WOD 5/1/18

Skill/Stability/Strength
Back Squat: 1 set Every 2 Minutes
2×5
2×4
2×3
*start at 70% of 1RM, climb each set. Work to a 3RM for the day.

Conditioning
For Time:
10 Hang Power Cleans (135/105)
10 Front Rack Step-Back Lunges
250m run
12 Hang Power Cleans
12 FR Step-Back Lunges
250m run
14 Hang Power Cleans
14 FR Step-Back Lunges
400m Run

Auxiliary
3 rounds of:
A)DB Chest Flys x 8 reps
B)Straight Arm Banded Lat Pulls

WOD 4/30/18

Skill/Stability/Strength
3 Rounds of
a) Weighted Strict Pull Ups x 4
b) Banded Lateral Walks 10m each direction
c) Bulgarian Split Squat x 8 each leg

Conditioning
Alternating EMOM 15
a) 250m Run
b) Dips x 10-15 Reps
c) Dumbbell Thrusters x 10-15 Reps

Auxiliary
3-4 Rounds
a) Land Mine Twists x 20 reps
b) Superman hold x 45sec
c) Max Effort Pull ups w/15 second negative

WOD: 4/27/18

Skill/Stability/Strength
10-8-6-4-2:

Overhead Squat, Climbing

Conditioning
“baseline and back”
500m Row
40 air squats
30 Sit ups – Ab Mat
20 push-ups – perfect
20 pull ups – Strict
20 push-ups – perfect
30 Sit ups – Ab Mat
40 air squats
500m Row

Auxiliary

3-4 rounds:
A) 2-arm bent over DB row x  30 seconds ME
B) flutter kicks x 1 min
C) Straight Arm Banded Lat Pulls x 12 reps – slow tempo

WOD 4/26/18

Conditioning
10 Shoulder-2-Overhead (135/85)
15 Deadlifts
10 S2OH (155/105)
15 Dead lifts
10 S2OH (185/125)
15 Deadlifts
[advanced: extra round @ 225/155]
*if you scale today, please consider going a little heavier than you normally would. If you scale the weight and go unbroken through your sets, you’ve missed the point.

Skill/stability/strength
“Bulletproof Shoulder Complex”
4-5 rounds:
8-10 Reps with both arms simultaneous, using dumbbells:
Front Raise
Lateral Raise
Reverse Fly

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

WOD 4/25/18

Skill/Stability/Strength
2 Rounds
a) Bulgarian split squat x 8 reps each leg
b) Strict HSPU x 5-12 reps

Conditioning 3×3 AMRAP/Rest
3 min: 500m row, then ME power snatch (135/95)
3 min rest
250m run, then ME: 5 dips, 5 strict pull ups
3 min rest
500m row, then ME jumping back squats (45/35)

Auxiliary
10-8-6-4-2 Bench Press, Climbing
Banded medial/lateral hip abductions x 10 each leg

WOD: 7/7/18

Strenth/Skill/Stability

Alternating EMOM for 12:00 –
Odd: 2 Front Squats
Even: 5 Back Squats
*Climb if possible, but must start with heavy working load.

Conditioning

400m Run
30 Box Step Ups w/Dumbbell (50/35)
30 Dumbbell Snatch
30 Pull Ups
400m Run
*For Step ups, reach full extension at top of box, but leave laces of trailing foot on front of box. I.e., these are a ONE-LEGGED movement.
[Advanced: Heavier Dumbbell + C2B Pull Ups]

Auxiliary
3 Rounds:
a) Good Mornings x 10 Reps
b) Snatch Balance x 2 Reps

If you have a new person(s) in your class, you must introduce yourself, be nice, and do your best to help them feel comfortable – or you must do a thousand burpees – your choice.  Be friendly.  Be positive. Work hard & smart.  Keep CFM great.

WOD 4/23/18

Strength/Stabilty/Skill
3 Rounds of
A) shoulder touches (20)or HS walk (50’)
B) single leg KB dead lifts (8 each leg)
C) strict T2B or hanging knee raises (8)

Conditioning
Alternating EMOM 15
A) 250m run
B) 10-15 burpees
C) Dumbbell shoulder to overhead (8 each side)

Auxiliary
3-4 Rounds of
A) hollow hold x 30sec
B) Superman hold x 45sec

WOD: 4/20/18

“Half Strict Murph”

For Time:
800m Run
50 Strict Pull Ups
100 Push Ups – Perfect
150 Air Squats
800m Run
*Wear weight vest if possible,but must have perfect positioning.  Reps may be divided between movements as needed, except must start and finish with run.  Prioritize stability and ROM over speed or volume.

