A) Single Leg KB Deadlift 3×5 Each Leg
B) Plank Hold – 3×1 Min, Weighted if Possible
C) Shoulder Touches – 3×12 (R+L=1)
With a Partner, For Time:
80/60 Cal Row, then
4 Rounds for time of:
12 Overhead Squats (95/65) (Adv 115/75)
12 Chest to Bar Pull Ups
Then 40/30 Cal Row
Clean and Jerk
1 Squat Clean +1 Split Jerk, Climbing
12 Hang Power Cleans (95/65)
12 Front Squats (95/65)
12 Bar Facing Burpees
*Advanced option 135/95
Happy Wednesday, Y’all.
a) Single Arm Land Mine Press 3×8 each arm
b) Bent Over KB Row 3×8 each arm
21-15-9 (Advanced = 27-21-15-9)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
FRONT SQUAT DAY, HOMIES.
Front Squat 4×6 @ 75-80%
*Heavier than last week. If it takes you less than 20 minutes to do these squats you are a) not going heavy enough, b) not warming up well, or c) not doing all the sets or reps. These will be hard. And that’s ok, it’s good for you.
Power Snatch (75/55, Adv: 95/65)
Toes to Bar
First, we need to take a moment to congratulate Sid. Some GRUELING workouts at Wodapolooza this weekend, but she represented and made us SO PROUD!! Some favorite moments include the end of the partner lunge (as Sid collapsed at the finish line) and watching her overcome that wet, 150lb sandbag. It was amazing to watch her perform at such a high level on such a big stage. Great job, Sid!!
Second, all classes will be happening for MLK day. Yes, even 5:30am. Let’s get after it!
Snatch – 20 Min to work to a 1RM
200 Double Unders
As most of you know, our own Sid Anderson will be competing in Miami this weekend in one of the biggest CrossFit competitions of the year. Wodpalooza is a prestigious and VERY competitive event; simply qualifying for it is a huge deal.
Sid will be throwing down with her teammates tomorrow at 8:30am, 1pm, and 4:38pm. And guess what?? You can watch it LIVE right HERE.
You will need to create an account with FloElite, but it’s pretty simple. Then you can scream at your screen for Sid to go faster (kinda like she does to YOU each week!). After tomorrow’s events we will know her schedule for Saturday and Sunday, too. LET’S GO SID!!!
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wallballs (20/14)
30 Double Unders
a) Seated Dumbell Press – 4×6
b) Bulgarian Split Squat – 4×5, each leg
c) GHD Sit ups – 4×12
3×3 Min AMRAP
*3 Min Rest Between intervals
a) 24/18 Cal Row, then Max effort wall balls
b) 24/18 Cal Row, then max effort HSPU
c) 24/18 Cal Row, then max effort Target Burpees
*with the 3 minute rest in between the AMRAPs, these are designed to be SPRINTS. Row hard, Wall ball hard, HSPU fast, and Burpee faster. Let’s get it.
Deadlift – 3×8, Climbing
Five 3-Minute AMRAPs of:
3 Cleans (135/95)
6 Push Ups
9 Air Squats
*rest 1 minute between AMRAPs
**Continue next AMRAP from where you left off previous AMRAP
Strength: Front Squat – 3×8 @ above 70%
*each set of 8 should be heavier than your sets last week
8 Minute AMRAP
10 Weighted Step Ups (45/35 plate) (24/20 box)
10 Chest to Bar Pull-Ups
40 Double Unders
8×2 OHS w/ 2 sec pause at bottom
*these SHOULD be climbing – however, we want to emphasize positioning and stability over load today.
3 Rounds for Time –
6 Power Snatches (95/65)
3 Lateral Barbell Burpees
6 Overhead Squats (95/65)
3 Lateral Barbell Burpees
6 Squat Snatches (95/65)
3 Lateral Barbell Burpees
*if shoulder mobility is a factor for the OHS and Squat Snatches, front squats and cleans may be substituted
Don’t forget homies, tomorrow is bring a friend day at CFM. Doors open at 8:30am. We will be doing a giant team WOD at 9am, so don’t miss it!
15 Min to Practice High Hang Snatch
Teams of 3
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)
*Yes, this is a long workout. Yes, you may scale it; decrease the reps or the weight if necessary. The goal is to move quickly through the movements.
**Only one athlete may work at a time, and reps may be split/apportioned as needed
1 Power Clean + 1 Hang Squat Clean
Power Cleans (135/95)
Work to a heavy Split Jerk – may use rack
Tabata Scoring – 4 Rounds of :40on/:20off
50′ Shuttle Sprints
*athletes may start on any movement, but must rotate from WB to KB to SU to Sprints
**we will collect 4 scores. The LOWEST score from each movement will be recorded
Front Squat 3×10 @70%
Use your squat from 8/28/17
7 Min AMRAP
7 Burpee target
Today’s gym schedule will be 3pm-6pm – OPEN GYM! This means there are no classes, per se, but we will have a couple options for WOD written on the board. The clock will be running, so come on in 🙂
Also, CFM kids will be meeting at 3pm, ALL AGES! Don’t miss the first workout of the year!
Hey Folks, we fully expect you to be up late celebrating New Year’s Eve on Sunday, which means nobody will be at the gym early on Monday. Here’s the schedule for Monday the 1st –
OPEN GYM 3-6pm. There will be a workout on the board (or you can do one of your own!) and the clock will be running. Come get sweaty to break in the New Year.
a) Bench Press 3×8, as heavy as possible
b) GHD Sit Ups 3×15
With a Partner
18 Min AMRAP
300 Double Under buy-in (cumulative), then
5 Clean and Jerks (135/95)
10/7 Cal Row
CFM kids will be at 9am today, all ages!
Work to a heavy 3 Rep Overhead Squat
With 2 Burpees EMOM, Complete
Front Squats (135/95)
Toes to Bar
Hey folks, just a heads up that CFM Kids will be at 9:00am for ALL ages this Thursday, 12/28. Hope to see you there!
8 x 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, Climbing
9 Pull Ups
6 Shoulder to Overhead (135/85)
2 inside laps
All classes are on today 🙂
Deadlift 5×5, climbing
100 Double Unders
100 KB Swings (53/35)
We will be open Saturday (open gym) from 8:30-10:00am! Closed Monday for Christmas, regular hours on Tuesday the 26th! 🙂
12 days of Christmas WOD
1 Say “MERRY CHRISTMAS!”
2 overhead squats
3 shoulder to overhead
4 power cleans
7 push-ups h/r
8 air squats
9 sit ups
12 jumping heel clicks
The order is the same as the song: 1. 2, 1. 3, 2, 1. 4, 3, 2, 1. 5, 4, 3, 2, 1. And so on…
Choose your load for the barbell.
Have some fun!