YO. Don’t forget Saturday is OPEN GYM from 8:30-10:30am. Make up a WOD you missed during the week or come do something with your friends!
Teams of 2
Conditioning
AMRAP 30:
12/9 Cal Row
1 Inside Lap
100’ Walking Lunge
*Partners complete full rounds,
the switch.
Strength:
Back Squat 3×10, Heavier than last week.
*add 10-20lbs to what you did last week. Yes, it’ll be harder.
Conditioning
10-8-6-4-2
Thrusters (115/75)
Pull-ups
*30 Double Unders after each round
HEAD’S UP!! TODAY from 4:15 to 6:30pm, we will have a couple massage therapists from Horisons who will be providing pre and post WOD massage, along with Dr. Jacob (chiro) who will be helping with some stretching, and RockTape application for injury prevention. They’ll also be giving out some gift certificates for massage! Please take advantage of their expertise and awesome care.
Strength:
15 min to Work to a heavy Hang Clean (full) & Jerk
Conditioning
3 Rounds:
400m Run
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees
*if it’s 140 degrees outside, a row can be subbed for the run.
HEAD’S UP!! This Wednesday from 4:15 to 6:30pm, we will have a couple massage therapists from Horisons who will be providing pre and post WOD massage, along with Dr. Jacob (chiro) who will be helping with some stretching, and RockTape application for injury prevention. They’ll also be giving out some gift certificates for massage! Please take advantage of their expertise and awesome care.
Conditioning 1:
3RFT:
300m Row
15 Box Jumps (20″ for everyone)
12 Dead Lifts (225/155)
Conditioning 2:
Alternating EMOMx12 (work for no more than :45 to ensure transition time)
Odd: 8 Double KB Lunge (in place)
Even: 5 Strict Pull Ups/2 Negatives
It’s HOT.
HEAD’S UP!! This Wednesday from 4:15 to 6:30pm, we will have a couple massage therapists from Horisons who will be providing pre and post WOD massage, along with Dr. Jacob (chiro) who will be helping with some stretching, and RockTape application for injury prevention. They’ll also be giving out some gift certificates for massage! Please take advantage of their expertise and awesome care.
WOD
Strength
8×1 Power Snatch + 3 OHS
Conditioning:
“Grace” – 30 C&J for Time (135/95)
Extra/Accessory:
Alternating EMOM 10
1) 2-4 Bar Muscle Ups/C2B Pull Ups
2) 6-8 Heavy KB Swings
Strength
Back Squat
3×10 @ 70%
*it’s VERY important to use the percentages today, as we start a month-long cycle based on your current 1RM!
Conditioning:
4 Rounds for Time
25 Ab Mat Sit Ups
100’ Walking Lunge
10 Ring Dip
Accessory Work:
3×10 Dumbbell Press
3×10 Single leg KB Deadlift
Conditioning 1:
4 Min AMRAP of
Row 30/25 Cal, then Max Rep Wall Balls
Conditioning 2:
4 Min AMRAP of
Run 400m, then Max Rep Double Unders
Conditioning 3:
4 Min AMRAP of
Row 30/25 Cal, then Max Rep Toes to Bar
Conditioning 4:
Run 400m, then Max Rep Wall Climbs/Handstand Walk for Distance
*rest 4 minutes between each conditioning portion.
SO MANY PRs YESTERDAY!! Great work, CFM. That was fun.
WOD
Team Chipper
In teams of 3, complete the following:
75 Full Cleans (135/95)
75 Push Jerks
75 Bar Facing Burpees
25 Power Snatches
25 OH Squats
25 Bar Facing Burpees
250 Double Unders
250m Run (together)
It’s been quite a while since we’ve done this one, and we RARELY spend a full hour on strength movements. But this one is a great test. Let’s lift safely and efficiently, and give it 100%!
“CrossFit Total”
No more than 3 attempts at a 1RM of these movements:
Back Squat
Strict Press
Dead Lift
*for those itching to do some conditioning after the hour, a 5k row is a nice sweat session 🙂
Strength:
EMOM 8
1 Power Clean + 1 Split Jerk, Climbing
*the goal here is to START heavy(ish) and finish at a near maximal C&J. Let’s go hard in the paint today!
Conditioning:
“Helen”
3 Rounds for time –
400m Run
21 Kb Swings (53/35)
12 Pull Ups
LET’S HAVE A GREAT WEEK!!
Happy Saturday, friends.
Come lift weights, work out, have fun.
Gym is open from 8:30-10:30am.
Remember, our Saturday schedule has changed. We have OPEN GYM from 8:30am-10:30am. Come make up a WOD you missed during the week, or join some friends for a partner/team WOD!
Strength
A) 4×3 wall climbs
B) 4×3 d-ball to shoulder
Conditioning
Row 1000m
50 Hand release push ups
50 Toes to bar
Run 800m
CFM Kids @ 9am!
Strength
Emom 10
2 Front squats @ 80% of 1rm
Conditioning
3 rounds for time
12 Hang cleans (155/105)
9 Push jerks
12 Lateral burpees (over bar)
Strength
4×10 weighted hip extensions
4x1min weighted plank
4×10 bent over row
Conditioning
12 minute AMRAP
50 Double unders
15 HSPU
5 Deadlifts (225/155)
*score is total reps
A note from Luis and Becca:
Thank you for all the wonderful gifts. We are lucky to have you as friends. Jordan can’t wait to meet you all!!
WOD:
Strength
15 Min to work to a heavy 3-rep thruster
Conditioning
Row 20 cal, then
20-15-10-5
Wallballs (20/14)
Pull Ups
…then row 20 cal
Strength
8×1 Power Snatch + Hang Full Snatch
Conditioning
Run 500m (twice around building)
25 Kb swings
50′ Goblet walking lunges
Run 250m
50′ Goblet waking lunge
25 kb swings
Run 500m
Strength
4×6 Bench Press
4×12 GHD Sit Ups
Conditioning-
Run 400m
Then 3 rounds of
10 Power Snatch (75/55)
10 Overhead Squats
then Run 400m
Strength –
EMOM 10
2 Back Squats @ 80-85%
Conditioning
Tabata KB Swings (8 rounds)
2 minute break
Tabata Sit Ups (8 rounds)
2 minute break
Tabata Wall Balls (8 rounds)
Strength –
10 Minutes to Warm up Clean and Jerk, then
10 minutes and 3 tries (max) at a 1RM C&J
Conditioning
21-15-9
Alternating Dumb bell Snatch
Burpee Box Jump Over (24/20)
Above, brother and sister pic! Greg and Michelle at CFM yesterday, just prior to “Murph”. Thanks to all who participated and paid tribute to our incredible men and women in the armed services – CFM appreciates you!
WOD
Strength-
3×4 Turkish Get Ups
3x125m Farmer Carry
Conditioning –
3 Rounds for Time
30 Cal Row
90 Double Unders