Announcements
No 7:30 p.m. class. 7pm - viewing party for announcement of 18.2, immediately thereafter watch Father vs. Son Throw Down (Greg vs. Ryker)
Strength
12 mins gymnastic practice
(rope climb, pistols, muscle ups, HSPU)
WOD
"Midline Madness"
4 sets (not for time)
15 abmat sit ups
20 hip extensions
25 flutter kicks
30 banded good mornings
Wednesday, February 28, 2018
Tuesday, February 27, 2018
Wednesday 2/28/18
Strength
3x20 plate raises
3x10 bench press @55%+5lbs
3x10 upright row
WOD
"Water Works"
50/40 cal Row
40 KBS (55/35)
30 Push press (115/80)
40 KBS
50/40 cal Row
3x20 plate raises
3x10 bench press @55%+5lbs
3x10 upright row
WOD
"Water Works"
50/40 cal Row
40 KBS (55/35)
30 Push press (115/80)
40 KBS
50/40 cal Row
Monday, February 26, 2018
Tuesday 2/27/18
Strength
20 mins to find 1 rep Max
Front Squat
WOD
"Optimus Prime"
7 min AMRAP
Wallballs (20/14)
on the minute 5 Deadlifts (225/155)
20 mins to find 1 rep Max
Front Squat
WOD
"Optimus Prime"
7 min AMRAP
Wallballs (20/14)
on the minute 5 Deadlifts (225/155)
Sunday, February 25, 2018
Monday 2/26/18
Strength
3x5 Strict Press @60%+5lbs
3x5 DB Row (per arm)
3x10 lateral raise
WOD
EMOM x 20 min
Min 1 - 5 Snatch (AHAP touch n go)
Min 2 - 200m Row
Min 3 - 10 pull ups (ring rows, Australian)
Min 4 - 40 DU's (80 singles)
3x5 Strict Press @60%+5lbs
3x5 DB Row (per arm)
3x10 lateral raise
WOD
EMOM x 20 min
Min 1 - 5 Snatch (AHAP touch n go)
Min 2 - 200m Row
Min 3 - 10 pull ups (ring rows, Australian)
Min 4 - 40 DU's (80 singles)
Wednesday, February 21, 2018
Thursday 2/22/18
Strength
3x5 chin ups
3x5 strict HSPU
3x10 dips
WOD
"Carried Away"
5 Rounds for time
20 abmat sit ups
20 jumping lunges
100ft. farmer carry (70/55)
Reminder - 18.1 Announcement is tonight (Thursday) at 7pm! CFP's Beauty and Beast Throw Down will begin shortly after the announcement and set up is complete. Come on in and cheer on C. Scott and Jamie as they tackle the first Open WOD.
3x5 chin ups
3x5 strict HSPU
3x10 dips
WOD
"Carried Away"
5 Rounds for time
20 abmat sit ups
20 jumping lunges
100ft. farmer carry (70/55)
Reminder - 18.1 Announcement is tonight (Thursday) at 7pm! CFP's Beauty and Beast Throw Down will begin shortly after the announcement and set up is complete. Come on in and cheer on C. Scott and Jamie as they tackle the first Open WOD.
