• Monday Aug 21

    Strength Training

    Deadlifts

    5-4-3-2-1-1-1

    Conditioning
    AMRAP x 12
    25 double unders
    15 hang power snatch
    9 burpees

  • Sunday Aug 20 - Rest Day

    Rest Day - Enjoy the day!

  • Saturday August 19

    North WOD: will be a Memorial Park from 9-11


    South WOD: (class times are 9 and 10am)
    2 person team
    50 KBS
    40 C2B pull ups
    30 Power Snatch 115/85
    20 S2O 115/85
    10 pistols
    20 S2O 115/85
    30 power snatch 115/85
    40 C2B pull ups
    50 KBS

  • Friday Aug 18

    Just a reminder North will be closed Saturday for the L1 Oly Seminar. We will be at Memorial Park 9-11 or South hours will be normal.


    WOD

    Chipper Palooza

    AMRAPx25:00

    1 Round of Badger

    30 Squat Cleans 95/65

    30 Pull Ups 

    800m Run

                     Total Reps 61

    Rest 1:00

    then

    1 Round of 

    "Nasty Girls"

    50 Air Squats 

    7 Muscle Ups 

    10 Hang Power Cleans 135/95

                                            Total reps 128

    Rest 1:00

    Then

    1 Round of "Seven"

    7 HSPU

    7 Thrusters 135/95

    7 Knees of Elbow

    7 Deadlifts 135/95

    7 Burpees

    7 KBS 2/1.5

    7 Pull Ups

                             Total Reps 177 or 1 full round



    *Scale as needed

    ** If you complete inside of 25:00 continue into round 2


     

  • Thursday August 17th

    WOD

    BB/Strength
    Split Jerk
    1-1-1-1-1-1-1 Climbing

    Capacity 
    1:00 Max Reps of Over Head Squats BW/.75%


    Conditioning 
    5 RFT of
    12 Alternating DB Snatch 45/35
    12 Box Jump Up & Overs 24/20

    Time Cap 11:00


    FX

    Split Jerk
    7x1 focuse of technique vs load

    1:00 Max rep OH Lunge .75%/.50% or scale as needed


    5 RFT of
    12 Alternating DB scale as needed
    12 Box Jumps/Step Ups scale as needed

  • Thursday August 17th

    WOD

    BB/Strength
    Split Jerk
    1-1-1-1-1-1-1 Climbing

    Capacity 
    1:00 Max Reps of Over Head Squats BW/.75%


    Conditioning 
    5 RFT of
    12 Alternating DB Snatch 45/35
    12 Box Jump Up & Overs 24/20

    Time Cap 11:00


    FX

    Split Jerk
    7x1 focuse of technique vs load

    1:00 Max rep OH Lunge .75%/.50% or scale as needed


    5 RFT of
    12 Alternating DB scale as needed
    12 Box Jumps/Step Ups scale as needed

  • Wednesday Aug 16th

    Great cycle. Enjoy your rest day. Maybe some light recovery, rowing, running, mobility etc. Nothing crazy. Rest days are very important and reduce the risk of over training.

    WOD

    Rest Day 

    Open/Active Recovery

    North - 11-1 and 5:30-7pm

    South - 11-1 and 5:00-6:30pm

  • Tuesday Aug 15th

    WOD

    BB/Strength
    Pause Front Squats climbing
    2-2-2
    Back Squats
    10-5-10-5

    AMRAPx7
    30 II's
    20 Wallballs
    10 TTB

  • Friday August 11

    WOD
    BB/Gymnastic 
    3:00 to complete 
    2 Rounds of
    10 Deadlifts 225/155
    10 HSPU

    3:00 to complete
    2 Rounds of
    10 Deadlifts 225/155
    12 HSPU

    3:00 to complete
    2 Rounds of
    10 Deadlifts 225/155
    14 HSPU

    Continue to increase HSPU reps by 2 every 3:00. Go Until you cannot complete the rx'd reps within that 3:00. You do not have to wait until the 3:00 is up to start the next round as long as that number of reps is completed within the allotted time. Example rnd 3 or 10 DL and 14 HSPU must be completed before the 9:00 mark.  


    Benchmark
    "Annie"
    50-40-30-20-10 reps of
    II's
    sit ups
    Time cap 12:00



    FX
    Same format scaling load as needed. HSPU w 2 abmat, Pike Push Ups, or DB Press

    "Annie"
    45-35-25-15-5 reps of
    II's or 2:1 singles


    Time Cap 12:00


  • Thursday August 10th

    WOD
    BB/Strength
    Bench Press

    3-3-3-3-3 across 80-85% +/-

    Conditioning
    CF Games 2017

    8 RFT of
    2 Bar MU  **MU sub 6 C2B Pull Ups
    2 Cleans ascending weight

    1. 155/105  175/115  185/125  205/130  215/135  225/140  235/150  245/155
    2. 115/85  135/95  155/105  175/115  185/125  205/130  215/135  225/145
    3. 
    95/65  115/85  135/95  155/105  175/115  185/125  205/130 215/135

    Time Cap 16:00

    Every round begins with 2 MU (or 6 C2B Pull Ups). Athlete will be resposible for changing their own weights. We are not games athletes so loads, movements,and reps have been adjusted.  Choose either loads 1, 2 or 3. Score time completed, adjustments made, and/or lowest and highest loads.


    Example
    Lee
    13:01 RX 1     or

    Lee
    14:59 C2B 2 or

    Lee
    13:55 pull Ups
    135-235

    FX
    Bench
    3-3-3-3-3 across


    8 RFT
    6 Pull Ups
    2 Power Cleans climbing as you go

  • Wednesday August 9th

    WOD

    5 RFT of 

    Row 200m
    10 Thrusters 95/65
    5 Pull Ups
    Run 200m
    15 OHS 95/65

    Time Cap 30:00

    FX
    3-5 RFT of
    Row 200
    10 Thrusters or Wallballs
    5 Pull Ups
    Run 200m
    10 OHS(L)

    Time Cap 30:00

  • Tuesday Aug 8 - Rest Day

    Rest Day / Active Recovery

    North open gym hours: 11-1, then 5:30 to 7pm
    South open gym hours: 11-1, then 5 to 6:30

RSS Feed