Tuesday: 171010

"Hope"

WOD

“Hope”

Min #1: Max Burpees

Min #2: Max Power Snatch

Min #3: Max Box Jumps

Min #4: Max Thrusters

Min #5: Max C2B Pull Ups

Min #6: Rest

*Repeat for 3 total Rounds (same as “Fight Gone Bad”)

*Score = Total Reps

*Comp/Rx: 75/55 & 24″/20″ 

*Scaled: 55/35 & Step Ups & Jumping C2B

Monday: 171009

Strength

Every 2:00 Complete a set of Back Squats

Rx: 6-4-2-2-4-6

Scaled: 6 x 3

*Rx will increase weights with each set, Scaled may increase or stay across

WOD

AMRAP 12

20 x Wall Balls

20 x Burpees

 20 x Double Unders

*Comp/Rx: 20/14 to 10’/9′

*Scaled: 14/10 to 9′ & 50 x Single Unders

Saturday: 171007

WOD

In Teams of 2: AMRAP 20

12/9 Cal Row

15 x KB Swings

10 x Push Ups

*Partner 1 completes 1 x Full Round.  After completion of the Push Ups Partner 2 completes 1 full round. Continue until the time runs out. 

**Score = Total Rounds

Friday: 171006

Looks to be getting serious around here with those skwaaaats!

Strength

OTM x 10

Even: 3 x Front Squats @75% of 1RM C&J

Odd: 3-5 x Strict Pull Ups

WOD

3RFT

Run 400m

8 x SH2OH

16 x Deadlifts

*Comp: 135/95

*Rx: 115/75

*Scaled: 75/45

Weightlifting Wednesday: Week 1 of 8

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Weightlifting Wednesday

Week 1 of 8

Welcome to our first week of  our 8-week OLY Cycle.  Each week we will tackle some of the common weak areas we have with all three Olympic lifts – Snatch, Clean, and Jerk. The breakdown for the 8 weeks will look like this: 

Weeks 1 – 4: Technique and Low to Moderate % focus while using Complex work. 

Weeks 5 – 8: More Strength work & High % focus with an 1RM retest in Week 8.

Snatch Work (12min)

Every 1:30 Complete 1 set of the Complex: 

*3-Position Pause Snatch Pull

Squat Snatch

OHS

*Sets 1 & 2 @50% of 1RM Snatch

*Sets 3 & 4 @55%

*Sets 5 & 6 @60%

*Sets 7 & 8 @65%

Jerk Work (7:30min)

*From the Rack*

Every 1:30 Complete 2 reps of Pausing Jerks

*Set#1: 2 @50% of 1RM Clean & Jerk

*Set#2: 2 @54%

*Set#3: 2 @58%

*Set#4: 2 @62%

*Set#5: 2 @66%

Conditioning

AMRAP 5

2 x Cleans @60% + 2 x Burpees

4 x Cleans + 4 x Burpees

6 x Cleans + 6 x Burpees

*Keep adding 2 reps to each movement until time expires

*Score = Total Reps

Tuesday: 171003

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WOD

**RETEST WOD from 170815**

AMRAP 4

Row 500m

In remaining time Max HSPU

*REST 4:00*

AMRAP 4

Row 500m

In remaining time Max Toes to Bar

*REST 4:00*

AMRAP 4

Row 500m

In remaining time Max Double Unders

**Scaled: retest movement you did on 170815**

Monday: 171002

IMG_20170705_054733

Strength

Back Squats (12min)

3 x 10

*rest 2:00 between sets*

WOD

3RFT

8 x Front Squats

Run 400m

10 x C2B Pull Ups

*Comp: 155/105

*Rx: 135/95

*Scaled: 75/45 + Jumping Pull Ups (more options on whiteboard)

Saturday: 170930

Happy Bday to Coach Sue yesterday!

Happy 50th Bday to Coach Sue!!!

WOD

“CF Team Series WOD #5” AMRAP 10

3 x Synchronized Burpee Box Jump Overs

3 x Synchronized Deadlifts

6 x Sync Burpee Box Jump Overs

6 x Sync Deadlifts

Keep adding 3 reps to the movements until time expires

*Rx: 24″/20″ & 225/155

*Scaled: 20″ w/ Step Ups allowed & 155/105

**OPTIONAL 2nd WOD**

“CF Team Series WOD #6” For Time (Cap 30:00)

21 x Sync DB Snatches

21 x Sync Bar Muscle Ups

15 x Sync DB Snatches

15 x Sync Bar Muscle Ups

9 x Sync DB Snatches

9 x Sync Bar Muscle Ups

*Rx: 50/35

*Scaled: 35/25 & Kipping Pull Ups (*Other scaling options available)

Friday: 170929

4 years ago, before...so much

WOD

AMRAP 5

Row 35/25 Cal

In Remaining Time Complete an AMRAP of

10 x Push Press

10 x Bar Over Burpees

*REST 5:00*

AMRAP 5

Row 35/25 Cal

In Remaining Time Complete an AMRAP of

12 x Hang Power Snatch

12 x AbMat Sit Ups

*REST 5:00*

AMRAP 5

Row 35/25 Cal

In Remaining Time Complete an AMRAP of

15 x Hang Power Clean

30 x Double Unders

*Comp/Rx: 95/65 all BB moves

*Scaled: 65/45 & 60 x Singles

Monday: 170925

IMG_1384663448575197

WOD

“Ring the Bells” For Time

27 x American KB Swings

27 x Burpees

Run 400m

21 x American KB Swings

21 x Burpees

Run 400m

15 x American KB Swings

15 x Burpees

Run 400m

9 x American KB Swings

9 x Burpees

Run 400m

*Comp: 70/53

*Rx: 53/35

*Scaled: 35/26; You may modify the run to 200m if needed