Tuesday, February 20, 2018
Wednesday 2/21/18
Strength
3x5 Front Squat @ 65%
5x2 high hang Cleans @ 75%
WOD
"Handle Bars"
4 Rounds for Time
21/15 cal Row
15 TTB
7 Power clean and jerks (155/105)
3x5 Front Squat @ 65%
5x2 high hang Cleans @ 75%
WOD
"Handle Bars"
4 Rounds for Time
21/15 cal Row
15 TTB
7 Power clean and jerks (155/105)
Monday, February 19, 2018
Tuesday 2/20/18
Strength
3x5 strict pull ups
3x5 pull up negatives
3x10 bent over lateral raises
WOD
21-15-9
Wallballs
Pull ups
Thrusters (95/65)
KBS (55/35)
3x5 strict pull ups
3x5 pull up negatives
3x10 bent over lateral raises
WOD
21-15-9
Wallballs
Pull ups
Thrusters (95/65)
KBS (55/35)
Sunday, February 18, 2018
Monday 2/19/18
Strength
1 rep max
Back Squat
WOD
"The 10's"
10 min AMRAP
10 burpee box jump overs
10 Snatch (95/65)
1 rep max
Back Squat
WOD
"The 10's"
10 min AMRAP
10 burpee box jump overs
10 Snatch (95/65)
Friday, February 16, 2018
Saturday 2/17/18
TEAM WOD
Buy in - 800m Row
150 body complexes (air squat, push up, sit up, superman, tuck jump)
Cash out - 20 farmer carries down and back
Buy in - 800m Row
150 body complexes (air squat, push up, sit up, superman, tuck jump)
Cash out - 20 farmer carries down and back
Thursday, February 15, 2018
Friday 2/16/18
WOD
Open 17.2
12 min AMRAP
2 rounds of 50ft weighted walking lunges (50/35) (35/20)
16 TTB (hanging knee raises)
8 DB power Cleans
then
2 Rounds of 50 ft weighted walking lunges
16 Bar Muscle ups (chin over bar pull ups)
8 DB power Cleans
*Continue to alternate the 2 rounds until time expires
Open 17.2
12 min AMRAP
2 rounds of 50ft weighted walking lunges (50/35) (35/20)
16 TTB (hanging knee raises)
8 DB power Cleans
then
2 Rounds of 50 ft weighted walking lunges
16 Bar Muscle ups (chin over bar pull ups)
8 DB power Cleans
*Continue to alternate the 2 rounds until time expires
Wednesday, February 14, 2018
Thursday 2/15/18
Strength
3x20 plate raises (25/15)
3x10 bench press @ 55%
3x10 upright rows with DB
WOD
15 min AMRAP
60 DU's (120 singles)
30/21 cal Row
10 power Snatch (115/80)
3x20 plate raises (25/15)
3x10 bench press @ 55%
3x10 upright rows with DB
WOD
15 min AMRAP
60 DU's (120 singles)
30/21 cal Row
10 power Snatch (115/80)
Tuesday, February 13, 2018
Wednesday 2/14/18
Happy Valentine's Day!
Strength
"Break up"
Death by Push press and Burpees
Min 1 = 1 push press (95/65) + 1 burpee
Min 2 = 2 push press + 2 burpees
Min 3 = 3 push press + 3 burpees
until cannot complete all reps in minute
WOD
"Make up"
6 Rounds with partner alternating rounds
5 squat cleans
10 pull ups
15 box jumps
Strength
"Break up"
Death by Push press and Burpees
Min 1 = 1 push press (95/65) + 1 burpee
Min 2 = 2 push press + 2 burpees
Min 3 = 3 push press + 3 burpees
until cannot complete all reps in minute
WOD
"Make up"
6 Rounds with partner alternating rounds
5 squat cleans
10 pull ups
15 box jumps
Monday, February 12, 2018
Tuesday 2/13/18
Strength
3x5 Strict press @ 60%
3x5 DB Row (per arm)
WOD
"Chip Shot"
70 alternating DB Snatch (50/35)
60 wallballs (20/14)
50/40 cal Row
40 HSPU
3x5 Strict press @ 60%
3x5 DB Row (per arm)
WOD
"Chip Shot"
70 alternating DB Snatch (50/35)
60 wallballs (20/14)
50/40 cal Row
40 HSPU
Sunday, February 11, 2018
Friday, February 9, 2018
Saturday 2/10/18
TEAM WOD
With a partner, split reps however you want