WOD: 4/19/18

Look below for yesterday’s post about integrity of reps.  We’re dead serious about holding the standard for honesty.  If you need more convincing, check out some of our previous posts about it:
5/18/17 – Standards
6/24/13 – How to Deal With Cheaters
1/7/13 – Pros and Cons of Whiteboards
4/5/12 – Dealing With Challenge (by Lisbeth)
6/15/11 – Powers Equal to Your Tasks
An open letter to cheaters

Now, let’s be gracious to our fellow CFMers, and let’s also hold the standard.

Strength/Skill/Stability
3-4 Rounds:
A) Dumbbell Bench Press x 8 Reps
B) Single Arm Ring Row x 8 Each Arm
C) Double KB Front Squat x 8 Reps

Conditioning
“Grace”
30 Clean & Jerks for time: (135/95)
*Compare to 6/19/17

Priority #1: Proper positioning (midline stable – not flexed or extended; feet flat on pulls, receiving, and driving; no early arm pull; proper rack position on receiving and driving; full extension overhead on completion; maintaining leverage in eccentric phase; etc.)
Priority # 2: Move as fast as you possibly can with your load while supporting Priority 1.

I.e., this workout should push the limits of your anaerobic capacity.  It should be uncomfortable – VERY uncomfortable towards the end.  To push your anaerobic capacity you must move quickly, with minimal (if any) rest.  To reach our intentions for your physical capacity you must challenge your threshold.  Be great.

Auxiliary
3 Rounds:
A) Ring Roll Outs x 10 Reps
B) Russian Twists – slow  x 30 Seconds
C) Dumbbell Chest Fly x 8 Reps

WOD 4/18/18

Hey.

We just wanted to let you know… we know.

We, your coaches, know 100% when you are shaving reps. You see, this is our job. We have a great idea of how many wallballs are possible in 1 minute; we know pretty much how long it takes to do 30 kettlebell swings. We know, because we do the same workouts, and we watch YOU do the same workouts, each day. And we do this EVERYDAY. We also know you, our client, probably better than you know yourself as an athlete. We know what you are capable of, and what you aren’t; yes, sometimes we are surprised by how far you’ve come, but we have a pretty good idea of who you are 🙂

We pride ourselves in being great. We can spot gross errors in movement patterns from across the room. We can fine-tune a jerk for EACH individual athlete. We want you to be great, and we will do anything to get you there – including calling you out when you are cheating yourself.

Now, to be clear, there IS such a thing as scaling/modifying. You know this, and you know we ENCOURAGE it when necessary. We just want you to be honest. If you did 25 double unders per round, and the prescription was 40, just say so. WE DON’T CARE HOW MANY YOU DID.

You see, when you are working out next to someone who is trying their hardest, doing ALL the reps, and you move on to the next movement before you hit the actual number, it’s incredibly frustrating and discouraging. It is the antithesis of what we are about at CFM. So, we would like to ask you kindly, here in this post, to stop it. Please and thank you.

Skill/Stability/Strength
4-5 Rounds of:
a) Suitcase Deadlifts, 5 Each Side
b) Strict HSPU (8-12) or Wall Climbs (3-5)

Olympic
EMOM 10
4 Push Press, start heavy, build if possible, but working sets across are appropriate.

Conditioning
400m Run
500m Row
40 Burpees to 6″ Target
500m Row
400m Run
*1 Min Rest between EACH movement. So go hard when you’re going.

Auxiliary
3 Rounds of
a) Yoke Carry 100′ (50′ down, 50′ back)
b) See the lights w/Plate – 20 Reps
c) swimmers press – 8 to 12 Reps

WOD 4/17/18

Skill/Stability/Strength
20 rep backsquat.

Conditioning
For time:
15 Front Squats (165/115)
800m Run
30 pull ups

Auxiliary:
A) Double Handle Bent Over Row – 10 reps
B) Hollow Rock – 20-30 seconds

WOD 4/16/18

Skill/Stability/Strength
3-4 Rounds of
A) Wall climbs x 5
B) Banded Lateral Walk 10m each direction
C) Landmind Twists x 20

Conditioning
2 Rounds for Time:
15 Dumbbell Burpee Box Step Overs (20”)
20 Dumbbell Front Squats
400m Run

Accessory/Auxiliary
3-4 Rounds of
A) Strict Pull Ups (more than last week)
B) Snatch Balance (3 Reps)

WOD: 4/12/18

Skill/Stability/Strength
3 Rounds:
A) Strict Toes-2-Bar x 8 to 12 Reps
B) Dumbbell Bench Press x 8 to 12 Reps

Conditioning
For Time:
20 laps of 50′ Shuttle Run
10 Deadlifts (225/155)
20 laps of 50′ Lateral Shuttle Run
10 Deadlifts (225/155)
20 laps of 50′ Shuttle Run
10 Deadlifts (225/155)
20 laps of 50′ Lateral Shuttle Run
[Advanced: Scale up Deadlifts]

Auxiliary
3-4 Rounds:
A) Shoulder Touches x 30 Reps
B) Pistols x 10 reps each leg

