WOD: 12/10/19

Skill/Stability/Strength
Bench Press – close grip: 7 sets to work to a heavy 4
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known
– Beginners: Only add weight if form permits.
.
Conditioning
For time:
30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
Rx+: Start with 40

20:00 Time Cap

Extra Credit
1) Ring Rows: 4 x 15
2) Rx+ :Extra Training: Ring Muscle-up Work – Accumulate 20-30 Total reps or work on Muscle Up Drills for 5 minutes

WOD: 12/9/19

Skill/Stability/Strength
Box Squat – Wide Stance/Parallel Box (13-15”): Build to a heavy set of 5 in 7 sets.
– Sit Back on the box slightly – no touch n go
– Lumbar tight – vertical shin if possible
– Control Eccentric/Explode through concentric range of motion
– You’ll see this next week for a 3RM
– Shoot for 80% of Box Squat 1RM if known

Conditioning
”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)

11:00 Cap
*We will run two heats and have athletes judge each other like an Open WOD.

Extra Credit
1)Rx+ Extra Training after Box Squats
EMOM 8: 2 Touch n Go Power Cleans.
*Goal exceed last weeks weight
2) Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

WOD: 12/7/19

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning
AMRAP 20 with a partner – ascending reps:
3 Deadlifts (225, 155)
3 Burpee Pull-ups
150 Meter Run
6 Deadlifts (225, 155)
6 Burpee Pull-ups
150 Meter Run
9 Deadlifts (225, 155)
9 Burpee Pull-ups
150 Meter Run
And so…
*One person works – split as desired.

Extra Aerobic Training
AMRAP 20:
500 Meter Row
400 Meter Run
2:00 Bike
@a conversational pace

Extra Credit
1a) Barbell Curls 21s: 3 x 21
1b) Push-ups: 3 x 21.

WOD: 12/6/19

Skill/Stability/Strength
Chin-up + Negative: 2/5 x 4 (5s).
– 2 warm-up sets + 5 work sets
– 5 Second LOWERING
– Scaling – Partner Assisted Pull-ups + Negative
– Rx+: Perform 6 work sets

Conditioning
5 Rounds:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)
Rx+:(heavier bar & KB)
12:00 Time Cap

Extra Credit
1)  Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
2) AMRAP 10:
50 Ft. Sledpull Rows
15 banded pushdowns
15 1-Arm DB Rows each arm

WOD: 12/5/19

Skill/Stability/Strength
Snatch: Heavy Single in 12 sets.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
– Intermediate moderate set of 1
– Beginner – technique work for 10-12 sets

Conditioning
”Open Style”
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders

[Rx+ Metcon #2 – Rest 10:00 after ”Open Style”
AMRAP 7:
21 Power Cleans (95, 65)
15 Front Squats (95, 65)
9 Bar Muscle-ups]

Extra Credit
Banded Glute Bridge: 3 x 10
– squeeze glutes for a 1 count at top of each rep

WOD: 12/3/19

Skill/Stability/Strength
1) Bench Press – medium grip: Build to a heavy 6 in 6 sets.

– shoulder-width grip
– Shoot for 80% of 1RM if Known
– Beginners: Only add weight if form permits
.

2) Chest Supported DB Rows: 5 x 10

Conditioning
EMOM 16:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)
Rx+:(C2B Pull-ups) (30, 20 med ball) (Ski Erg if possible)

Extra Credit
Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.
– Slight incline bench if possible.

WOD: 11/29/19

Today we are on a limited schedule – 9am-11am. Come in, do some strength work, do the WOD. Clock will be running 🙂

1) Snatch: Heavy Single (1 rep) in 10 sets.
– any style

2) 1 1/4 Back Squat: Heavy Triple (3 reps) in 5 sets
– use chains or bands if possible

3) Sumo Stance RDLs w. bands pulling forward: 2/3 x 8
– 2 warm-up sets then 3 work sets.

4) DB Walking Lunges: 1/4 x 20
– 1 warm-up set with BW then 4 work sets of 20 total reps.

5) EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 200 Meter Run

WOD: 11/27/19

THANKSGIVING WOD:

A 10-Course Meal, CFM Style…
30 minute AMRAP:
10 Pull-ups
10 (Abmat) Sit-ups
10 (Hand Release) Push-ups
10 Box Jumps (24″/20″) (step down)
10 Air Squats
10 KB Swings (53/35)
10 Hip Extensions
10 Double-Unders
10 Burpees
250M Run
Happy Thanksgiving, EVERYONE!!
*Just a reminder we are CLOSED all day Thursday and on a limited schedule Friday, 8am-11am

WOD: 11/26/19

Skill/Stability/Strength
1a) Half-Kneeling Landmine Press: 2/4 x 8 each
– 2 warm-up sets + 4 challenging work sets.
1b) Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.
– Rx+:(Band Resisted Pull-ups)
– 2 warm-up sets + 4 challenging work sets.

2) Warm-up for Metcon x 2 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press

Conditioning
Every 4:00 x 4 sets:
15 Hang Power Cleans (95, 65)
15 Front Squats (95, 65)
15 Push Presses (95, 65)

Extra Credit
1) Close Grip Bench Press w. chains: 3/5 x 5 @70% straight weight. Rest 90s.
– These are NOT speed sets – TUT sets

2) Rusin Triset x 2-3 rounds.

WOD: 11/25/19

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

Skill/Stability/Strength
1) Rack Deadlift: 3/5 x 1
– Sumo Stance just below knee; Use blocks if no racks available
– 3 Warm-up sets then 5 challenging work sets.

2) Glute Hip Thrust or Glute Bridge: 3/5 x 5.
– 3 Warm-up sets then 5 challenging work sets.

Conditioning
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap

Extra Credit
Banded Pull-throughs: 4 x 25. Rest 60s.
– ultra wide sumo stance

WOD: 11/23/19

Olympic
Work to a heavy Snatch or Clean & Jerk from blocks

Conditioning 
4 Rounds with a partner:
60s Max SDHP (75, 55)
60s Max Wall balls (20, 14)
60s Max Abmat Sit-ups
60s Max Power Snatch (75, 55)
60s Max Double Unders
60s Rest
*One athlete completes a FULL 60 seconds while their partner rests then moving to the next 60s station.
After the 60s rest partners will switch order so BOTH athletes go through each movement an even
amount of times. Score = total reps per team.

WOD: 11/22/19

Skill/Stability/Strength
1) Push Press: Work to a 1RM in 10 sets
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits

2) Rollback Triceps Extensions: 2/4 x 15.

Conditioning
AMRAP 15 of Kettlebell Complex:
20 KB Swings (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds

WOD: 11/21/19

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

3) Forward + Reverse Lunges: 1/3 x 16 each (forward + backward = 2 reps).

4) Weighted Plank: Max Load x 30s. Build over the course of 6 sets.

WOD: 11/20/19

Skill/Stability/Strength
Gymnastics Skill – Week #2
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

Conditioning
For time:
1 Mile Run
Then,
5 Rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

20:00 Time Cap

Extra Credit
1a) Glute March on a Bench: 3 x 20 (total)
1b) KB Curls: 3 x 20

WOD: 11/19/19

Skill/Stability/Strength
1a) Half-Kneeling Landmine Press: 2/4 x 8 each arm
– 2 warm-up sets + 4 challenging work sets.
1b) Strict Pull-ups: 2/4 x 6
– Rx+ – Band Resisted Pull-ups
– 2 warm-up sets + 4 challenging work sets.

Conditioning
AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 Toes-2-Bar
21 Overhead Squats (95, 65)
Rest 60s after each completed round.

Extra Credit
1) Speed Bench Press + challenge set: 3/6 x 3 @60%
– medium grip for all sets

2) Rusin Triset x 2-3 rounds

WOD: 11/18/19

Skill/Stability/Strength
1) Front Squat: 1RM in 10 Sets
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits.

2) Warm-up for Metcon performing:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerk
*Build in weight

Conditioning 
”DT”
5 Rounds:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Push Jerk (155, 105)

*12 Minute SOFT Cap

Extra Credit 
Banded Glute Bridges: 4 x 10.