Thursday 12/01/16

Warm Up

Shoulder opener
Leg Swings
10 push ups
10 squats
20 jumping jacks

Strength

Every 3 mins x 18 mins

Push Press 1-1-1 (rest 7 to 10 secs between singles)

WOD

8 min AMRAP

20 Power Snatch 95/65

20 Push Press

20 Box Jumps 24/20

CASH OUT

2 sets

60 sec plank hold, Rest 15 secs

30 sec left plank hold, rest 15 secs

30 sec right plank hold, rest 30 secs

Happy December?! How can that be? 

Wednesday 11/30/16

Warm Up

"Fish" game

Strength

"Pump you up, Wednesday"

Part A: 3 sets 

5 Muscle Ups

 Handstand walk length of rig 

(Modification 3 wall walks with 10 shoulder taps) 

Rest 3 mins between sets 

Part B: 4 sets

 3 x 5 OHS rest 90 secs between sets

Ride down slow (3 sec decent) hold @ bottom for 3 secs before coming up

Part C. 10-15 mins EMOM

SDLHP (Sumo Deadlift High Pull)

 Build up to a heavy-ish single 

Tuesday 11/29/16

Warm Up

Banded Good mornings
10 Lunges
 5 Pull ups
5 Push ups
10 Squats

Strength

3 sets (20 mins to complete)
Deadlift 6-8 reps @ 75%
Rest 45 secs
Weighted step ups (8 each leg)
Rest 45 secs
Barbell Roll outs (8 reps)
Rest 45 secs

WOD
7 min AMRAP
7 Toes to Bar
14 Goblet Squats (55/35)
100m Row/Run

Monday 11/28/16

Warm Up

Row 200m
10 Presses
10 KBS
25 singles
Calf Stretch

Strength

3 sets (18 mins to complete)
5 Floor Presses @ 70% 
7 KB Snatch AHAP

40 Double unders

WOD
3 Rounds for Time:
5 Stone to shoulder 
10 C2B pull ups
15 Push Jerks (185/125)

Saturday 11/26/16

Team WOD

200m Row/Run
50 mountain climbers (each)
50 wallballs (20/14)
50 Shoulder to Overhead (95/65)
50 Front Squats
50m OH lunges (45/25) plate
200m Row/Run

Partner workout - 1 person working at a time

Friday 11/25/16

Warm Up

Burpee Ball pass

Team WOD

50 alternating box jumps (24/20)
25 unison burpees
50 KBS (25 each) 55/35
25 medball pass sit ups (20/14)
50 alternate Cleans (185/135)

Thursday, 11/24/16

TEAM WOD

"NOT YOUR MAMA’S TURKEY TROT"

First Course:

30-20-10

Box-Jumps (24/20)

Kettlebell Swings (55/35)

Wall-Balls (20/14)

Main Course:

15 min AMRAP

10 Kettlebell Cleans (55/35)

20 Double-Unders

10 Burpees

20 Abmat Sit-Ups

Dessert:

800-Meter Row

Happy Thanksgiving to our CFP family!

Wednesday 11/23/16

Warm Up

500m Row
4 rounds @ 20 sec each
jumping jacks
jumping lunges
plank
handstand hold/wall walk

Strength

6 mins to warm up to start weight
THRUSTERS
On the 0: 5 Thrusters
On the 2: 4 Thrusters
On the 4: 3 Thrusters
On the 6: 2 Thrusters
On the 8: 1 Thruster

Build throughout - record heaviest single

WOD

Every 4 mins complete 3 rounds of following:
10 cal row
6 Chest to Bar pull ups
6 Ring Dips

Cash Out

Goat work 

Tuesday 11/22/16

Warm Up

3 position cleans 

5 push ups

10 air squats

20 mountain climbers

Row 200m

Strength

Deadlift - find your 3 rep max
(Must be touch 'n go)

WOD

21-18-15-12-9-6-3

Power Cleans (95/65)

Sit ups

Back extension/superman

Monday 11/21/16

Warm Up

Animal Crackers: Frog hop, bear crawl, crab walk, duck walk, leap frog, leap frog, inch worms and piggy backs.

WOD

"Move your ass, Monday!"

50 DU's

10 squats

40 Russian twists

10 pull ups

30 alternating lunges (can be weighted)

10 burpees

20 KBS (70/55)

10 squats

10 mountain climbers (2 count)

10 pull ups

20 KBS (70/55)

10 burpees

30 alternating lunges

10 squats

40 Russian Twists

10 pull ups

50 DU's

Mobility
Stretch (calf, couch stretch, banded squats)

Saturday 11/19/16

TEAM WOD

Teams of 2 complete:

60 Walking Lunge Steps

60 Pull-Ups

60 Sit-Ups

60 Double unders 

60 Ring Dips

60 KB Swings (as heavy as possible)

60 Knees to Elbows

60 Wall Ball Shots (as heavy as possible) 

60 Push Jerks (155/125)

*Only 1 team member working at a time

Friday 11/18/16

Warm Up

Push ups
2 Wall Walks
50 single jump rope
KB Snatch
Calf Stretch

Strength

EMOM x 10 mins.
Even: 5-10 HSPU
Odd: 10 Box Jumps (24/20)

