Blog Archives

WOD 12/02/2024

11/30/2024

Monday 12-02-2024
Strength: Back Squats
5 Reps Every 2:00 x 5 Sets
Set 1: @ 65%, Set 2: @ 70%, Set 3: @ 70%, Set 4: @ 75%
Set 5: @ 75%
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WOD: Every :90 x 6 Sets
Calorie Row 9/7 L1, 10/8 L2, 12/9 L3
5 Hang Power Cleans L1, 3 Squat Cleans L2 & L3
Score = Total Load
Suggested Squat Clean Load of 70%+ of 1RM
Try to build to 80 to 85% of 1RM
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Extra/Optional/Accessories
For Quality: 6 Rounds (12:00 Clock)
:30 - Weighted Wall Sit
-rest :15-
:30 -Barbell Hip Thrusts
-rest :45-
Weighted Wall Sit with either Goblet Loaded, Sandbag, or Dual Kettlebell Front Rack
Barbell Loads: 95/65

WOD 11/29/2024

11/28/2024

Friday 11-29-2024
Class Times at 8 & 9 AM Only Today
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Strength / Weightlifting
On a 12:00 Clock
Establish a 3RM Overhead Squat
Record Heavy for the Day
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WOD: For Reps
12:00 AMRAP
2 Wall Walks L1 & L2, 3 Reps L3
9 Kipping Knee Raises L1, 6 Toes to Bar L2, 9 Reps L3
12 Alternating Dumbbell Snatch 25/15 L1, 35/25 L2, 50/35 L3
Goal 6 to 8 rounds

WOD 11/28/2024

11/28/2024

Thursday 11-28-2024
"13th 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 11/27/2024

11/26/2024

Wednesday 11-27-2024
WOD: 18:00 AMRAP
20/16 Calorie Row L1, 28/22 L2 & L3
14 Burpee Box Step Ups L1, Burpee Box Jump Overs 24/20"
Score = Rounds + Reps
Goal - 5 to 7 Rounds

WOD 11/26/2024

11/25/2024

Tuesday 11-26-2024
WOD: For Time & Load - Against a 16:00 Clock
7 Rounds of:
7 Hang Power Snatch 45/35 L1, Power Snatch 75/55 L2, 95/65 L3
7 Hang Power Clean L1, Power Clean L2 & L3
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
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Extra/Optional/Accessories
For Quality: 12:00 EMOM
Minute 1 - 5 Snatch Grip Segmented Deadlift @ 90% of 1RM
Minute 2 - 3/3 Rotational Broad Jumps
Minute 3 - 3 Tall Box Jumps

WOD 11/25/2024

11/25/2024

Monday 11-25-2024
WOD: Every 10:00 x 2 Sets
3 Rounds
6/6 Single Arm Front Rack Lunges 44/26 L1, Overhead Lunges 44/26 L2, 53/35 L3
16 Russian Swings L1, American Kettlebell Swings L2 & L3
6 Burpee Pullups L1, Burpee Chest to Bar L2, Bar Muscle Ups L3
Goal: 6 - 8 min sets
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Extra/Optional/Accessories
For Quality: 5 Sets
10 Push-Ups @ 30x1 Tempo
10 Ring Rows @ 30x1 Tempo

WOD 11/23/2024

11/22/2024

Saturday Class Time at 8 AM
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"Big Kelly"

3 Rounds for Time
800 M Run L1 & L2, 1000m Run L3
35 Wallballs L1 & L2, 50 Wall Balls 20/14 L3
35 Box Jumps L1 & L2, 50 Box Jumps 24/20" L3

Team Variations
2 Person Option:
Runs Together and Split the Workout

3 Person Option:
Runs as a team of 3 carrying one Wall Ball, then comes back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.

WOD 11/22/2024

11/21/2024

Friday 11-22-2024
Weightlifting: Every 2:00 x 6 Sets
3 Hang Squat Snatch
Starting @ 65% and working up to a 3 Rep Max.
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WOD: "Amanda" - For Time
9-7-5
Ring Muscle-Up
Squat Snatch 135/95 L3
Goal Time 5 to 10 Min - Time Cap 15 Min

15-12-9 L1 12-9-7 L2
Ring Rows Pull-Ups
Pushups Ring Dips
Hang Pwr Snatch 95/65 Squat Snatch 45/35

WOD 11/21/2024

11/20/2024

Thursday 11-21-2024
8 Rounds for Time
200m Run
2 Wall Walks/20 Shoulder Taps L1, 2 Wall Walks/30 Shoulder Taps L2, 3 Wall Walk/50ft Handstand Walk L3
18/14 Calorie Bike L1 & L2, 20/15 L3
10 Line Facing Burpees

Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Shoulder Taps or Handstand Walk

WOD 11/20/2024

11/19/2024

Wednesday 11-20-2024
WOD: 20:00 EMOM
Min 1: 5 Bench Press
Min 2: 5 Dual DB Power Clean + 10 Dual DB Front Rack Reverse Lunges
Min 3: 15 GHD Sit-Ups
Min 4: 20 Renegade Rows
Min 5: Rest Minute

Bench @ 90% of 5RM From Last Week
Dumbbells @ 50/35
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Optional Finisher
3-4 Sets, For Quality
10/10 Side Plank Rotations
20 Banded Tricep Extensions
:30/:30 Banded Paloff Press Hold