WOD: 11/15/19

HOLIDAY SCHEDULE UPDATE: CFM will be closed on Thanksgiving Day, and limited on Friday, 11/29 

Skill/Stability/Strength
Push Press: 2RM in 9 sets
– Goal: Build to 90-95%
– Reset reps – not touch n go
– Sets should look like 3-3-2-2-2-2..

Conditioning
2 Rounds:
150 Double Unders
75 Calorie Row or Bike
50 DB Push Press (50, 35)

20:00 Time Cap

Extra Credit
Reverse Barbell Curls: 4 x 8-10. Rest 60s.
– 3 second eccentric on each rep

WOD: 11/14/19

Skill/Stability/Strength
1) EMOM x 5: Seated Dynamic Box Jumps: x 3 reps
– same height or slightly higher than last week.

2) EMOM x 8
Tempo Deadlift: 8 x 2
– Fast Up, 4 Second Descent, reset between reps
– Heavier than last week

Conditioning
For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

*10:00 Cap

Extra Credit 
1) Banded Alphabets x 3 sets each side.

2) EMOM x 5: Speed Back Squats x 5 reps with 25% band tension or chains
– use 75% if using straight weight only and increase rest to every 90s.

WOD: 11/13/19

Skill/Stability/Strength
Gymnastics Skill – Week #1
Choose 1 Movement to work on 5 minutes.  Coaches will have suggestions and drills.
Then,
EMOM 10:
ODD Minutes: 30 seconds of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

Conditioning
AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 55)
15 Overhead Squat (75, 55)
Rest 2:00
AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 55)

Extra Credit
1a) Banded Facepull-aparts: 3 x 15.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 each leg

WOD: 11/12/19

Skill/Stability/Strength
1a) Slight Decline DB Bench Press: 4 x 10.
– elevate the front of the bench on a 45# plate – roughly 3” off the floor
– use the same weight or slightly heavier than last week
1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 4 x 15 each
– 2 warm-up sets then 4 work sets.

Conditioning
Every 4:00 x 4 rounds:
100 Ft. Front Rack KB Carry
10 Double KB Swings (53s, 35s)
10 Double KB Press
100 Ft. Front Rack KB Carry

Extra Credit
1) EMOM x 9
Speed Bench Press w/slight incline x 3 reps
– Change grip every 3 sets (narrow – regular – wide)
– Use bands or chains

2) Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead

WOD: 11/9/19

REMINDER:
-Run for the Fallen – Tomorrow at 9 AM.
-Modified Holiday Schedule on Monday.

Conditioning
For time with a partner:
400 Meter Farmer Carry (70, 53)
Then,
3 Rounds of:
30 Deadlifts (225, 155)
30 Goblet Squats (70, 53)
Then,
400 Meter Farmer Carry (70, 53)
*One person works – split as desired.
30:00 Time Cap

Extra Credit 
10 Minutes of ”Recovery”
– Pull a sled for 10:00 with a light load that you can walk without stopping with

WOD: 11/7/19

HOLIDAY SCHEDULE: Monday, November 11 we will be observing Veterans’ Day. Modified schedule: 8-10 AM; 4:30-6:30 PM.

Don’t forget:

-Friday Night Lights at Resident.

-Sunday: Run for the Fallen at 9 AM at Merced College Field of Honor.

Skill/Stability/Strength
1) EMOM x 5
Seated Dynamic Box Jumps x 3 Reps
– to a moderate height
2) EMOM x 5
Tempo Deadlift x 2 Reps
– Fast ascent, 1 second pause at top, 4 second descent, 1 second pause at bottom (no TNG)
– All loads should be sub-maximal, but heavy enough to be challenging (i.e., uncomfortable)

Conditioning
3 Rounds:
400m Run
15 KB Swings (70/53)
20 Sit Ups

Then, 240′ Farmer Carry

Extra Credit 
Banded Alphabets x 3 sets each side.

WOD: 11/6/19

THIS UPCOMING FRIDAY, NOVEMBER 8, SOME OF US WILL BE HEADING UP TO RESIDENT CROSSFIT IN MODESTO TO JOIN THEM AT FRIDAY NIGHT LIGHTS FOR OPEN WOD 20.4.  ALL CFM MEMBERS AND FRIENDS ARE INVITED TO JOIN.  ASK A COACH TO GET YOU CONNECTED WITH THE EVENT!

