WOD: 8/23/18

Olympic
EMOM 12:

Even: 2 Hang Power Snatch
Odd: Weighted Plank x 30 seconds

Conditioning
Alternating Emom for 12 minutes:

a) 250m run
b) 10-15 Toes 2 Bar
c) Dumbell Shoulder to OH x 8 each side

then, at 14:00

40 dumbbell snatches for time

Auxiliary
a) 10-8-6-4-2 Bench Press, Climbing
b) Banded medial/lateral hip abductions x 10 each leg

WOD: 8/22/18

EMOM 16:

a) 30 Seconds Russian Twists, 30 seconds rest
b) 30 Seconds Strict Pull Ups, 30 seconds rest
c) 30 Seconds Wall Ball Sit-ups , 30 seconds rest
d) 30 Seconds Strict HSPU, 30 seconds rest

*perform perfect push ups if you did HSPU yesterday.

Conditioning
5 x 2 Minute AMRAPs w/ 2 minute rest between:
1) 5 Hang Power Clean, 5 Bar Facing Burpees
2) 5 Push Jerk, 5 Bar Facing Burpees
3) 5 Deadlift, 5 Bar Facing Burpees
4) 5 Front Squat, 5 Bar Facing Burpees
5) 5 Power Cleans, 5 Bar Facing Burpees
*Start each round where you stopped on the previous round, as if each barbell movement is equivalent.

*post total rounds.

WOD: 8/21/18

Strength/Skill/Stability

Back Squat: 5 sets of 3 reps with a 3-second pause @ rock bottom. Start @ 70%+ and build each set. Perform a set every 2 minutes.

Conditioning
For time:
Run 800m
30 Perfect Pushups [Advanced: Strict HSPU]
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Perfect Pushups [Advanced: Strict HSPU]
Run 800m
*Compare to 10/15/14

Auxiliary

3 rounds:
A) Paused clean pulls x 3 reps – 2 second pause @2″ above floor
B) weighted dips x 8 reps – only use rings if you are adding 50+ lbs.

then, 2 sets of dumbbell chest flys x 10 reps

WOD: 8/16/18

Strength/Skill/Stability
EMOM 16:
a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Strict Pull Ups, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d) 30 Seconds Strict HSPU, 30 seconds rest

Conditioning:
For Time:
50 Double Unders
40 Wall Balls
30 Box Jumps (24/20)
20 Power Cleans (155/105)
10 Burpee Pull Ups [Advanced: burpee muscle ups]
*Compare to 12/15/16

WOD: 8/15/18

TEST
“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats (95/65)
*16 minute soft cap;  Compare to 7/20/15Remember, we can modify or substitute movements for athletes with injury or mobility problems.

Strength/Skill/Stability
3 Rounds:
a) Weighted Dips x 8 Reps
b) Ring Roll-Outs x 8 Reps
c) Banded Lateral Walk x 30′ each direction

*For dips: Only use rings if you are adding significant load.  Use stationary dip handles if you add little or zero load, or if you are doing negatives.  If you cannot do negatives, do dumbbell bench press.  Never use bands for dips; there are much more effective ways to scale.

Auxiliary
3 Rounds:
A) Revers Roll Outs (feet on rower seat) x 10 Reps
B) Russian Twists – slow x 30 Seconds
C) Dumbbell Chest Fly x 8 Reps

WOD: 8/14/18

Strength/Skill/Stability
Back Squat
1×6 @ 75%
1×5 @ 80%
2×4 @ 85%
1×3 @ 90%

Conditioning
5 x 2-Minute AMPRAP w 2-minute rest between:
Buy in w/Row for Calories, then ME Burpees (Target 6″ above reach)
Round 1: 24/20 Calorie Buy In
Round 2: 20/16 Calories
Round 3: 16/12 Calories
Round 4: 12/10 Calories
Round 5: 8/7 Calories
*Your score is your total number of Burpees

Auxiliary
3 Rounds:
A) Double Handle Bent Row x 10 Reps
B) Hollow Rock x 20-30 Seconds

WOD: 8/9/18

Olympic
EMOM 10:
1 Hang Squat Clean
Then, 2-3 Minutes Rest, and 1 attempt at a max for the day.

