WOD 8/1/18

Heads up! Our CFM kids program is transitioning out of our summer schedule into school mode! This means, starting Thursday (and Monday and Thursday from now on:

Bigs – 4:30pm

Littles – 5:30pm

 

WOD 8/1/18
TEST
Two attempts at each:
1. Max Effort Unbroken Toes to Bar
2. Max Effort Unbroken Double Unders
3. 1 Min Max Effort Cal Row

Then ONE attempt at MAX EFFORT wallballs.
* Work in any order that you prefer, but Wallballs must be completed last.

*Compare to 10/19/17

Auxiliary
6-5-4-3-2-1:
Muscle Ups
*150m Run after each set

WOD: 7/31/18

Strength/Skill/Stability
Back Squat
2×6 @ 75%
4×6 @80%
*2 Minutes (or less) rest between sets

Conditioning
For Time:
30 cal row
30 push press (115/85)
30 burpee-over-bar
*Compare to 9/27/16

Note: If you missed the “Fran Practice” workout, you should do that instead.  Fran is coming up next week!

WOD: 7/27/18

CFM Kids at 9am at the gym!

Conditioning:
“Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-ups
*We will use partners as judges today!
*Compare to 6/30/17

Skill/stability/strength
“Bulletproof Shoulder Complex”
20 Min:
8-10 Reps w/2 arms simultaneous:
a) Front Raise
b) Lateral Raise
c) Reverse Fly
* rest as needed throughout complex
*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: 7/26/18

Skill/Stability/Strength
50 Minutes
a) Dumbbell Shoulder Press x 8 each arm
b) Weighted Hip Extension x 8-12 reps
c) Front Rack Box Step Ups x 8 Each Leg
d) Ring Roll Outs x 8 reps
e) Suitcase Deadlifts w/Land Mine x 8 reps (4 each side)
h) 400m ski
I) 20 Calorie Bike
*Compare to 5/24/18

Auxiliary
3 Rounds:
a) Shoulder touches x 30-40 Seconds
b) Strict GH Raises x 8 Reps

Then, Practice the first round of “Fran”

WOD: 7/25/18

Skill/Stability/Strength
4 Rounds:
a) 150m Farmer Carry
b) See-the-Lights x 30 Seconds
c) Superman Hold x 30 Seconds
*b & c should be done consecutively, without rest

Conditioning
5 x 2-Minute AMPRAP w 2-minute rest between:
Buy in w/ KB Swings, then ME Row for Calories
Round 1: 35 KB Swing Buy-In (53/35)
Round 2: 30 KB Swings
Round 3: 25 KB Swings
Round 4: 20 KB Swings
Round 5: 15 KB Swings
* 5 Calorie Penalty for not completing Buy-In.  [Advanced: 70/53]

Auxiliary
3 Rounds:
a) Snatch Balance x 2 Reps
b) Halting Snatch Grip Deadlift x 3 reps – 2 second pause @ front of knee

WOD: 7/24/18

Strength/Skill/Stability
Back Squat
1×5 @ 75%
2×4 @ 85%
1×3 @90%
1×2 @ 95%
*The loads posted are intentionally challenging.  You can make +/- 5 lb. adjustments based on your capacity today, but get ready for a great squat session and don’t back down.

Conditioning: (more Fran Practice)
EMOM 10:
3 Thrusters (95/65, ADV 135/95)
4 Pull Ups (ADV – C2B)
5 Burpees
(final minute: Max Burpees w/ remaining time)
* Compare to 8/22/16

Auxiliary
5 Rounds:
a) Jerk Balance x 2 Reps
b) Weighted Dips x 5 Reps

WOD: 7/19/18

Olympic
Alt. EMOM x 14
a) Split jerk x 1 Rep
b) 2 Front Squats
*Compare to 5/25/18

Conditioning
30 Bar Facing Burpees
250m Run
15 Power Cleans (155/105)
250m Run
30 Bar Facing Burpees
*Compare to 4/5/18.

Auxiliary
3 Rounds
a) Pistol Progressions x 5 reps each leg
b) Front Shoulder Raises x 8-10 Reps
c) Lateral Shoulder Raises x 8-10 Reps
*For pistol progressions, find a drill that challenges your skill level and spend some time perfecting it. Ask a coach for help

Strength/Skill/Stability
3 Rounds:
a) Strict Toes-2-Bar x 6-10 Reps
b) Dumbbell Bench Press x 6-8 Reps
c) Banded Lateral Walk x 30 ft

Conditioning

400m Run
30 Box Step Ups w/ Single 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]

*Compare to 4/24/18

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

WOD: 7/17/18

Strength/Skill/Stability
Back Squat
1×5 @ 75%
1×5 @ 80%
2×3 @ 85%
1×3 @90%

Conditioning
10 Minute AMRAP: + 1 Ladder
Wallballs (20/14)
Pushups – Hand Release
*Post Rounds. On the first round, complete one rep of each movement. On the second round, do two, do three reps of each movement on the third round, continue to increase by one rep per round until the time runs out.

