W.O.D.

  • Tuesday December 6th

    WOD

    Strength/BB
    EMOMx17 climbing
    Min 1-5 Tempo Snatch + 1 Sn Balance
    Min 6-10 1 Snatch P/S/S + 1 OHS
    Min 11-17 1 Snatch (Power Split Squat)

    Conditioning
    Open workout 13.4

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    135 pound Clean and jerk, 3 reps
    3 Toes-to-bar
    135 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    135 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    135 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    135 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    135 pound Clean and jerk, 18 reps
    18 Toes-to-bar...
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    WOMEN - includes Masters Women up to 54 years old
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    95 pound Clean and jerk, 3 reps
    3 Toes-to-bar
    95 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    95 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    95 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    95 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    95 pound Clean and jerk, 18 reps
    18 Toes-to-bar...
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    MASTERS MEN - includes Masters Men 55+
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    115 pound Clean and jerk, 3 reps
    3 Toes-to-bar
    115 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    115 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    115 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    115 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    115 pound Clean and jerk, 18 reps
    18 Toes-to-bar...
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    MASTERS WOMEN - includes Masters Women 55+
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    65 pound Clean and jerk, 3 reps
    3 Toes-to-bar
    65 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    65 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    65 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    65 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    65 pound Clean and jerk, 18 reps
    18 Toes-to-bar...
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    FX

    Snatch EMOM
    1-5  1 Hang Power Snatch +  1 Snatch Bal
    6-10 1 Hang Power Snatch from Launch + 1 OHS
    11-17 1 Snatch


    Conditioning
    Scale load as needed
    sit ups or knee raises

  • Monday December 5th

    WOD

    "Angie"

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

    RX-complete one movement before moving to the next
    Scale - partition as needed

    FX
    "Angie"
    75 Pull ups
    75 Push Ups
    75 Sit ups
    75 Squats


  • Sunday December 4th

    WOD

    Rest Day Closed

  • Saturday December 3rd

    WOD

    AMRAPx20 2 Person teams
    100 II Unders or 200m shuttle sprint
    20 Squat Cleans 95/65 115/85 135/95 155/105 Max reps at 185/125
    Every 20 reps the load increases

  • Friday December 2nd 2016

    WOD

    AMRAPx18
    15 GS Box Jumps 24/20
    10 Pull Ups
    5 Power Snatch 135/95

    FX
    AMRAPx18
    15 GS Box Jumps or Step Ups
    10 Pull Ups
    5 Power Snatch scale as needed

  • Thursday December 1st

    Strength/BB

    Back Squats

    3-3-3-3-3-3-3 @70%-75%

    Conditioning/Stamina
    10-9-8-7-6-5-4-3-2-1 UB reps of
    Hang Power Clean + S2OH 135/95

    *reps must be UB ex 10 HPC & 10 S2OH, drop bar rest as needed then 9&9, 8&8 etc

  • Wednesday November 30th

    WOD 

    Rest Day

    Open/Active Recovery
    North 11-1 and 530-7pm
    South 11-1 and 530-7pm

    CF Kids 5:30pm at North

  • Tuesday November 29th

    WOD

    Strength
    Deadlifts
    2-2-2-2-2-2-2-2-2-2
    work up to heavy as possible dbl

    Conditioning
    21-15-9 reps of
    Front Squats 155/105
    HSPU


    FX
    Deads
    2x10  moderate-heavy

    21-15-9 reps of
    Front Squats scale load
    Pike/DB Press/2abmat HSPU




  • Monday November 28th

    WOD
    For Time:

    50 II Unders

    12 Thrusters, 115/85

    12 Burpees

    50 II Unders

    12 Push Jerks, 115/85

    12 Burpees

    50 II Unders

    12 Hang Power Cleans 115/85

    12 Burpees

    50 II Unders

    12 Thrusters, 115# / 75#

    50 II Unders

    12 Push Jerks 115/85

    12 Burpees

    50 II Unders

    12 Hang Power Cleans, 115/85

    12 Burpees

    FX
    2 RFT of
    15 att + 20 singles
    12 Thrusters scale load
    12 Burpees
    15 att + 20 singles
    12 Push Jerk
    12 Burpees
    15 att + 20 singles
    12 Hang POwer Cleans
    12 Burpees

    Accessory
    3 sets MEUB MU B/R
    *If you don't have MU but close work attempts
    **If you don't have MU 3 sets MEUB ring rows into MEUB ring dips (use smallest band to achieve at least 10 reps per set

  • Sunday November 27th

    WOD

    2 Person Teams
    AMRAPx20
    15 KBS 1.5/1
    15 Power Cleans 135/95
    15 Cal Row
    15 Wallballs 20/14 @ 10
    15 MB Sit Ups

    Only 1 athlete working at a time.  

  • Saturday November 26th

    Rest Day 

    Closed

  • Friday November 25th

    Hope everyone had a wonderful Thanksgiving. Time to get back to work

    WOD
    20-18-16-14-12-10-8-6-4-2
    Pull Ups

    1-2-3-4-5-6-7-8-9-10
    Power Snatch
    RX1. 155/105  RX2. 135/95

    Hook Grip Hook Grip Hook Grip
    Post loads and time as score. 

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