WOD: 8/23/19

Skill/Stability/Strength
Olympic:
EMOM x 10:
1 Power Clean

Conditioning
”Heart Breaker”
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)

*Beginner:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round

Auxiliary
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.

Then,
Floor Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.

WOD: 8/22/19

Skill/Stability/Strength
Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest
90s-2:00.
*Rest 2:00 between sets at 85%.

Conditioning
5 Rounds:
Sledpull Powerwalk or Sledpush x 60 yards. Rest 60s.– heavy
4 Rounds of:
Single Arm Farmer Carry x 30 yards each. Rest 60s.– heavy
3 Rounds of:
25 Banded Pull Throughs – or – Unweighted Hip Thrusts w/wide stance. Rest 60s.

*Alternate Options
Sledpull → 5-10-5 shuttle sprint x 4 sets. Rest 90s.

Auxiliary
5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.

WOD: 8/21/19

Conditioning
EMOM 25:
Minute 1: 40s Box Jumps w. step down (24, 20)
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s DB Snatch (50, 35)
Minute 4: 40s Stone or Heavy Sandbag Carry (or Asymmetrical Carry)
Minute 5: 40s Single Unders
L2: (20, 15) (35, 25)
L1: (20, 15 – Step-ups) (30, 20)

Auxiliary
Tabata – 8 x 20s work/10s rest alternating between 1a/1b.
1a) Alternating DB Curls
1b) RKC Plank

WOD: 8/20/19

Skill/Stability/Strength
1) Split Jerk or Push Jerk..
20 Minutes: 5 x 3, 5 x 2, and spend the remaining time working on technique for heavy singles, adding weight if form permits

[Adv: Build to 75% and then perform 6 x 2 across all sets]

2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s.
– use chains if possible.

Finisher – AFAP:
40-30-20-10
Banded Hammer Curls
Banded Triceps Pushdowns

WOD: 8/19/19

ANNOUNCEMENT: Everyone is invited to the 9th annual CFM Labor Day party at the De Jagers’ home on Sunday, September 1 at 2:00 PM.  Please RSVP at CFM so we know how much food to prepare.  

Skill/Stability/Strength
Back Squat: Every 2:00 until 8:00 (5 sets):
5 Reps, starting at 65%+, climbing if possible

Conditioning
”Devils Complex”
AMRAP 12 Complex of:
6 Romanian Deadlifts (135, 95)
6 Hang Power Cleans (135, 95)
12 Front Rack Reverse Lunges (135, 95) (total)
12 Barbell Rows (135, 95)
*Rest as needed between rounds. ALL done without dropping the bar or re-gripping.

Auxiliary
Recovery Sledpull Powerwalk x 800 meters with a lightweight.

WOD: 8/17/19

Conditioning
AMRAP 30 w. a partner:
60 Calorie Bike
50 Wall Balls (30, 20)
40 T2B
30 SDHP (95, 65)
20 Overhead Squats (95, 65)
10 Burpee Box Jump Overs (24, 20)
*One person works at a time. Split as desired.

Auxiliary
10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.
Notes
– Metcon: Effort around 75-80%. The goal today is to have fun. Often times we emphasize strategy,
pacing, loading ect, but today we want to take the approach of moving with perfect movement patterns,
being consistent and simply getting a good sweat. With that said, nothing should stop people in their
tracks and with this workout and it’s make-up it would be really hard for that to happen. There is NO
SCORE for today’s training – the only requirement is to high-five as many people as possible post WOD

WOD: 8/14/19

Conditioning
3 Rounds:
100 Double Unders
500m Row
400m Run
20 Target Burpees
*Hard Cap

Strength/Skill/Stability
4-5 Rounds:
“Bulletproof Shoulder Complex”
8-10 Reps, 2 arms simultaneous, using dumbbells:
Front Raise
Lateral Raise
Reverse Fly
Rest between EACH SET

After 4-5 Rounds, finish with 2 sets to failure:
DB Arnold Press
All movements should maintain midline stability and should be slow/strict

WOD 8/5/19

Skill/Stability/Strength
4 Rounds:
a) Push Press x 5 (explode up, 2 second hold @ top, 3 second descent)
b) Marching Wall Sit x 60 Seconds

Conditioning:
15 Deadlift (225/155)
30 Push Ups – Hand Release
Run 800 Meters
10 Deadlift
20 Push Ups – Hand Release
Run 400 Meters
5 Deadlift
10 Push Ups – Hand Release
Run 250 Meters

WOD: 8/2/19

Skill/Stability/Strength

Deadlift:
5 x 5 with a 3-second Descent on each rep

Conditioning
0-4 minutes…
AMRAP:
5 Hang Power Cleans 135/95
10 Box Jumps (25″/20″)
4-8 minutes…
50/30 Cal Row
*rest with remaining time
8-12 minutes…
AMRAP:
5 Power Cleans 155/105
10 Box Jumps (25″/20″)

You will record two scores for this WOD:
1) Your number of rounds completed within the first and third intervals (Note: start where you “left off” at the 8 Minute mark.
2) Your row time.