WOD: 8/31/18

Labor Day: Our hard working coaches will be taking the day off to spend time with family and friends.  You are invited to the De Jagers’ home for our annual CFM BBQ.  Ask a coach for directions.

Strength/Skill/Stability
4 Rounds:
a) Upper Body Sled Pull w/Rope x 60′
b) Front Squat x 5 Reps

Conditioning

3 rounds:
50 double Unders
30 sit ups
20 Hang Power Snatch (95/65)
10 Overhead Squats (95/65)

Auxiliary
Clean Pulls w/2 second pause @ front of knee: 4 sets of 3 reps, climbing

WOD: 8/30/18

Labor Day BBQ: You are invited.  Ask a coach about details.

Strength/Skill/Stability
EMOM 16:
30 Seconds ME Alternating Med Ball Push-ups, Rest
30 Seconds ME Russian Twist, Rest
30 Seconds ME Shoulder Touches, Rest
30 Seconds ME V-Ups, Rest

Then, 4 Rounds:
a) Bench Press x 10 Reps
b) Farmer Carry x 150m

Conditioning
20 Burpee Box Jump Overs
30 KB Goblet Squats (70/53)
20 Burpee Box Jump Overs

Auxiliary
5 Minute Continuous walking Sled Drag – Heavy

WOD: 8/29/18

Labor Day:  You’re invited to the DeJager home to hang out with decent people and eat good food.  RSVP at the gym so we know how much to cook.  

Olympic
15 Minutes to build to a heavy split jerk

Conditioning
15 Clean & Jerks (135/95)
800m Run
25 Strict Pull Ups (2 Minute Hard Cap for Pull Ups)
800m Run
15 Clean & Jerks
*Compare to 7/31/17
[Advanced: 185/125, C2B]

Auxiliary
3 Rounds:
a) Single Arm Bent Row w/ Dumbbell x 10 Reps
b) Banded Straight Arm Lat Pull Downs x 10 Reps
c) Downward Facing Reverse Flys x 10 Reps

WOD: 8/28/18

Labor Day: Every CFM member is invited to Anthony and Jen DeJager’s house next Monday for a Labor Day party. Join us for BBQ, lawn games, swimming, and hanging out. Everyone is invited, so rsvp at the gym so we know how much food to cook.

Strength/Skill/Stability
Back Squat
1×8 @ 70%
2×8 @75%
1×6 @ 80%
1×6 @80%+

Conditioning
8 rounds:
250m run/row (alternate)
6 Thrusters (95/65)
6 Bar Facing Burpees
*16 Minute Soft Cap

Auxiliary
3 Rounds:
a) Farmer Carry x 150m
b) Strict GH Raises x 10
c) Shoulder Touches x 30+

WOD: 8/23/18

Olympic
EMOM 12:

Even: 2 Hang Power Snatch
Odd: Weighted Plank x 30 seconds

Conditioning
Alternating Emom for 12 minutes:

a) 250m run
b) 10-15 Toes 2 Bar
c) Dumbell Shoulder to OH x 8 each side

then, at 14:00

40 dumbbell snatches for time

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

WOD: 8/22/18

EMOM 16:

a) 30 Seconds Russian Twists, 30 seconds rest
b) 30 Seconds Strict Pull Ups, 30 seconds rest
c) 30 Seconds Wall Ball Sit-ups , 30 seconds rest
d) 30 Seconds Strict HSPU, 30 seconds rest

*perform perfect push ups if you did HSPU yesterday.

Conditioning
5 x 2 Minute AMRAPs w/ 2 minute rest between:
1) 5 Hang Power Clean, 5 Bar Facing Burpees
2) 5 Push Jerk, 5 Bar Facing Burpees
3) 5 Deadlift, 5 Bar Facing Burpees
4) 5 Front Squat, 5 Bar Facing Burpees
5) 5 Power Cleans, 5 Bar Facing Burpees
*Start each round where you stopped on the previous round, as if each barbell movement is equivalent.

*post total rounds.

WOD: 8/21/18

Strength/Skill/Stability

Back Squat: 5 sets of 3 reps with a 3-second pause @ rock bottom. Start @ 70%+ and build each set. Perform a set every 2 minutes.

