @80% - E3M
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Accessory: Stationary Dips - 3 x Max Reps
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WOD: 12 Min AMRAP
20 Box Jumps - 20/14 L1, 24/20 L2 & L3
20 Push Press - 75/55 L1, 115/75 L2 & L3
30 Ring Rows L1, 20 Pull Ups L2 & L3

WOD 11/21/2022

11/20/2022

Strength: Back Squat - 4 x 5 Reps @80% - E3M
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Accessory: Reverse Standing Lunge Steps - 3 x 6 Reps - each side
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WOD: Every 2 Mins x 5 Rounds (No Rest Between Efforts)
2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3
4 Front Squats Squats - same
8/6 Calorie Assault Bike SPRINT!