WOD: 9/27/18

Strength/Skill/Stability
4 Rounds:
A) Paused Bench Press x 5 Reps (2-second pause @ bottom of each rep)
B) Weighted Hip Extension x 10 Reps
C) 30 seconds ME Russian Twist w/plate

Conditioning:
20 Minute Alternating EMOM…
:40 on/:20 off (choose load)
Min 1 – Goblet squats (1 Dumbbell)
Min 2 – ab mat sit ups [adv: V-ups]
Min 3 – shoulder to overhead (1 Dumbbell)
Min 4 – alternating dumbbell snatch

Auxiliary

3-4 sets of dips to failure with 200m ski between sets. Add weight if you can do 15+ reps. Use stationary handles, not rings.

WOD: 9/20/18

Strength/Skill/Stability
Alternating EMOM x 15:
8 Dumbbell Shoulder Press (both arms)
10-15 Toes-2-Bar
40 Second Weighted Wall Sit, 20 Seconds Rest

Conditioning
20 Clean + Jerks (135/95)
-rest 1 minute-
30 Dips
-rest 1 minute-
30 Push Ups
-rest 1 minute-
200 Double-unders
-rest 1 minute-
40/32 Calorie Row

Auxiliary
3 Rounds:
A) Yoke Carry x 100′
B) D-Ball Over Yoke x 5 Reps – heavy

WOD: 9/12/18

Strength/Skill/Stability
Alt Em 15: 20 Mountain Climbers
10-15 Toes-2-Bar
3 Dead Lifts (heavier than last week)

Conditioning
2 Rounds:
20 KB Swing (70/53)
20 Shuttle run (50′)
20 Push Ups
20 Shuttle run (50′)
*Touch floor with hand every change of direction

Auxiliary
5 sets of Jerk Balance x 3-5 Reps, then
D-Ball Over Yoke x 20 Reps for time – Heavy

WOD: 9/11/18

2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

WOD: 9/10/18

Olympic
8 sets of:
1 Snatch Balance + 1 Hang Snatch

Conditioning
3 Rounds:
11 Power Snatches (95/65)
22 Wallballs (20/14)
44 Double Unders
Compare to 11/27/17

Auxiliary
4 Sets:
Bench Press 8 Reps + 5-10 Plyo Push Ups
*Perform 8 reps on the bench, then move quickly (AND SAFELY) to the floor and immediately perform the plyo push ups, with an explosive “jump” at the top of each rep.

WOD: 9/7/18

Strength:
1a) 3×3-5 Wall Climbs
1b) 3×12-15 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine (1 second hold @ top)
1d) 3×8 Seated Dumbbell Shoulder Press

Conditioning:
10 Rounds for time
3 Power Cleans (185/135)
6 Push Ups
9 Air Squats
Compare to 8/9/17

Intended Stimulus:  Develop capacity with a “heavier-than-normal” load.  Scale rounds before scaling load.  Slow down before scaling load.  The goal here is to get out of your comfort zone with loading.  It is understood that you will work more slowly, and with extended rest with the heavier loading.  For today’s purposes, fewer rounds with a heavier bar > 10 rounds with a lighter bar.

15 Minute Soft Cap.

WOD: 9/6/18

Cool stuff happening today:

1) Part I of our nutrition seminar at 7:30 PM. We’re calling it “Basics of Metabolism.”

2) Luis Garcia, who will be offering massage therapy here at CF, will will be around to give free 5-minute massages. This is a great opportunity to meet Luis and experience what he can offer.  Come meet Luis and make an appointment!

Strength/Skill/Stability:
Overhead Squat
10-8-6-4-2-1 Climbing

CONDITIONING:
1k Row, then
6 Rounds
6 Snatches (115/75)
6 Thrusters

Auxiliary:
EMOM 5:
10/7 Cal Row + 5 Burpees

WOD: 9/5/18

Announcements:

1) don’t miss out on Part I of our nutrition seminar this Thursday at 7:30 PM. We’re calling it “Basics of Metabolism.”

2) we are starting a partnership with Luis Garcia, who will be offering massage therapy here at CFM. Luis will will be around on Thursday to give free 5-minute massages. Come meet Luis and make an appointment!

Strength/Skill/Stability
Alternating EMOM x 15:
Push Ups x 10-15 Reps (adv: Ring Push Ups)
Toes-2-Bar x 10-15 Reps
Dead Lift x 3 Reps

Conditioning
8 Minutes to climb the Ladder
3 Burpee-to-plate
50′ Plate Push
*Every round, add 3 burpees

Auxiliary
Bench Press: 100 Reps @135/85