WOD: 4/12/18

Skill/Stability/Strength
3-4 Rounds:
A) Front Rack Box Step Ups x 8 Each Leg
B) Single Arm Ring Row x 8 Each Arm

Olympic
EMOM 10:
Even: 4 Push Press
Odd: 2 Overhead Squats (from floor)

Conditioning
Death By Bar-Facing Burpee

Auxiliary
3 Rounds:
A) Double KB Front Squat  x 10 Reps
B) Russian Twists – slow x 30-45 Seconds
C) DB Lateral Shoulder Raises x 8 to 12 Reps

WOD: 4/11/18

For Time:
800m run
50 wallballs
800m row
50 walking lunges
800m run
50 push ups – perfect
800m row

Don’t cheat a rep. Not even a single rep. If you are going to cheat please don’t even show up.

WOD: 4/9/18

Skill/Stability/Strength
4 Rounds:
A) Paused Back Squat (2 Sec pause) x 4 Reps – Heavier than last week
C) Double Handle Bent Row x 10 Reps as heavy as possible with full strict ROM
D) Max Effort Dips x 30 Seconds as many reps as possible

Conditioning
For Time 15 Hang Power Cleans (155/105)
400m Run
15 Hang Power Cleans
400m Run
15 Hang Power Cleans

Auxiliary
Practice A Muscle Up Drills 20 Seconds

WOD: 4/8/18

Skill/Stability/Strength
3-4 Rounds
A) Strict Pull Ups x More reps than last week
B) Banded Lateral Walk x 10m Each Direction
C) Reverse Roll Outs  x 10 Reps

Olympic
EMOM 14:
Even: 1 Power Clean
Odd: 2 Hang Squat Cleans

Conditioning
For Time:
40 Dumbbell Snatch
30 Goblet Squats
40 Dumbbell Snatch
20 Goblet Squats

This week will be similar to last week in regard to the format and movements, which will give you the opportunity to improve in regard to movement quality, ROM, load, and reps.  Again, it is very important to be ready to start your workout when the class starts, so be early to perform your warm up.  Some days this week will have “Auxiliary” work, which means you can come early or stay late to work on extra capacity, but all Auxiliary work is voluntary, and may be inappropriate for you if you are tired.

WOD: 4/6/18

Skill/Stability/Strength
3 Rounds:
A) Dumbbell Death March 50 ft.
B) Pistol Squats (or Pistol Progressions) x 8 to 10 Reps Each Leg
C) Kneeling Single-Arm Dumbbell Press  x 5 to 8 Reps Each Arm

Conditioning
For Time 600m Row
30 Wallballs (20/14)
30 KB Swings (70/53)
30 Walking Lunge W/ Plate OH
400m Row
15 Wallballs
15 KB Swing
15 Walking Lung w/ Plate OH
200m Row

Auxiliary
5 Rounds working continuously with minimal rest:
A) Walking Heavy Sled Drag w/ harness  x 60 seconds
B) Heavy D-Ball Front Carry x 1 inside lap (no resting on shoulder)

WOD: 4/5/18

Skill/Stability/Strength
3-4 Rounds:
A) Front Rack Box Step Ups x 8 Each Leg
B) Dumbbell Bench Press x 8 Reps – Heavier than last week
C) Single Arm Ring Row x 8 Each Arm
D) Double KB Pause Front Squat (2 sec Pause @ bottom) x 8 Reps
*For Step Ups:  Only front foot may touch top of box; the laces of the trailing foot should contact the FRONT of the box.

Conditioning
For Time:
30 Bar Facing Burpees
250m Run
15 Power Cleans (155/105)
250m Run
30 Bar Facing Burpees

Auxiliary
3-4 Rounds:
A) Revers Roll Outs (feet on rower seat) x 10 Reps
B) Russian Twists – slow x 30 Seconds
C) Dumbbell Chest Fly x 8 Reps

Again, it is important to be early (or at least on time) to your class to perform your own individual warmup before class.  Group warmups will be short, and likely insufficient to properly prepare you for the day’s movements.

WOD: 4/4/18

Skill/Strength/Stability 

4-5 Rounds:

A) Suitcase Deadlifts x 5 reps each side
B) Strict Handstand Push-ups x 8 to 12 reps (or HSPU negatives x 3 to 5 reps; or Wall Climbs x 3 to 5 reps)

Olympic

EMOM 10:
Even: 5 Push Press
Odd: 2 Hang Power Snatch

 

Conditioning
Run 2 Miles with a Partner
* Alternate runs, 400m at a time *Carry a Med Ball for first Mile
* Start/ Finish each lap INSIDE of gym
*Run; no jogging

Auxiliary
3 Rounds:
A) Yoke Carry x 100’ (50’ down/back)
B) See the Lights w/Plate