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

WOD: 1/9/20

Skill/Stability/Strength
1) Back Squat: Build to a heavy 5 in 7 sets

2) Sumo Stance RDLs w/bands pulling forward: 4 x 8

Conditioning
With a partner, not for time:
300 Meter Front Rack Carry (2×53, 2×35) (This can also be done with a barbell – 135/95)
100 Reverse Goblet Lunges (70, 53) (This can also be done with a barbell in Front Rack – 135/95)
300 Meter Overhead + Front Rack Carry (53, 35) (Two KBS) (This can also be done with a barbell in Front
Rack – 135/95)
*One person works – split evenly
*20:00 Cap

Extra Credit
1) Standing Box Jumps w. a vest – Accumulate 40 jumps to a challenge a height.
Complete a set every 45-60 seconds
2) 800 Meter Sledpull Holding a medball with a moderate weight on the sled.
Complete sets of 60-100 yards.
3) Active Straight Leg Raises x 60s each side

WOD: 1/7/20

Skill/Stability/Strength
1a) Tall Kneeling Landmine Presses – bilateral: 3 x 10
1b) DB Hammer Curls: 3 x 10

2) EMOM x 10:
3 Pull-ups w/medium pronated grip
– Advanced: add weight each set
– Int: Bodyweight
– Beginner – Partner Assisted Pull-ups

Finisher
100 banded pushdowns – use heavy-ish band
75 Hollow Rocks (Rx+ T2B)
50 DB Renegade Rows (50, 35) (total reps)

Extra Credit
400 Meter Sledpull Rows @moderate weight

WOD: 1/6/20

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

Conditioning
”James B”
4 RFT:
15 Power Snatch (75, 55)
15 Lateral Burpees
Rx+:(95, 65)
9:00 Cap

Extra Credit
1) 3 Rounds of:
Banded Glute Bridge x 30
Standing Calves x 30

2) Power Snatch + Squat Snatch + Overhead Squat Complex: Build to a tough 1 + 1 + 3 in 7 sets

WOD: 1/4/20

Olympic
Work to a heavy double Snatch or Clean from the Hi Hang Position

Conditioning
AMRAP 30 w. a partner:
50 Wall balls (20, 14)
50 Calorie Row
40 Abmat Sit-ups
40 Hollow Rocks
30 SDHP (75, 55)
30 Barbell Rows (75, 55)
20 Overhead Squats (75, 55)
20 Thrusters (75, 55)
10 Box Jump Overs (24, 20)
10 Burpee Box Jumps (24, 20)
*One person works at a time. Split as desired.
Rx+:(30, 20) (GHD Sit-ups) (95, 65) (10 Ring Muscle-ups in place of 10 Box Jump Overs)

WOD: 1/3/20

Skill/Stability/Strength
Heavy set in complex of:
1 Push Jerk + 1 Split Jerk x 10 sets

– Beginner: Push Press: 5 x 5. Rest 90s.

Conditioning
”Jones Bones”
AMRAP 12:
10 Toes-2-Bar
10 Push Jerk (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

Extra Credit
1) Inverted Rows w. a supinated grip: 4 x 15
2) Prone Rear Lateral Raises: 3 x 30.