WOD 6/30/17

Last reminder – If you have an aunt/uncle/sister/brother/cousin/in-law/gramma/poppa who’s interested in what we do here at CFM, bring them to bring a friend day on Saturday! Fun starts at 9am 🙂

Conditioning:
“Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-ups
*We will use partners as judges today!

Strength/Accessory Work:

1) Max Reps of Double Unders in 2 Minutes
2) Max Reps of Wall Balls in 1 Minute
3) Max Reps of Hand Release Push Ups in 1 Minute

WOD 6/28/17

Yo. Bring a friend day this Saturday! 9am! If you have a friend who’d like to try us out, bring em along 🙂

WOD

Back Squat:
3×10 *5-10lbs heavier than last week
*This is the LAST week of 10s in our back squat cycle. Make it count!!

Conditioning:
With a Partner, For Time
400m Run
30 Cal Row
30 Box Jump Overs (24/20″)
30 Sumo Dead Lift High Pull (115/75)
30 TTB
30 Sumo Dead Lift High Pull (115/75)
30 Box Jump Overs (24/20″)
30 Cal Row
400m Run

WOD 6/27/17

Strength
5 Sets of the following complex:
2 Power Cleans + 1 Push Jerk + 1 Split Jerk

Conditioning
For Time
18 Hang Power Cleans (135/95)
18 Wallballs (20/14#)
18 Cal Row
Rest 3 Min
THEN
15 Hang Power Cleans
15 Wallballs
15 Cal Row
Rest 2 Min
THEN
12 Hang Power Cleans
12 Wallballs
12 Cal Row

WOD 6/23/17

YO. Don’t forget Saturday is OPEN GYM from 8:30-10:30am. Make up a WOD you missed during the week or come do something with your friends!

Teams of 2

Conditioning
AMRAP 30:
12/9 Cal Row
1 Inside Lap
100’ Walking Lunge
*Partners complete full rounds,
the switch.

WOD 6/21/17

HEAD’S UP!! TODAY from 4:15 to 6:30pm, we will have a couple massage therapists from Horisons who will be providing pre and post WOD massage, along with Dr. Jacob (chiro) who will be helping with some stretching, and RockTape application for injury prevention. They’ll also be giving out some gift certificates for massage! Please take advantage of their expertise and awesome care.

Strength:
15 min to Work to a heavy Hang Clean (full) & Jerk

Conditioning
3 Rounds:
400m Run
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees
*if it’s 140 degrees outside, a row can be subbed for the run.

WOD 6/20/17

HEAD’S UP!! This Wednesday from 4:15 to 6:30pm, we will have a couple massage therapists from Horisons who will be providing pre and post WOD massage, along with Dr. Jacob (chiro) who will be helping with some stretching, and RockTape application for injury prevention. They’ll also be giving out some gift certificates for massage! Please take advantage of their expertise and awesome care.

Conditioning 1:
3RFT:
300m Row
15 Box Jumps (20″ for everyone)
12 Dead Lifts (225/155)

Conditioning 2:
Alternating EMOMx12 (work for no more than :45 to ensure transition time)
Odd: 8 Double KB Lunge (in place)
Even: 5 Strict Pull Ups/2 Negatives

WOD 6/19/17

It’s HOT.

HEAD’S UP!! This Wednesday from 4:15 to 6:30pm, we will have a couple massage therapists from Horisons who will be providing pre and post WOD massage, along with Dr. Jacob (chiro) who will be helping with some stretching, and RockTape application for injury prevention. They’ll also be giving out some gift certificates for massage! Please take advantage of their expertise and awesome care.

WOD

Strength
8×1 Power Snatch + 3 OHS

Conditioning:
“Grace” – 30 C&J for Time (135/95)

Extra/Accessory:
Alternating EMOM 10
1) 2-4 Bar Muscle Ups/C2B Pull Ups
2) 6-8 Heavy KB Swings

WOD 6/16/17

Strength
Back Squat
3×10 @ 70%
*it’s VERY important to use the percentages today, as we start a month-long cycle based on your current 1RM!

Conditioning:
4 Rounds for Time
25 Ab Mat Sit Ups
100’ Walking Lunge
10 Ring Dip

Accessory Work:
3×10 Dumbbell Press
3×10 Single leg KB Deadlift

WOD 6/15/17

Conditioning 1:
4 Min AMRAP of
Row 30/25 Cal, then Max Rep Wall Balls

Conditioning 2:
4 Min AMRAP of
Run 400m, then Max Rep Double Unders

Conditioning 3:
4 Min AMRAP of
Row 30/25 Cal, then Max Rep Toes to Bar

Conditioning 4:
Run 400m, then Max Rep Wall Climbs/Handstand Walk for Distance

*rest 4 minutes between each conditioning portion.

WOD 6/14/17

SO MANY PRs YESTERDAY!! Great work, CFM. That was fun.

WOD

Team Chipper
In teams of 3, complete the following:
75 Full Cleans (135/95)
75 Push Jerks
75 Bar Facing Burpees
25 Power Snatches
25 OH Squats
25 Bar Facing Burpees
250 Double Unders
250m Run (together)

WOD 6/13/17

It’s been quite a while since we’ve done this one, and we RARELY spend a full hour on strength movements. But this one is a great test. Let’s lift safely and efficiently, and give it 100%!

“CrossFit Total”

No more than 3 attempts at a 1RM of these movements:

Back Squat
Strict Press
Dead Lift

*for those itching to do some conditioning after the hour, a 5k row is a nice sweat session 🙂

WOD 6/12/17

Strength:
EMOM 8
1 Power Clean + 1 Split Jerk, Climbing
*the goal here is to START heavy(ish) and finish at a near maximal C&J. Let’s go hard in the paint today!

Conditioning:
“Helen”
3 Rounds for time –
400m Run
21 Kb Swings (53/35)
12 Pull Ups

LET’S HAVE A GREAT WEEK!!

WOD 6/9/17

Remember, our Saturday schedule has changed. We have OPEN GYM from 8:30am-10:30am. Come make up a WOD you missed during the week, or join some friends for a partner/team WOD!

Strength
A) 4×3 wall climbs
B) 4×3 d-ball to shoulder

Conditioning
Row 1000m
50 Hand release push ups
50 Toes to bar
Run 800m

WOD 6/7/17

Strength
4×10 weighted hip extensions
4x1min weighted plank
4×10 bent over row

Conditioning
12 minute AMRAP
50 Double unders
15 HSPU
5 Deadlifts (225/155)
*score is total reps