Conditioning 
AMRAP 25 with a partner:
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking Lunges
20 Calorie Bike
*One person works at a time – split as desired.

Alternate Option for Rowing:
– 60 Calorie Ski Erg
– 800 Meter Run

Extra Credit 
1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest

WOD: 11/5/19

Skill/Stability/Strength
1a) Slight Decline DB Bench Press: 2/5 x 10.
– elevate the front of the bench on a 45# plate – roughly 3” off the floor
– use the same weight or slightly heavier than last week
1b) Inverted Rows: 2/5 x 15.
– 2 warm-up sets then 5 work sets.
– same set-up as last week

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Shoulder-2-Overhead (135, 95)
Box Jumps w. a step down (24, 20)
Toes-2-Bar

15:00 Time Cap

Extra Credit 
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead

WOD: 11/4/19

Skill/Stability/Strength
1) Front Squat: 2RM in 10 sets.
– Goal: 90-95% of current 1RM if known
– 1RM is being tested on 11/18.
– Beginner: 5 x 5, adding weight if form permits

2) Power Clean: 3 x 3, touch n go – building to work weight.

Conditioning
”Simple Man”
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)

8:00 Cap

 Extra Credit
Banded Pull-through: 4 x 25.
– sumo stance

WOD: 10/30/19

Skill/Stability/Strength
Power Snatch: 10 x 2, adding weight if form permits. .
– Goal build to a heavy double – reset on each rep
– Build to a technically proficient set of 2
– The goal for proficient athletes is 85% of 1RM

Conditioning
”Nor’easter”
AMRAP 15:
5 Power Snatches (115, 75)
10 Toes-2-Bar
15 Wall balls (20, 14)

Scaling Options:
– Sub Touch n Go Deadlifts with a light to moderate weight

Extra Credit
2:00 Max Reps Double Leg Banded Hamstring Curls
2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)

WOD: 10/29/19

Skill/Stability/Strength 
1a) Slight Decline DB Bench Press: 2/5 x 10
– 2 warm-up sets + 5 work sets with a challenging load
– elevate the front of the bench on a 45# plate – roughly 3” off the floor
1b) Inverted Rows: 2/5 x 10-15
– 2 warm-up sets + 5 work sets with a challenging load or BW

Conditioning
15 Minutes, For Quality:
120 Ft. Crossbody Carry
120 Ft. Crossbody Carry (switch sides)
5-10 Strict Pull-ups
5-10 Strict Dips (advanced: ring dips)

Extra Credit

Rusin Triset x 3 rounds

WOD: 10/28/19

Conditioning

Open WOD 20.3

21-15-9

Deadlift (225/155)

Handstand Push Up

Then

21-15-9

Deadlift (315/225)

Handstand walk 50′ after each set

Scaled: 135/195 w/pushups; 185/135 w/bear crawl

Skill/Stability/Strength  (if time permits)
Front Squat: 3RM in 7 sets. Rest 2:00
– Sets should look like 5@50%, 4@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90%
– Goal: 85-90% of current 1RM if known
– Beginner: 5 x 5, adding weight if form permits

Extra Credit 
1) Squat Snatch: Build to a heavy single in 10 sets.

2) AFAP – 100 Single Leg Banded Hamstring Curls each

WOD: 10/25/19

Skill/Stability/Strength

Close Grip Bench Press:
6 x 5, climbing. Work up to a 5RM

Conditioning

AMRAP 12:

6 Strict Pull UPS
9 V-Ups
12 Push Ups

Extra Credit

3-4 Rounds:

A) Front/Lateral Alternating Shoulder Raise x 10
B) Overhead Tricep Extensions x 10

OPEN WOD 20.3

We will be programming 20.3 on Monday. If you are signed up for the Open, you must submit your score by 5 PM on Monday, so you may do 20.3 on Friday or Saturday if the deadline is a problem.

WOD: 10/24/19

Skill/Stability/Strength
1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
– Roughly 90% of 1RM.
– Beginner – Moderate set of 4

2) Deadlift: Build to a Metcon Weight over the course of 3 sets.

Conditioning
For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees

8:00 Time Cap

Extra Credit 
AFAP – 100 Banded Pull-throughs