W.O.D.

  • Thursday May 27th



    CFK

    WOD
    AMRAPx17
    50 II Unders 
    40 Push Press 75/55
    30 Box Jump Up n Overs 24/20
    20 Pistols
    10 Ring Dips 

    FX
    AMRAPx12-17
    10 Attempts 1;1 singles
    40 Push Press 65/45  45/35
    30 Box Jumps or Step Ups
    20 Air Squats 
    10 Box Dips, or GS Push Ups 


  • We

    WOD


    The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

    1. Barbell Conditioning
    With a running clock…
    A. Every :40 complete 1 C&J @70
    Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

    B. At the 12:00
    Every :40 complete 1 Power Snatch @ 70%
    Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

    C. For time complete 75 Deadlifts *Everytime you rest complete 4 TTB
    BRX 155/105
    RX 135/95
    Fitness Modify as needed

    WOD compliments of CF New England

  • Tuesday May

    WOD

    "Karen"
    150 Wall balls 20/14
    OR
    Regional Event 3&4
    For time:
    104 wallballs  
    52 pull-ups
    F  14-lb. ball to 10-ft. target

    M  20-lb. ball to 10-ft. target

    Time cap: 6:00, Event 4 begins at 7:00

    4 rounds for time:
    28 one-legged squats, alternating
    15 power cleans

    M  115 lb.    F  80 lb.

    Time cap: 10 minutes (7:00-17:00 on the clock)

    Fitness
    A.Karen 
    75-100 Wallballs

    B, Regional Event 3
    50 WallBalls
    35 Pull ups or Ring Rows
    6:00 Cap
    Rest 1:00

    4 RFT of  7:00 cap
    28 Air Squats 
    15 -Power Cleans Choose working load                                                                    



  • Monday May 23

    A big thank you to those men and women that put on the uniform everyday. As police week comes to an end be sure and thank those that serve.


    WOD
    Strength
    Bench Press
    5-5-5-5-5 climbing

    Then
    Conditioning 

    "Air Force"

    For Time—(95/65)

    20 Thrusters

    20 Sumo Deadlift High Pulls

    20 Push Jerks

    20 OHS

    20 Front Squats

    4 Burpees at the beginning of each minute

    WOD starts with Burpees


     


  • Sunday May 22



    Rest Day 
    Closed

    Go for a family bike ride, go to church, or just have a family coook out out. Enjoy your day off.


  • Saturday May21st


    U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


    Bring a friend today to th 9:00 am class (10 and 11 are too full)

    "Bradshaw"

     

  • Friday May 20

    WOD
    Strength/BB
    EMOMx15 Clean & Jerk
    Min 1-5 1 Power Clean+ 1 Front Squat+1 Jerk Climbing
    MIn 6-10 1 Power Clean + 1 Squat Clean + 1 Jerk Climbing 
    Min 11-15 1 Clean & Jerk *Any style heavy as possible Climbing

    then

    Conditioning 
    AMRAPx12 
    1 Round of Cindy (5 Pull Ups 10 Push Ups 15 Air Squats
    1 Clean & Jerk (any style) roughly 75-80% of heaviest of above 


  • Thursday May 19th

    WOD
    Strength/BB
    Back Squats
    3-3-3-
    Shoulder Pres
    2-2-2
    Push Prss
    1-1-1

    then

    21-15-9 reps of
    OHS 95/65
    Burpees


  • Wednesday May 18th




    WOD
    Rest Day 

    Active Recovery/Open 

    North 11-1 & 530-7pm
    South 11-1 & 5-630pm


  • Wednesday May 17th

    WOD

    50 Lunges
    25 GS Box Jumps 24/20
    50 Wallballs 20/14
    25 KB Snatches 1.5/1 Pood  *alternating sets of 5 per arm (5R/5L/5R/5Letc)
    50 K2E
    25 Hang Power Cleans 135/95
    50 II Unders
    25 HSPU
    *Row 500m/Run 400m

    Fitness

    35 Lunges
    20 Step Ups
    35 Wallballs
    20 DB Snatches
    35 Sit Ups
    20 Hang Power Cleans 
    35 II Unders *10 Att 1-1 single after
    20 GS Push Ups or Pike PU or DB Press
    *Row 400/Run300m

     *Run/Row at any point during chipper 

     


  • Monday May 16th

    WOD
    Strength/BB
    OHS
    3-3-2-2-1-1-1

    Conditioning 
    3 RFT of
    10 C2B Pull Ups
    10 Front Squats
    20 II Unders

    BRX 175/125
    RX 155/95
    Fitness 135/95 and regular PU


  • Sunday May 15th

    Such a great turnout for our Crawfish Boil. Tons of food, a little beer mile, baggo tourney, and handed out some awards. Thanks to everyone that came out. 


    WOD
    2 Person Teams 
    21-15-9 reps of 
    Tandem Deadlifts **unevenly loaded
    Synchronized Bar Facing Burpees
    400m Team Run 
    21-15-9 reps of
    Power Clean *While athlete 1 is doing the PC athlete 2 must hang from PU bar 
    TTB

    RX DL 315/225 Clean 135/95 *3 45# plates on m side and 2 45# plates on f side
    Fitness Modify as needed. 


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