Conditioning
For time:
Run 800m
30 Perfect Pushups [Advanced: Strict HSPU]
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Perfect Pushups [Advanced: Strict HSPU]
Run 800m
*Compare to 10/15/14

Auxiliary

3 rounds:
A) Paused clean pulls x 3 reps – 2 second pause @2″ above floor
B) weighted dips x 8 reps – only use rings if you are adding 50+ lbs.

then, 2 sets of dumbbell chest flys x 10 reps

WOD: 8/16/18

Strength/Skill/Stability
EMOM 16:
a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Strict Pull Ups, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d) 30 Seconds Strict HSPU, 30 seconds rest

Conditioning:
For Time:
50 Double Unders
40 Wall Balls
30 Box Jumps (24/20)
20 Power Cleans (155/105)
10 Burpee Pull Ups [Advanced: burpee muscle ups]
*Compare to 12/15/16

WOD: 8/15/18

TEST
“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats (95/65)
*16 minute soft cap;  Compare to 7/20/15Remember, we can modify or substitute movements for athletes with injury or mobility problems.

Strength/Skill/Stability
3 Rounds:
a) Weighted Dips x 8 Reps
b) Ring Roll-Outs x 8 Reps
c) Banded Lateral Walk x 30′ each direction

*For dips: Only use rings if you are adding significant load.  Use stationary dip handles if you add little or zero load, or if you are doing negatives.  If you cannot do negatives, do dumbbell bench press.  Never use bands for dips; there are much more effective ways to scale.

Auxiliary
3 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

WOD: 8/14/18

Strength/Skill/Stability
Back Squat
1×6 @ 75%
1×5 @ 80%
2×4 @ 85%
1×3 @ 90%

Conditioning
5 x 2-Minute AMPRAP w 2-minute rest between:
Buy in w/Row for Calories, then ME Burpees (Target 6″ above reach)
Round 1: 24/20 Calorie Buy In
Round 2: 20/16 Calories
Round 3: 16/12 Calories
Round 4: 12/10 Calories
Round 5: 8/7 Calories
*Your score is your total number of Burpees

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

WOD: 8/9/18

Olympic
EMOM 10:
1 Hang Squat Clean
Then, 2-3 Minutes Rest, and 1 attempt at a max for the day.

Conditioning:
For Time
10 Strict Handstand Push Ups
30 Dead Lifts (135/95)
10 Strict Handstand Push Ups
30 Wall Balls (20/14)
10 Strict Handstand Push Ups
30 Dumbbell Snatch (50/35)
10 Strict Handstand Push Ups
30 Calorie Row or Bike

WOD: 8/8/18

Strength/Skill/Stability
4-5 Rounds (30 Minutes):
a) Suitcase Deadlifts x 5 each side
b) Dumbbell Bench Press x 5-8 Reps
c) Standing Upper Body Sled Drag x 60 Feet

Conditioning
3 Rounds:
20 Sit Ups
15 Hang Power Cleans (135/85)
10 Push Jerk (135/85)
5 Burpee Over Bar
*7 minute soft cap (“Soft Cap” means the following: You will finish whichever round you are on at the 7:00 point.  Don’t stop at 7:00; your score is the time you complete that round.  If you are on your first round, finish 1 round. If you are on your second round, finish it.  If you are on your third round before 7:00, you have the privilege of completing the whole workout.  Note: If you get cut off at 1 or 2 rounds, don’t blame the soft cap; blame your fitness.)

WOD: 8/7/18

TEST
“Fran”
21-15-9:
Thrusters (95/65)
Pull Ups

Strength/Skill/Stability
Back Squat
3 Sets of 10 Reps
*First set at 70%+, climbing

Auxiliary
10-8-6-4-2:
Dips (weighted if possible; do negatives if you do not have strict dips – no bands; use stationary handles instead of rings to increase load)
*150m Ski Erg after each set

WOD: 8/6/18

Strength/Skill/Stability
Alternating EMOM x 14 Minutes:
a) 3 Overhead Squats
b) 40 Double Unders

Conditioning:
3 minutes per round, with 3 minutes rest between rounds
Round 1:
-Row 30/24 Calories, then
-Max Effort Wall Balls
Round 2:
-Row 30/24 Calories, then
-Max Effort Burpees (6″ Target)
Round 3:
-Row 30/24 Calories, then
-Max Distance Walking Lunges w/ Plate OH