*Compare to 3/11/12

Auxiliary
3 Rounds:
A) Heavy Double Handle Bent Row w/Land Mine x 10 Reps
B) Hollow Rock x 20-30 Seconds

WOD: 7/16/18

Strength/Skill/Stability
Reps of 10-8-6-4-2, in A/B Format:
A) Push Press, Climbing
B) Strict Weighted Pull Ups (or pull-up-negatives)
*Negatives are 5 sets of 3 reps with the following tempo: Jump up; 2 second hold @ top; 5 second descent; 1 second hold @ bottom.

Conditioning
40 Pull Ups
800m Run
20 Front Squats (155/105)

Auxiliary
EMOM 10:
1 snatch +1 overhead Squat, climbing
then, 2-3 minutes rest
1 Set ME overhead squats at 90% of highest load

WOD: 7/13/18

“Fight Gone Tabata”
Perform 8 consecutive Tabata Intervals (20 seconds of work; 10 seconds of rest) of each of the following movements, with 1-2 minutes of rest in between movements:

Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Row (for calories)
*Post Tabata score for each movement. Your Tabata score is the lowest number of reps in any of the 8 intervals per movement.

Compare to 2/7/13.

Auxiliary
3 Sets of Banded Push Ups x 8-12 reps w/3 second descent tempo

WOD: 7/12/18

Olympic
EMOM 10: 1 Snatch (full)
Then, rest 2-3 Minutes and make ONE ATTEMPT at
1RM Snatch for the day

Conditioning
4 x 75m Sled Push Sprint
Rx weight (added) is 70/45.
Scaled weight (added) is 45/0.
Rest as needed between attempts.
Score is total time across all attempts.

Bring a water bottle, we will be outdoors.

WOD: 7/11/18

Strength/Skill/Stability
20 Minutes to practice Kipping, Muscle Ups, T2B, etc

Conditioning
The “Open Test”
20 Minute AMRAP:
Option A  – Option B
50 Wall Balls  –  25 Wall Balls
50 Double Unders  –  25 Double Unders/Singles
40 Toes to Bar  –  20 Knees to Elbows/Sit Ups
40 Box Jumps (24/20)  –  20 Box Jumps (24/20)
30 C2B Pull Ups  –  15 Pull Ups/Ring Rows
30 Burpees  –  15 Burpees
20 Cleans (115/75)  –  10 Cleans (95/65)
20 Jerks (115/75)  –  10 Jerks (95/65)
10 Snatch (115/75)  –  5 Snatch (95/65)
10 Muscle Ups  –  5 Ring/Box Dips
Compare to 5/19/15

WOD: 7/9/18

Strength/Skill/Stability
EMOM 25:
a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Weighted Plank, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d) 30 Seconds Dumbbell Thrusters, 30 seconds rest
e) 30 Seconds Strict Pull Ups, 30 Seconds rest
*If possible, increase difficulty by adding load and/or working past 30 Seconds.

Conditioning
100 Double Unders
500m Row
400m Run
40 Target Burpees
40 pull Ups

Auxiliary
For time:
D-Ball Over Yoke x 20 Reps – Heavy

WOD: 7/6/18

Strength/Skill/Stability
4 Rounds:
a) Kneeling Strict Dumbbell Shoulder Press x 5 Reps Each Arm
b) Tempo Deadlift x 3 Reps, Fast Pull, 3 Second Descent, Same loading as last week

Conditioning
For Time:
40 Box Jumps (24″/20″)
40 Thrusters (95/65)
*4 Burpees EMOM starting at 0:00
[Advanced: 115/75; 5 burpees EMOM] 15 Minute Hard Cap
Compare to 5/18/17

Auxiliary
3-4 Rounds:
a) Strict Chest to Rings Pull Ups x 5-8 Reps
b) Weighted Dips x 5-8 Reps
*If necessary, use a spotter for C2R Pull Ups – stay strict and work the FULL ROM.

WOD: 7/5/18

Strength/Skill/Stability
4 Rounds:
a) Strict Tempo Pull Ups x 5 Reps, weighted (3 Second Descent)
b) Farmer Carry x 150m
c) Strict Tempo Push Ups x 10-15 Reps (3 Sec Descent)

Conditioning
Death By Kettlebell Swing (70/53)
*Start Each Minute w/50′ Walking Lunge

Auxiliary
a) Heavy Walking Sled drag w/ harness x 60 Seconds
“b) D-Ball “”baby carry”” x 1 trip around great wall”