W.O.D.

  • Friday September 4

    Rest Day. Closed.

     


  • Thursday Sept 3rd


    WOD
    Strength/BB
    Back Squats  Climbing 
    with a 12:00 running clock complete
    Min 1 - 10 reps UB 
    Min 2-4 rest
    Min 5 - 10 reps UB
    Min 6-8 rest
    Min 9 - 10 reps UB
    During this portion, you and 2 other athletes will share a rack and rotate thru each completing 3 sets of 10. While 1 athlete lifts the other 2 will be resting

    Conditioning
    EMOMx20
    Odd- *20 Dubs (skill work if you don't have II's no more than *:30 of work)
    Even- Max rep Jumping Air Squats
    Score is lowest # of reps completed in 1 min. (example min 16 you only got 10 but all other rounds were more than 10, 10 is your score)

      

  • Wednesday Sept 2nd


    Athlete Jason Sturm



    WOD
    Strength/BB
    Jerk *whichever isyour strongest power or split
    1-1-1-1-1

    Conditioning 
    5 RFT of
    5 S2OH 95/65  85/55  75/45
    10 Thrusters 
    *everytime you drop bar complete 5 lateral buyrpees


  • Tuesday Sept 1st


    WOD
    6 RFT of
    12 Goblet Squats 2/1.5
    9 Core (TTB,GHD,Hip XT,MB SU etc)
    6 Alt DB Snatch (Choose load go heavy)
    3 MU
    Run 200m



  • Monday Aug 31

    Rest Day

    Open Gym 11-1, 5:30 - 7:00

    CF Kids at 5:30pm

    Final Judges meeting from 6:00 - 8:00 at NWA.


  • Sunday Aug 30

    WOD
    2 Person Teams

    3 Hang Power Cleans  24 C2B Pull Ups
    6 Hang Power Cleans  21 C2B Pull Ups
    9 Hang Power Cleans  18 C2B Pull Ups
    12 Hang Power Cleans 15 C2B Pull Ups
    15 Hang Power Cleans  12 C2B Pull Ups
    18 Hang Power Cleans  9 C2B Pull Ups
    21 Hang Power Cleans 6  C2B Pull Ups
    24 Hang Power Cleans 3 C2B Pull Ups
    *Row 1000m at some point 

    RX1 155/105  RX2 135/95 RX3 115/85


  • Saturday Aug 29th

    U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

    WOD

    "Pike"

    5 rounds for time of:
    20 Thrusters75/55
    10 strict ring dips
    20 push-ups
    10 strict handstand push-ups
    50-meter bear crawl

     

     


  • Friday Aug 28th

    Strength/BB
    EMOMx12 
    Snatch
    Odd- Lift (Not TnG)
    Even- Rest
    min 1 - 3 reps at 70%
    min 2 rest 
    min 3 - 3 reps at 75%
    min 4 rest
    min 5 - 2 reps @ 80%
    min 6 rest
    min 7 2 reps @ 80%
    min 9 rest
    min 10 1 rep @ 95%
    min 11 rest 
    min 12 1 rep @ 95%

    Conditioning 
    21-15-9-6-3 reps of
    Power Snatch 75/55
    30 II's between ea 


  • Friday Aug 28th

    Strength/BB
    EMOMx12 
    Odd- Lift (Not TnG)
    Even- Rest
    min 1 - 3 reps at 70%
    min 2 rest 
    min 3 - 3 reps at 75%
    min 4 rest
    min 5 - 2 reps @ 80%
    min 6 rest
    min 7 2 reps @ 80%
    min 9 rest
    min 10 1 rep @ 95%
    min 11 rest 
    min 12 1 rep @ 95%

    Conditioning 
    21-15-9-6-3 reps of
    Power Snatch 75/55
    30 II's between ea 


  • Thursday Aug 27th


    Rest Day 
    Open GYM 11-1
    Open Gym 5:00-7


  • Wednesday Aug 201t




    WOD
    "Naughty Nancy"
    5 Power Snatch 95/65
    15 OHS
    25 II's 
    400m Run

     

  • Tuesday Aug 24


    WOD
    BB/Strength 
    Back Squats
    3-2-1-1-1

    then

    Conditioing 
    3 RFT of
    10 HSPU
    10 FS 135/95
    10 GS Box Jumps




     

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