WOD: 2/1/20

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning
AMRAP 12 with a partner:
15 Power Snatches (115, 75)
15 Calorie Bike or Row
15 Toes-2-Bar
Rest 2:00
AMRAP 12 with a partner:
15 Power Cleans (135, 95)
15 Calorie Bike
15 Strict Handstand Push-ups
– Goal: One person works at a time – split work as needed. Go is to maintain a relatively high level of effort

Extra Credit
Banded Back Complex x 50 reps each movement

WOD: 1/31/20

Strength
AMRAP 10 of:
”6-12-25 Protocol for the Triceps Group”
1a) Close Grip Bench Press x 6
1b) Rollback Triceps Extensions x 12
1c) Banded Overhead Triceps Extensions x 25
For each of the above sets, do not rest extra between movements.  The transition is enough rest time.  Rest 1:30 – 2:00 between rounds.

Conditioning
AMRAP 10 of:
”6-12-25 Protocol for the Upper Back Complex”
1a) Barbell Rows x 6
1b) Chest Supported DB Rows x 12
1c) Banded Facepull-aparts x 25
Again, for each of the above sets, do not rest extra between movements.  The transition is enough rest time.  Rest 1:30 – 2:00 between rounds.

Extra Credit
EMOM x 8: 3 Push Jerks, building to a heavy TNG set

WOD: 1/30/20

Skill/Stability/Strength
Every 90 seconds for 8 sets:

3 Back Squats

Conditioning
For time:
10-8-6-4-2
Squat Cleans (155, 105)
50-40-30-20-10
Double Unders

Beginner – Sub 20-15-10-5 Goblet Squats for Cleans
12:00 Time Cap

Extra Credit
1) Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets.
– Goal – exceed last weeks weight if you’re feeling good.

2) Seated Dynamic Box Jumps: Accumulate 40 Jumps resting as needed

3a) Glute March: 3 x 10 each
3b) Standing Calves: 3 x 30

4) 800 Meter Sledpull Powerwalk @light

WOD: 1/28/20

Skill/Stability/Strength
Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 DB Push Press
Minute 2: 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows

Conditioning
3 Rounds:
20/15 Push-ups
15 Pull-ups
10 Burpee Box Jumps (24, 20)
Rx+: (30 Push Ups per round) (C2B Pull-ups)
18:00 Time Cap

Extra Credit
Barbell Curls: 4 x 10

WOD: 1/25/20

Olympic
Work to a heavy Snatch or Clean & Jerk from blocks

Conditioning
In teams of 3:
Buy-in: 2 Mile Run
Then,
3 Rounds of:
150 Double Unders
90 Wall balls (20, 14)
30 Squat Cleans (135, 95)
*One person works. Split as needed.
Rx+:(Done in teams of 2) (30, 20) (20 Minutes of Zone 1 Recovery work post Metcon – i.e. row, run, bike
at a conversatinal pace)
30:00 Time Cap

WOD: 1/24/20

Skill/Stability/Strength
1a) Bench Press: 5 x 5. .
– Build in weight each set
– Goal – beat last weeks final weight if you’re feeling good.
1b) 1-Arm KB Rows: 5 x 10 .
– 1 challenging weight for all sets
– use the same weight or heavier than last week

Conditioning
10 Rounds:
10 Dumbbell Push Press (50, 35)
10 Toes-2-Bar

15:00 Time Cap

Extra Credit 
1a) Prone Lateral Raises: 3 x 15
1b) Straight Arm banded pushdowns : 3 x 15

2) 3 Rounds, not for time:
50 Ft. Handstand Walk
20s L-Sit Hold

WOD: 1/23/20

Skill/Stability/Strength
Power Clean + Hang Squat Clean: Heavy single of the complex in 10 sets
– Beginner: Focus on technique for all 10 sets.

Conditioning
Every 4:00 x 5 Rounds:
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees

Extra Credit
1a) Glute March: 3 x 10 each
1b) Standing Calves: 3 x 30

2) EMOM x 8: Speed Back Squats x 3 Reps @60%, Use bands or chains if possible.

3) Seated Dynamic Box Jumps: Accumulate 40 Jumps

WOD: 1/22/20

Conditioning
With a running clock with a partner:
0:00 – 8:00
10 Alternating Dumbbell Snatches (50, 35)
10 Air Squats
10/8 Calorie Bike
*One athlete completes a full round at a time
10:00 – 20:00
Farmer Carry Relay x 120′ Intervals – AHAP
*One athlete completes a full round at a time
22:00 – 30:00
Recovery – easy bike, row, or Sledpull Powerwalk
*Done individually

Extra Credit
Banded Facepull-aparts: Accumulate 100 Reps in as few of sets as possible.

