Monday 12/31/18

WOD
12/31/365
For Time
31 push press (75/55)
31 pull ups
31 snatches (75/55)
31 sit ups
31 TTB
31 push ups
31 box jumps (24/20)
31 Back squats (75/55)
31 unbroken DU's
31 Thrusters
31 lunges
31 burpees
365m Row


Happy New Year's to our CFP family. Wishing you a safe and happy holiday. Cheers to a healthy 2019.

Saturday 12/29/18

Team WOD
For time with a partner
100 SDLHP
100 box jumps
100 push press
100 supermans
Every break both partners do 3 burpees

Friday 12/28/18

Strength
1 rep max Back Squat
(20 mins)

WOD
"Paul Keating"
10 min AMRAP
5 Thrusters (135/95)
7 KBS (70/55)
10 TTB

Thursday 12/27/18

Strength
3 sets max tempo push ups + max banded tricep pull down
Rest 1:30 b/w sets

WOD
"Body Builder"
3 Rounds (NFT)
8 DB push press (each side)
8 DB bent over row
max effort Ring L-sit hold

Stamina
8 min AMRAP
abmat sit ups - on the minute 25 DU's

Wednesday 12/26/18

Strength
E2MOM x 10 mins
1 squat clean + 3 Front Squats + 1 Jerk
(increasing in weight)

WOD
"What Goes Up"
15-12-9-6
Cal Row
Burpees
30 DB box step overs (35/20s)
6-9-12-15
Cal Row
Burpees

Friday 12/21/18

WOD
"Nightmare Before Christmas"
Teams of 3
30 min AMRAP
70/55 cal Row, 70 bar face burpees, 70 power snatch (75/55)
60/45 cal Row, 60 bar face burpees, 60 power snatch (95/65)
50/40 cal Row, 50 bar face burpees, 50 power snatch (115/80)
40/30 cal Row, 40 bar face burpees, 40 power snatch (135/95)
30/25 cal Row, 30 bar face burpees, 30 power snatch (155/105)

Thursday 12/20/18

Strength
20 mins
1 rep max Deadlift

WOD
"The Grinch"
3 Rounds for Time
20 hang cleans (95/65)
20 front squats
20 push press

Wednesday 12/19/18

WOD
"Home Alone"
20 min AMRAP
30 DB Snatch (50/35)
30 box jumps (24/20)
30/20 cal Row
30 TTB

Stamina
ROMWOD


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Tuesday 12/18/18

Strength
"Stamina Squatting"
EMOM x 12 mins
Even: 3 Back Squats
Odd: 1 Front Squat @ 70% of 1 RM

WOD
"Elf"
5 Rounds for Time
15 Russian swings (70/55)
15 abmat sit ups
Rest 2 mins
4 Rounds for Time
15 burpees
15 wallballs (20/14)

Monday 12/17/18

Strength
5 sets
2 hang cleans + 1 push press + 2 cleans + 1 push jerk
Building in weight

WOD
"Polar Express"
10 strict pull ups
100m Row
10 strict pull ups
100m Row
10 strict pull ups
100m Row
20 push ups
100m Row
20 push ups
100m Row
20 push ups
100m Row
30 air squats
100m Row
30 air squats
100m Row
30 air squats
100m Row

Saturday 12/15/18

TEAM WOD
4 Rounds for Time
With partner
8 manmakers while partner is in plank hold
24 SDLHP (135/95) while partner is in wall sit
40 one arm DB thrusters while partner is in hollow hold
*reps can only be done if partner is in their hold position

Friday 12/14/18

WOD
"Slot Machine"
Teams of 3
7 min AMRAP
50 back squats (135/95)
50 back squats (185/135)
AMRAP back squats (225/155)
3 min Rest
7 min AMRAP
50 bench press (115/80)
50 bench press (135/95)
3 min Rest
7 min AMRAP
50 deadlift (185/135)
50 deadlift (225/155)
AMRAP deadlift (275/185)

Thursday 12/13/18

Strength
4 sets not for time
Max strict HSPU or push ups + 6 tempo ring rows

WOD
"Rush Hour"
on the 4:00 x 5 rounds
12/9 cal Bike
9 TTB
6 cleans (155/105)

Wednesday 12/12/18

Strength
3x10 bulgarian split squats
3x10 back squats @ 60%
3x10 Russian leans

WOD
"Tabata this nonsense"
8 rounds (20 sec on/10 sec off)
sit ups
wallballs
supermans
mountain climbers
KBS

Tuesday 12/11/18

Strength
5 sets (increasing in weight)
3 hang snatch + 1 full snatch

WOD
"Triple Double"
5 min AMRAP
100 DU buy in
12 power snatch (75/55)
4 burpee box jump over (24/20)
Rest 5 mins
5 min AMRAP
100 DU buy in
8 power snatch (95/65)
4 burpee box jump over
Rest 5 min
100 DU buy in
4 power snatch (115/80)
4 burpee box jump over

Monday 12/10/18

Strength
3x10 Romanian Deadlift
3x10 pistols
3x10 OH walking lunges

WOD
"Jackie"
1000m Row
50 thrusters (45/35)
30 pull ups

Saturday 12/8/18

TEAM WOD
"Ladder"
22 min AMRAP with partner
20 power cleans
40 deadlifts
60 wallballs
80 KBS
100 DU's
Once you finish the DU's you go back in reverse order

Friday 12/7/18

WOD
"300"
10 Rounds for Time
5 C2B
10 "X" DB movements (50/35s)
15 V-ups
Round 1 - DB push press
Round 2 - DB burpee
Round 3 - DB power clean
Round 4 - DB bench
Round 5 - DB lunges
Round 6 - DB front squat
Round 7 - DB bent over row
Round 8 - Alt DB snatch
Round 9 - DB deadlift
Round 10 - DB thrusters

Thursday 12/6/18

Strength
3x10 Deadlift @ 60%
3x20 weighted box step ups (10 each leg)
3x10 goblet squats w/3 sec pause in bottom

WOD
"Bro"
5 sets
20 cal Row
10 DB curls (each side)
10 tricep pull downs
10 supermans
15 cal Bike

Wednesday 12/5/18

Strength
Tabata holds (5 Rounds)
HS hold, plank hold, ring support, active hang from rig

WOD
"Consistency is Key"
EMOM x 18 mins
7 HSPU
7 Cleans (135/95)
*If you can't get both movements done in the minute you decrease each by 1 rep (6 HSPU and 6 cleans).  Goal is to try and maintain 7 of each the entire WOD.

Tuesday 12/4/18

Strength
3x10 Front Squat @ 55%
3x10 hip extension
3x20 jumping lunges

WOD
"Simplicity"
7 Rounds for Time
10 target touch Burpees (6")
20 sit ups

Monday 12/3/18

Strength
Max height Box Jump or Max unbroken DU's

WOD
"Fran Overboard"
21 Thrusters (95/65)
21 Pull ups
500/400m Row
15 Thrusters
15 Pull ups
500/400m Row
9 Thrusters
9 Pull ups