WOD Saturday, January 31, 2015

WARM UP

5 Knee 2 Feet

10 Air Squat

10 Wall Touch

10 Cleans

10 Strict Press

PARTNER WOD

1 person working @ a time

Split Rep Equally

50-40-30-20-10

Wall Balls (30/20)

Power Cleans (135/95)

WOD Friday, January 30, 2015

STRETCH

Banded Hip

WARM UP

10 Good Mornings

5 Pull Ups

10 Lat Lunges

10 KB Clean/Stone 2 Front Rack

10 Deadlifts

STRENGTH

Deadlifts

EMOM x 7 min

10 @ Body Weight

(Axle Bar)

WOD

AMRAP 12 min

Down & Back-- Double KB Walking Lunge (140, 110), (70/55) or Stone (115/65)

10 Pull Ups

5 Weighted Sit Ups (45/25), or Stone (50/35), or KB (55/35)

WOD Thursday, January 29, 2015

WARM UP

Burgener/ Skill

10 OHS

5 Kip Swings

10 Pass Throughs

Calf Stretch

Lat Lunges

STRENGTH

Go over movement

Standard

(Full Depth/Full Hip Extension on Squat at Top), and (C2B/ Full Extension at Bottom)

PARTNER WOD

Judge/Score Each Other

"14.2"

0-3min

2 Rounds

10 OHS (95/65)

10 C2B

 3-6 min

2 Rounds

12 OHS

12 C2B

6-9 min

2 Rounds

14 OHS

14 C2B

WOD Wednesday, January 28, 2015

STRETCH 

Pidgeon 

WARM UP

10 Jiggers

10 Lat Box Jumpovers

10 Jerk Drops

5 K2E

10 Cleans

STRENGTH

EMOM x 7 min

7 Box Jumps + 7 TTB

WOD

3RFT 8 min Cap

10 Power Cleans (135/95)

10 Push Jerk

POST

5x5 Thrusters (135/95)

WOD Tuesday, January 27, 2015

STRETCH

Couch

WARM UP

Skill Trans

5 OHS

10 Cal Row

5 Goblet Squats

10 Push Ups

STRENGTH

5x5 OHS

Increasing

WOD

AMRAP 10 min

5 Pull Ups

10 Burpees

15 Air Squats

WOD Monday, January 26, 2015

STRETCH

Sumo Wall

WARM UP

Burgener/Skill

5 Dips

5 Pull Ups

10 Leg Swings

10 Pass Throughs

STRENGTH

Snatch Ladder

1 Snatch every minute

Start @ 135 (guy) and 105 (girls) or a 50% 1 rep max

Guys add 10lbs every minute.

Girls add 5lbs every minute.

*Until fail

WOD 

3RFT

10 MUs

5 Squat Cleans (185/115)

WOD Saturday, January 24, 2015

WARM UP

20 DUs

Burgener/Skill

10 Snatch Deadlifts

10 Snatch Push Press

10 Arm Haulers

PARTNER WOD

20 min AMRAP

 30 DUs

15 Snatches (75/55)

*Switch every round

WOD Friday, January 23, 2015

STRETCH

Banded Shoulder

WARM UP

5 Kip Swings

10 Hang Cleans

10 Push Press

10 Air Squats

10 Leg Swings

STRENGTH

EMOM x 10 min

E: 7 TTB + 7 Burpees

O: 7 Push Press + 7 Box Jumps

WOD

 12 min Cap

1000m Row

30 Hang Power Cleans (135/95)

30 C2B

WOD Thursday, January 22, 2015

STRETCH

Adductor Smash

WARM UP

10 Push Press

10 F. Squats

10 Tuck Jump

10 Hip Ext.

STRENGTH

1RM Thruster

WOD

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65)

After every round of Thrusters, 30 DUs

POST

1000m Row

WOD Wednesday, January 21, 2015

STRETCH

Shoulder Opener

WARM UP

Burgener/Skill

10 Superman/ Hollow Rock

10 Lat Box Jump

Down/Back High Knee/Butt Kicker

10 Good Mornings

STRENGTH

4X4 F. Squat (75-85%)

WOD

10 min Running Clock

15-12-9

Snatch (115/80)

TTB

-then-

AMRAP

Burpee Box Jump for remaining time!

