WOD 1/19/18

Strength:
A) Single Leg KB Deadlift 3×5 Each Leg
B) Plank Hold – 3×1 Min, Weighted if Possible
C) Shoulder Touches – 3×12 (R+L=1)

Conditioning:
With a Partner, For Time:
80/60 Cal Row, then

4 Rounds for time of:
12 Overhead Squats (95/65) (Adv 115/75)
12 Chest to Bar Pull Ups

Then 40/30 Cal Row

1/18/18

Strength:
Clean and Jerk
EMOM 10
1 Squat Clean +1 Split Jerk, Climbing

Conditioning:
3 Rounds:
12 Hang Power Cleans (95/65)
12 Front Squats (95/65)
12 Bar Facing Burpees
*Advanced option 135/95

WOD 1/17/18

Happy Wednesday, Y’all.

Strength:
a) Single Arm Land Mine Press 3×8 each arm
b) Bent Over KB Row 3×8 each arm

Conditioning
21-15-9 (Advanced = 27-21-15-9)
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)

WOD 1/16/17

FRONT SQUAT DAY, HOMIES.

Strength:
Front Squat 4×6 @ 75-80%
*Heavier than last week. If it takes you less than 20 minutes to do these squats you are a) not going heavy enough, b) not warming up well, or c) not doing all the sets or reps. These will be hard. And that’s ok, it’s good for you.

Conditioning:
10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55, Adv: 95/65)
Toes to Bar

WOD 1/15/17 – ALL CLASSES OPEN

First, we need to take a moment to congratulate Sid. Some GRUELING workouts at Wodapolooza this weekend, but she represented and made us SO PROUD!! Some favorite moments include the end of the partner lunge (as Sid collapsed at the finish line) and watching her overcome that wet, 150lb sandbag. It was amazing to watch her perform at such a high level on such a big stage. Great job, Sid!!

Second, all classes will be happening for MLK day. Yes, even 5:30am. Let’s get after it!

STRENGTH:
Snatch – 20 Min to work to a 1RM

Conditioning:
For Time
1k Row
200 Double Unders
50kb Swings

WOD 1/12/18 and Wodpalooza Coverage

As most of you know, our own Sid Anderson will be competing in Miami this weekend in one of the biggest CrossFit competitions of the year. Wodpalooza is a prestigious and VERY competitive event; simply qualifying for it is a huge deal.

Sid will be throwing down with her teammates tomorrow at 8:30am, 1pm, and 4:38pm. And guess what?? You can watch it LIVE right HERE.

You will need to create an account with FloElite, but it’s pretty simple. Then you can scream at your screen for Sid to go faster (kinda like she does to YOU each week!). After tomorrow’s events we will know her schedule for Saturday and Sunday, too. LET’S GO SID!!!

WOD

Friday Chipper!

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

WOD 1/11/18

Strength:
a) Seated Dumbell Press – 4×6
b) Bulgarian Split Squat – 4×5, each leg
c) GHD Sit ups – 4×12

Conditioning
3×3 Min AMRAP
*3 Min Rest Between intervals
a) 24/18 Cal Row, then Max effort wall balls
b) 24/18 Cal Row, then max effort HSPU
c) 24/18 Cal Row, then max effort Target Burpees

*with the 3 minute rest in between the AMRAPs, these are designed to be SPRINTS. Row hard, Wall ball hard, HSPU fast, and Burpee faster. Let’s get it.

WOD 1/10/18

Strength:
Deadlift – 3×8, Climbing

Conditioning:
“The Chief”
Five 3-Minute AMRAPs of:
3 Cleans (135/95)
6 Push Ups
9 Air Squats

*rest 1 minute between AMRAPs

**Continue next AMRAP from where you left off previous AMRAP

WOD 1/9/18

Strength: Front Squat – 3×8 @ above 70%
*each set of 8 should be heavier than your sets last week

Conditioning:
8 Minute AMRAP
10 Weighted Step Ups (45/35 plate) (24/20 box)
10 Chest to Bar Pull-Ups
40 Double Unders

WOD 1/8/18

Strength:
8×2 OHS w/ 2 sec pause at bottom
*these SHOULD be climbing – however, we want to emphasize positioning and stability over load today.

Conditioning:
3 Rounds for Time –
6 Power Snatches (95/65)
3 Lateral Barbell Burpees
6 Overhead Squats (95/65)
3 Lateral Barbell Burpees
6 Squat Snatches (95/65)
3 Lateral Barbell Burpees
*if shoulder mobility is a factor for the OHS and Squat Snatches, front squats and cleans may be substituted

WOD 1/5/18 & BRING A FRIEND SATURDAY

Don’t forget homies, tomorrow is bring a friend day at CFM. Doors open at 8:30am. We will be doing a giant team WOD at 9am, so don’t miss it!

WOD
Strength:
15 Min to Practice High Hang Snatch

Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

*Yes, this is a long workout. Yes, you may scale it; decrease the reps or the weight if necessary. The goal is to move quickly through the movements.

**Only one athlete may work at a time, and reps may be split/apportioned as needed

WOD 1/3/18

Strength:
Work to a heavy Split Jerk – may use rack

Conditioning:
Tabata Scoring – 4 Rounds of :40on/:20off
Wall Balls
KB Swings
Sit-Ups
50′ Shuttle Sprints
*athletes may start on any movement, but must rotate from WB to KB to SU to Sprints
**we will collect 4 scores. The LOWEST score from each movement will be recorded

WOD 12/29/17 and New Year’s Day Schedule

Hey Folks, we fully expect you to be up late celebrating New Year’s Eve on Sunday, which means nobody will be at the gym early on Monday. Here’s the schedule for Monday the 1st –

OPEN GYM 3-6pm. There will be a workout on the board (or you can do one of your own!) and the clock will be running. Come get sweaty to break in the New Year.

WOD 12/29/17

Strength:
a) Bench Press 3×8, as heavy as possible
b) GHD Sit Ups 3×15

Conditioning:
With a Partner
18 Min AMRAP
300 Double Under buy-in (cumulative), then

5 Clean and Jerks (135/95)
10 Burpees
10/7 Cal Row
*alternate movements

WOD 12/27/17 and CFM Kids

Hey folks, just a heads up that CFM Kids will be at 9:00am for ALL ages this Thursday, 12/28. Hope to see you there!

STRENGTH:
8 x 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, Climbing

CONDITIONING:
5 rounds:

9 Pull Ups
6 Shoulder to Overhead (135/85)
2 inside laps

WOD 12/22/17

We will be open Saturday (open gym) from 8:30-10:00am! Closed Monday for Christmas, regular hours on Tuesday the 26th! 🙂

WOD
12 days of Christmas WOD

1 Say “MERRY CHRISTMAS!”
2 overhead squats
3 shoulder to overhead
4 power cleans
5 deadlifts
6 burpees
7 push-ups h/r
8 air squats
9 sit ups
10 wallballs
11 pull-ups
12 jumping heel clicks

The order is the same as the song: 1. 2, 1. 3, 2, 1. 4, 3, 2, 1. 5, 4, 3, 2, 1. And so on…

Choose your load for the barbell.

Have some fun!