WOD
"The Squat Chipper"
50 DU's
30 OHS (95/65)
20 KBS (55/35)
30 Front Squats (95/65)
20 KBS
30 Back Squats (95/65)
50 DU's

Thursday 11/17/16

Warm Up

Front Squat
Push Press
Ring Rows
Calf Stretch

Strength

For Time:
1000m Row

WOD
For Time:
50 Thrusters (45/35)
30 pull ups

Cash Out
100 Abs (athlete's choice)

Wednesday 11/16/16

Warm Up

Bergner
10 squats
5 C2B
25 Double unders
Hip Opener

Strength

With a 15 min running clock, complete 6 sets
4 Power Snatch (60 to 70%)
AMAP dips
AMAP sit ups (OH plate)
AMAP = as many as possible

WOD
10 mins: 
Buy in: Row 500m, then:
AMRAP of:
40 DU's
30 Wallballs (20/14)
20 KBS (55/35)

Tuesday 11/15/16

Warm Up

Goblet Squats
Spiderman Stretch
Push ups
Hang Cleans

Strength
5 x 6 @ 65%
Front Squats (Pause at bottom)
Rest 2 mins

WOD
4 Rounds
3 Hang Power Cleans (155/105)
2 Alternating Reverse Lunges (each side)
1 Shoulder to Overhead
Run 400m 

Monday 11/14/16

Warm Up

5 body complex (Squat, push up, sit up, superman, tuck jump)
25 DU's
Calf stretch and hip opener
Kip swings

TEAM WOD

In teams of three, with only 1 person per station, 
complete as many rounds and reps as possible in 30 minutes:

Station 1: 10 Box Jumps, 5 Pull ups

Station 2: 10 Burpees, 5 Dumbbell Ground to Overhead

Station 3: 300m Row

Teammates can only rotate after the rowing partner returns.

Record total rounds and reps per station.

MOBILITY

Stretch/work on something that needs mobility

Friday 11/11/16

Warm Up

Farmers and Lumberjacks

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14)

Today we will participate in the Hero WOD to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.  Thank you for your service!

Thursday 11/10/16

Warm Up

Deadlift

Ring Rows

Medball Cleans

Medball Slams

Strength

Deadlift - 5x8 @ 65% 

10 hollow rocks during rest

WOD

12 min AMRAP

5 squat cleans (155/125)

10 wallballs (20/14)

10 push ups

200m Run/Row

Wednesday 11/09/16

Warm Up

KBS 

Push Press

Broad Jumps

Wallballs

200m run

Strength

Double KB Front rack carry - 200m

 55/35 each arm

Sled pushes 100m x 6

WOD

10 min AMRAP

5 Pull ups

5 Snatch @75% of 1 RM

5 Push jerks

Tuesday 11/08/16

Warm Up

30 sec bottom of squat 

duck walk 

couch stretch

Box Jumps

Kip swing/Pull ups

Strength

Back Squat - 5x8 @65%

During rest 5x10 ring rows

WOD

8 Tabata rounds: 

(In a circuit fashion with 1 min rest between rounds)

Mountain climbers

Dips

Burpee box jumps

T2B

Monday 11/07/16

Warm Up

"Annie" - 5 mins.

(Get done as much as you can)

Strength

6 rounds

1 power clean, 1 hang clean, 1 jerk

Increase load each round

WOD

3 rounds for Time:

400m Run

500m Row

Saturday 11/05/16

TEAM WOD

In Teams of 2:

90 DU's
80 KBS (55/35)
70 Wallballs (20/14)
60 Hang Cleans (95/65)
50m Sled Push (each)
40 Ring Dips
30 Deadlift
20 Shoulder to Overhead
10 Burpee Pull ups

*Must use same weight, no changing weights

Friday 11/04/16

Warm Up

Toy Soldiers
Butt Kickers/High Knees
Lunge and Twist
Carioca
Row 100m

Strength

Front Squats

4 x 9 @50%  (Lift every 2 mins)

WOD

Odd: Wallballs (max)

Even: Pull ups (max)

Thursday 11/03/16

Warm Up

Front Squat
Push Press
20 Double Unders
Run 200m

WOD

"Running Bear" - 30 min max

5 Rounds

Bear complex - 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press (all equals 1 rep)

200m Run

5 burpee penalty for each time bar drops

Mobility

Work on an area that is tight or needs a little work

Wednesday 11/02/16

Warm Up

10 wall touches
5 push ups
3 Broad Jumps
25 mountain climbers

Strength

EMOM x 10
Even: 5 OHS
Odd: 10 sit ups

WOD

Open WOD 12.3 

18 min AMRAP

15 box jumps (24/20)

9 push press (115/75)

9 T2B