WOD 9/22/17

Happy Friday!!

This will be our last week of the deadlift cycle. Maintain your GREAT form and get after it today!

Strength –
Deadlift 3×6, Climbing

Conditioning –
8 Minute AMRAP, +1 Clean Ladder

20 Double Unders
1 Full Clean (185/125)
20 Double Unders
2 Full Cleans
20 Double Unders
3 Full Cleans
etc.

WOD 9/21/17

Strength – Find a 3RM Bench Press

Conditioning
250 Meter Run, 25 Wallballs (20/14)
250 Meter Run, 25 Power Cleans (135/95)
250 Meter Run, 25 Pull Ups
250 Meter Run, 25 Power Cleans
250 Meter Run, 25 Wallballs

WOD 9/20/17

Strength – Split Jerk Practice
*We are focussing on technique today. Have a coach help you pick ONE thing to focus on, and do that WELL today. Go as heavy as you like without sacrificing form.

Conditioning
With a Partner, AMRAP 20
20 Thrusters (95/65)
20 Box Jumps (24/20)
20 Toes to Bar
20 Cal Row
20 Burpee over Partner

WOD 9/19/17

Strength – 6×2 Strict Press + 4 Push Press, Climbing

Conditioning
3×4 Min work, 4 Min Rest

4 Min
400 Meter Run
40 Double Unders
Max Power Snatches (75/55)

4 Min
400 Meter Run
40 Double Unders
Max Burpees

4 Min
400 Meter Run
40 Double Unders
Max Cal Row

WOD 9/14/17

Strength:
A) Bench Press 10-8-6-4-2
B) Bent Over Kb Row 4×8 Each Arm
C) Pull Up Negatives 4×4, 3 second descent (Adv: 5 sec)

Conditioning:
3 Rounds for Time
10 Kb Snatches (53/35)
15 Wall Balls
30 Double Unders
400m Run

WOD 9/11/17

Front Squats
3×10 @ 70% +
Your sets should be ACROSS today (same weight for all working sets) and HEAVIER than your sets last week!

Conditioning:
8 Min AMRAP
8 Shoulder to Overhead (115/75)
8 Pistols (Alternating, 4 each leg)
8 Bar Facing Burpees

WOD 9/7/17

Strength:
Work to a heavy 3 Rep Push Jerk

Conditioning:
3×3 Min AMRAP
*3 Min Rest between Each

9-6-3
Wall Balls (20/14)
Pull Ups, Then…

1) Max Effort DUs
2) Max Burpees
3) Max Cal Row

Auxiliary: 5×5 Back Squats, Climbing. Use Chains or bands if available

WOD 9/6/17

Strength:
1a) 3×100’ Yoke Carry
1b) 3×15 GHD Sit Ups

Conditioning:
50 Dumbbell Snatches (50/35)
40 Box Jumps
30 DB Goblet Squats
20 Dumbbell Shoulder to Overhead (10 each arm)
10 Handstand Push Ups

WOD 9/5/17

Strength:
Front Squat
3×10 @ 70%
*PLEASE trust the process! Use your front squat number from last week to determine percentages!

Conditioning
AMRAP 15
50 Double Unders
15 Hang Full Cleans (115/75)
10 Bar Facing Burpees

WOD 9/1/17

DON’T FORGET! Labor Day BBQ on SUNDAY!

Also, on MONDAY we will be observing Labor Day with a limited schedule; we will ONLY be open from 8am-10am, with team WODs kicking off at 8am and 9am. Anyone wishing to lift or do accessory work is welcome to use the CFM kids side 🙂

Strength:
Work to a near maximal 3 Rep Dead Lift

Conditioning
For Time:
21-15-9
Front Squat (95/65)
Push Press (95/65)
Lateral Burpees

*We rarely emphasize deadlifts, but we’re going to start a cycle of strength building with the deadlift for the next 8 weeks. It is important to realize that increased capacity in the deadlift is an indicator of a comprehensive fitness regimen, but we want to exercise proper discretion in choosing load. There are absolutely zero long-term benefits to pulling a heavy deadlift with less-than-perfect mechanics. A stable midline is the priority over load, speed, or reps.

WOD 8/31/17

Conditioning
Teams of 3:
400m Plate Carry (25/15, two plates per team)
100 Power Cleans (95/65)
400m Plate Carry
75 Power Snatch
400m Plate Carry
50 SDHP
400m Plate Carry
25 Overhead Squats
400m Plate Carry

*The plates teams carry on the run are the same that will be used on the bar. Teams must load and unload their bars before and after each movement.

WOD 8/30/17

LABOR DAY BBQ. This Sunday. 3pm-7pm. Bring a side and drink. We got the other stuff!

Sign up on the whiteboard at the gym!!

WOD

Strength:
EMOM 8
1 Power Snatch + 2 OHS

3 Min AMRAP, 4 times, with 3 Min rest between
20/16 Cal Row
12 Burpees
Max Effort Thrusters (95/65)

Auxiliary/Extra Work
3×10 of each movement
A) HSPU
B) Weighted Hip Extension
C) Strict Pull Ups

WOD 8/29/17

YO. Sign up of the Labor Day BBQ Party!! Sunday from 4pm-7pm. Swimming, spike ball, Can-jam, and other tomfoolery. You bring a side and a drink, we smoke the meats. It’ll be a DeJager’s house, so please let us know if you’ll be coming!

WOD

Strength:
Work to a Heavy Complex –
2 Hang Cleans + Jerk

For Time:
12-9-6
Kettlebell Swings (70/53)
Toes to Bar

Then,
800 Meter Run, then

6-9-12
Kettlebell Swings (70/53)
Toes to Bar