Conditioning:
For Time
10 Strict Handstand Push Ups
30 Dead Lifts (135/95)
10 Strict Handstand Push Ups
30 Wall Balls (20/14)
10 Strict Handstand Push Ups
30 Dumbbell Snatch (50/35)
10 Strict Handstand Push Ups
30 Calorie Row or Bike

WOD: 8/8/18

Strength/Skill/Stability
4-5 Rounds (30 Minutes):
a) Suitcase Deadlifts x 5 each side
b) Dumbbell Bench Press x 5-8 Reps
c) Standing Upper Body Sled Drag x 60 Feet

Conditioning
3 Rounds:
20 Sit Ups
15 Hang Power Cleans (135/85)
10 Push Jerk (135/85)
5 Burpee Over Bar
*7 minute soft cap (“Soft Cap” means the following: You will finish whichever round you are on at the 7:00 point.  Don’t stop at 7:00; your score is the time you complete that round.  If you are on your first round, finish 1 round. If you are on your second round, finish it.  If you are on your third round before 7:00, you have the privilege of completing the whole workout.  Note: If you get cut off at 1 or 2 rounds, don’t blame the soft cap; blame your fitness.)

WOD: 8/7/18

TEST
“Fran”
21-15-9:
Thrusters (95/65)
Pull Ups

Strength/Skill/Stability
Back Squat
3 Sets of 10 Reps
*First set at 70%+, climbing

Auxiliary
10-8-6-4-2:
Dips (weighted if possible; do negatives if you do not have strict dips – no bands; use stationary handles instead of rings to increase load)
*150m Ski Erg after each set

WOD: 8/6/18

Strength/Skill/Stability
Alternating EMOM x 14 Minutes:
a) 3 Overhead Squats
b) 40 Double Unders

Conditioning:
3 minutes per round, with 3 minutes rest between rounds
Round 1:
-Row 30/24 Calories, then
-Max Effort Wall Balls
Round 2:
-Row 30/24 Calories, then
-Max Effort Burpees (6″ Target)
Round 3:
-Row 30/24 Calories, then
-Max Distance Walking Lunges w/ Plate OH

WOD: 8/3/18

Olympic
Alternating EMOM x 14:
a) 2 Power Snatch
b) 5-15 Strict V-Ups

CONDITIONING:
500m Row, then
4 Rounds of
10 Pull Ups (advanced: Strict)
10 Dead Lifts (225/155)
10 Push Ups
Then, 25 Bar Facing Burpees

*For clarity, you will row once at the beginning of the workout, and do one set of burpees at the end of the workout

Auxiliary
4 Rounds:
45 Sec ME Sit Ups, 15 Seconds Rest
45 Sec ME Ski Erg, 15 Seconds Rest
45 Sec ME Bike, 75 Seconds Rest

WOD: 8/2/18

Strength/Skill/Stability
EMOM 8
4 Thrusters (95/65) *advanced athletes may go heavier
**our focus for this session is SPEED THROUGH THE MIDDLE! We want to practice powerful and efficient thrusters, just in case Fran happens to come up next week!

Conditioning
12 Minutes to Climb the Ladder:
150m Run
1 Hang Power Clean (135/95)
1 Strict Handstand Push Up
*Add 1 Hang Power Clean and 1 HSPU each Round

Midline
Alternating Tabata for 6 rounds (12 total intervals):
See-the-lights
Superman hold

WOD 8/1/18

Heads up! Our CFM kids program is transitioning out of our summer schedule into school mode! This means, starting Thursday (and Monday and Thursday from now on:

Bigs – 4:30pm

Littles – 5:30pm

 

WOD 8/1/18
TEST
Two attempts at each:
1. Max Effort Unbroken Toes to Bar
2. Max Effort Unbroken Double Unders
3. 1 Min Max Effort Cal Row

Then ONE attempt at MAX EFFORT wallballs.
* Work in any order that you prefer, but Wallballs must be completed last.

*Compare to 10/19/17

Auxiliary
6-5-4-3-2-1:
Muscle Ups
*150m Run after each set

WOD: 7/31/18

Strength/Skill/Stability
Back Squat
2×6 @ 75%
4×6 @80%
*2 Minutes (or less) rest between sets

Conditioning
For Time:
30 cal row
30 push press (115/85)
30 burpee-over-bar
*Compare to 9/27/16

Note: If you missed the “Fran Practice” workout, you should do that instead.  Fran is coming up next week!