WOD Tuesday, January 20, 2015

WARM UP

10 Banded Squats

5 Deadlifts

10 Med Ball Clean/ Slam

10 Cal Row

10 Leg Swings

STRENGTH

EMOM x 10 min

35 DUs + 10 OHS (bar)

WOD 

7 min AMRAP

Wall Balls (30/20)

EMOM 5 Deadlifts (225/155)

WOD Monday, January 19, 2015

STRETCH

Calf Stretch

WARM UP

Burgener Skill

-then-

20 DUs

10 Squat Cleans

5 Dips

5 Pull Ups

STRENGTH

EMOM x 5 min

5 TnG Snatch (50-60%)

WOD

12 min AMRAP

70 DUs

50 Burpee Bar Hop

30 Clusters (135/95)

10 MUs

WOD Saturday, January 17, 2015

WARM UP

10 Air Squats

10 Push Ups

5 Kip Swings

10 Push Press

PARTNER WOD

Teams of 2

50 Burpees

10 C/J (155/105)

75 Box Jumps

10 C/J

100 Pull-Ups

10 C/J

75 Box Jumps

10 C/J

50 Burpees

WOD Friday, January 16, 2015

STRETCH

Wrist/Forearm

WARM-UP

2 Stones

100m Row

10 Deadlifts

20 DUs

STRENGTH

EMOM x 10

Even: 2 Stone Clean and Jerks

Odd: 1 Tire Flip

WOD

"Strongman"

12min AMRAP

2 Tire Flips

5 Stone C/Js (145/95)

50 D.U.

POST WOD

Stone Speed Ladder x2

35,50,65,95,115,145,175,215

As heavy and as fast as possible

No fail

Rest then Repeat

WOD Thursday, January 15, 2015

STRETCH

Sub-Scap Smash

WARM-UP

5 Pull-Ups

10 DUs

5 Thrusters

5 Cleans

5 OHS

STRENGTH

8min AMRAP

5 MUs

50 DUs

WOD

8min (Hurry Up!)

20 Thrusters

20 Power Cleans

20 S2O

20 OHS

20 Front Squats

Guys: 95

Girls: 65

WOD Wednesday, January 14, 2015

STRETCH

Glut Smash

WARM-UP

10 Air Squats

3 Wall Walks

1 Rope Climb

5 Snatches

5 Thrusters

STRENGTH

Set up for WOD demo

WOD

"Barbell Hell"

Max Reps

Guys 135#, Girls 95#

2min Snatch

1min Rest

2min Thrusters

1min Rest

2min Power Cleans

1min Rest

2min Front Squats

1min Rest

2min Back Squats

1min Rest

1min Snatch

30sec Rest

1min Thrusters

30sec Rest

1min Power Cleans

30sec Rest

1min Front Squat

30sec Rest

1min Back Squat

Score: Total Reps

WOD Tuesday, January 13, 2015

STRETCH

Bar Adductor Roll

WARM-UP

10 Front Squats

10 Pass Through

10 Leg Swings

5 Kip Swing

10 Lat. Lunges

STRENGTH

Demo Wod Movements

WOD

Happy 2 Year Anniversary CFP

2 Years Strong!!
30 Min. Chipper

365 m Row

25 Walking Lunges
25 Push Up
25 Box Jumps
25 Pull ups
25 B. Squats
25 Snatches
25 Cleans
25 Deadlifts
25 Push Press
25 Sit ups
25 Med Ball Cean Slams
25 Mtn. Climber
25 OHS
25 D.U.
15 Jiggers

730 Reps in 30 Min.......2 years Strong

WOD Monday, January 12, 2015

STRENGTH

Sub-Scap Smash

WARM-UP

Burgener/Skill

10 Squat Therapy

20 DUs

10 Push Press

10 Sit-Ups

STRENGTH

5x1 Hang Power Snatch +

1 Hang Squat Snatch

1  OHS

WOD

AMRAP x 10

10 Wall Ball (20/14)

30 DUs

WOD Saturday, January 10, 2015

WARM-UP

10 Deadlifts

8 Hang Power Cleans

6 Front Squats

4 Jerks

2 Thrusters

(all with bar)

WOD

Teams of 3

100 Deadlifts(135/95)

80 Hang Power Cleans

60 Front Squats

40 Jerks

20 Thrusters

EMOM 3 Burpees

WOD Friday, January 9, 2105

STRETCH

PSOAS Smash

WARM-UP

10 Air Squats

10 KB Snatch

10 KB Swing

5 Kip Swing

STRENGTH

Partner Row

10 x 250

Each person rows 250m x 5

WOD

11min Cap

15,12,9,12,15

KBS (70/55)

Box Jumps (24/20)

TTB

WOD Thursday, January 8, 2015

STRETCH

Sumo Wall Stretch

WARM-UP

10 OHS

10 Banded Squats

10 Push-Ups

10 Leg Swings

10 Pass Through

STRENGTH

EMOM x10

10 OHS (Light & Low)

WOD

For Time

12min Cap

10,9,8,7,6,5,4,3,2,1

Unbroken Squat Cleans (135/95, 40-50%)

Burpee over Bar

WOD Wednesday, January 7, 2015

STRETCH

Pec Opener

WARM-UP 

Burgener

5 Pull-Ups

10 Arm Haulers

20 DUs

10 OHS

STRENGTH

EMOM x 10min

Odd: 3-6 MUs

Even: 30-60 DUs

WOD

10min Cap

21-15-9

Squat Snatch (95/65)

C2B Pull-Ups