600m Row
60 Deadlifts
600m Row
80 Cleans
600m Row
100 Push Press
600m Row
With a partner, split reps however you want
600m Row
60 Deadlifts
600m Row
80 Cleans
600m Row
100 Push Press
600m Row
Thursday, February 8, 2018
Friday 2/9/18
WOD
"Open Test"
20 min AMRAP
50 wallballs
50 DU's
40 box jumps
40 TTB
30 C2B
30 burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatch (135/95)
10 ring Muscle Ups
"Open Test"
20 min AMRAP
50 wallballs
50 DU's
40 box jumps
40 TTB
30 C2B
30 burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatch (135/95)
10 ring Muscle Ups
Wednesday, February 7, 2018
Thursday 2/8/18
Strength
15 min Handstand practice (walking, HSPU, headstand, etc)
WOD
"Sneak Attack"
6 Rounds for Time
21 sit ups
15 cal Row
9 strict HSPU
15 min Handstand practice (walking, HSPU, headstand, etc)
WOD
"Sneak Attack"
6 Rounds for Time
21 sit ups
15 cal Row
9 strict HSPU
Tuesday, February 6, 2018
Wednesday 2/7/18
Strength
3x10 OH walking lunges (each leg)
3x10 front squats w/2 sec pause at bottom @ 40-50%
3x10 cossack squats (each leg)
WOD
"Down n Dirty"
5 min AMRAP
Buy in 100 DU's (200 singles)
12 Snatch (75/55)
4 TGU (55/35)
Rest 5 mins
5 min AMRAP
Buy in 100 DU's (200 singles)
8 Snatch (95/65)
4 TGU (55/35)
Rest 5 mins
5 min AMRAP
Buy in 100 DU's (200 singles)
4 Snatch (115/75)
4 TGU (55/35)
3x10 OH walking lunges (each leg)
3x10 front squats w/2 sec pause at bottom @ 40-50%
3x10 cossack squats (each leg)
WOD
"Down n Dirty"
5 min AMRAP
Buy in 100 DU's (200 singles)
12 Snatch (75/55)
4 TGU (55/35)
Rest 5 mins
5 min AMRAP
Buy in 100 DU's (200 singles)
8 Snatch (95/65)
4 TGU (55/35)
Rest 5 mins
5 min AMRAP
Buy in 100 DU's (200 singles)
4 Snatch (115/75)
4 TGU (55/35)
Monday, February 5, 2018
Tuesday 2/6/18
WOD
"Benchmark Challenge Retest"
4 Rounds for Time
20 hang cleans (95/65)
15 wallballs
10 burpees
Stamina
EMOM x 10 mins
Even: 5-10 Australian pull ups
Odd: 5-10 Dips
"Benchmark Challenge Retest"
4 Rounds for Time
20 hang cleans (95/65)
15 wallballs
10 burpees
Stamina
EMOM x 10 mins
Even: 5-10 Australian pull ups
Odd: 5-10 Dips
Sunday, February 4, 2018
Monday 2/5/18
Strength
3x10 deficit KB squats
3x10 single leg KB deadlift (each leg)
3x10 back squats @ 60%
WOD
"Doctors Orders"
3 Rounds for Time
50 air squats
30 push ups
20/15 cal Row
3x10 deficit KB squats
3x10 single leg KB deadlift (each leg)
3x10 back squats @ 60%
WOD
"Doctors Orders"
3 Rounds for Time
50 air squats
30 push ups
20/15 cal Row
Friday, February 2, 2018
Saturday 2/3/18
TEAM WOD
For time with a partner
80 hang cleans
80 front squats
80 push press
80 front rack lunges
Bar cannot touch the ground - not even to change partners.
If the bar touches the ground, it's a 10 burpee penalty.
For time with a partner
80 hang cleans
80 front squats
80 push press
80 front rack lunges
Bar cannot touch the ground - not even to change partners.
If the bar touches the ground, it's a 10 burpee penalty.
Thursday, February 1, 2018
Friday 2/2/18
WOD
Open 14.2/15.2 Repeat
0-3 min
2 rounds of
10 OHS (95/65) (65/45) (45/35)
10 C2B (pull ups) (jumping C2B)
3-6 mins
2 Rounds of
12 OHS
12 C2B
6-9 mins
2 Rounds of
14 OHS
14 C2B
9-12 mins
2 Rounds of
16 OHS
16 C2B
etc.
*Follow the pattern until you fail to complete both rounds.
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