WOD: 1/21/20

Skill/Stability/Strength
Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU  or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3:  7 Strict Pull-ups or 12 Ring Rows
Rx+ 2 legless rope climbs

Conditioning
”Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

10:00 Time Cap

Extra Credit
Banded Back Complex x 60s max reps each position

WOD: 1/20/20

MLK DAY MODIFIED HOLIDAY SCHEDULE:
Today we are open for 8:00 and 9:00 AM classes, along with 4:30 & 5:30 PM classes.
All other classes are closed for the holiday.

Skill/Stability/Strength
Front Squat: Build to a heavy set of 3 in 10 sets
– Beginner: 5 x 5, only adding weight if form permits.

Conditioning
AMRAP 6:
KB Thrusters (53, 35)
*Done with TWO KBS

Extra Credit
1)RDLs: 4 x 10
2)5 Rounds of:
60 yards Sledpull Powerwalk @heavy. Rest 60s.
5 Rounds of:
60 yard Sledpull backpedal. Rest 60s.

WOD: 1/18/20

MLK DAY MODIFIED HOLIDAY SCHEDULE:
Next Monday CFM will be open for 8:00 and 9:00 AM classes, along with 4:30 & 5:30 PM classes.
All other classes are closed for the holiday.

Olympic
Build to a heavy Hip Snatch, then back off 5-10% and perform 10 perfect singles

Conditioning

AMRAP 12 in teams of 2:
24 Calorie Row
100 Double Unders
24 Wall balls (20, 14)
Rest 2:00
AMRAP 12:
24 Hang Power Cleans (135, 95)
100 Double Unders
24 Calorie Row
*One person works. Split as desired.
Rx+:(Done Individually) (30, 20)

WOD: 1/17/20

MLK DAY MODIFIED HOLIDAY SCHEDULE:
Next Monday CFM will be open for 8:00 and 9:00 AM classes, along with 4:30 & 5:30 PM classes.
All other classes are closed for the holiday.

Skill/Stability/Strength
1a) Bench Press: 5 x 5
– Build in weight each set
1b) 1-Arm KB Rows: 5 x 10 each side
– 1 challenging weight for all sets

Conditioning
4 Rounds of:
20 DB Hang Power Snatch (50, 35) (10 each side)
15 Barbell Rows (95, 65)
10 Strict Chin-ups
Rest 2:00
Rx+:(115, 75) (20 Barbell Hang Power Snatch – same weight as rows) 

Extra Credit

4 Rounds of:
A) Bar Dips x 10 – add weight if needed
B) Banded Push Downs x 15
C) Alternating DB Curls x 10 each

WOD: 1/16/20

SCHEDULE ANNOUNCEMENT – MODIFIED HOLIDAY SCHEDULE ON MONDAY: 8:00 and 9:00 AM classes are open, along with 4:30 & 5:30 PM classes.  All other classes are closed for the holiday.

Skill/Stability/Strength 
Back Squat: Build to a heavy set of 5 in 7 sets.
– Goal: Beat last weeks weight if you’re feeling good.

Conditioning
”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

Extra Credit
1) EMOM x 6: Power Clean + Jerk
2) Standing Box Jumps w. a vest – Accumulate 40 jumps to a challenge a height.
3) Glute Ham Raises – Accumulate 40 reps resting as needed between sets to maintain form

WOD: 1/13/20

Skill/Stability/Strength
Deadlift: Build to a heavy 3 in 10 sets
– Touch n go reps

Conditioning
For time:
100 Russian KB Swings (70, 53)
*EMOM, starting at 0:00:  5 Up Downs

Rx+:6 Burpees EMOM

Extra Credit (pick one or more):
1) Power Snatch + Squat Snatch + Overhead Squat Complex: Build to a tough 1 + 1 + 3 in 7 sets
*Beat last weeks weight

2) 3 Rounds of:
Banded Glute Bridge x 30
Standing Calves x 30
Rest as needed

3)5 Rounds of:
60 yards Sledpull Powerwalk @heavy
5 Rounds of:
60 yard Sledpull backpedal

WOD: 1/10/20

Skill/Stability/Strength
15 Minutes to work to a heavy complex of:
1 Push Jerk + 1 Split Jerk
Rest as needed.
– Beginner: Push Press: 5 x 5. Rest 90s.

Conditioning
”Surprise”
For time:
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups

Extra Credit
1a) Chest Supported DB Rows: 4 x 15
1b) Strict Handstand Push-ups: 4 x 3-10

2a) banded pushdowns: 3 x 15
2b) Alternating DB Curls: 3 x 10 each