W.O.D.

  • Saturday May 30th



    WOD

    2 Person Teams
    "Deck of Cards"
    AMRAPx20
    Hearts - Front Squats 115/85
    Clubs - S2OH 115/85
    Diamonds - GS Box Jumps 24/20
    Spades - GS Push Ups *Feet on 45# Plate 
    Joker - 5 Rope Climbs
    Ace = 21 reps
    Kings= 13 reps
    Queen = 12 reps 
    Jack= 11 reps



  • Friday May 29th

    Shout out to CFNWA alumni Lauren Conner on making it to Super Regionals last weekend. Proud of you LL


    WOD
    EMOMx15
    Odd- 2 Hang Cleans (UB Power or Squat)
    Even - 3/2 MU (sub 5 Ring Dips)

    then

    AMRAPx3
    5 Deads 225/155 *TnGo
    10 TTB
      
    rest 1:00

    AMRAPx3 
    10 Wallballs
    25 II Unders

    rest 1:00

    AMRAPx3 
    9 Burpees
    7 Cal Row

     

  • Thursday May 28thWOD

    WOD
    4 RFT of
    Run 400m
    15 Thrusters 95/65
    15 Pull Ups


  • Tuesday May 26th 2015



    Travis Brandt honoring "murph" and those that gave all.

    WOD
    Strength
    Shoulder Press
    3-3-3
    Push Press
    2-2-2
    Push Jerk
    1-1-1

    Conditioning
    3 Person Teams
    AMRAPx8
    Run 200
    KB SDLHP 70/53
    Medball OH Lunges 20/14

    During the conditioning athletes will rotate through each movement and keep track of completed reps of lunges and sdhp. 

  • MURPH


    Lt Michael Murphy Born May 7th 1976 - Died June 28th 2005

    https://www.youtube.com/watch?v=hZ51mD1-zzs

    Weekend Hours to include 6am, 7am, 8am, 9am, 10, 11am.

    "Murph"

    Run 1 Mile
    100 Pull Ups 
    200 Push Ups 
    300 Air Squats 
    Run 1 Mile 

    If you have a vest wear it. 

  • Sunday May 24th

    WOD
    Strength/BB
    EMOMx15
    1 Power Clean + 1 Squat Clean + 1 Jerk *Climbing

    Conditioning 

    100 II Unders 
    25 TTB
    75 II Unders
    25 Sit Ups
    50 II Unders
    25 Sit Ups
    25 II Unders
    25 TTB 


  • Friday May 22nd

    WOD

    5 RFT of
    Run 400m
    10 Deadlifts 225/155  185/135
    15 GS Box Jumps 30/24
    20 KBS 1.5/1
    Rest :30 between rounds 

  • Thursday May 21


    What does it take to get to this level?


    WOD
    Strength/Skill

    EMOMx12
    Snatch work
    Min 1-3 1 Hang Power Snatch + 1 Snatch Balance 
    Min 4-6 2 Pause snatch at launch  (from floor 2 sec pause)  Power/split/squat
    Min 7-9  1 Snatch (floor, full) 
    Min 10-12 Snatch (full, floor)

    **Min 1-6 should be around 70-75%
    **Min 7-12 should increase up to about 85-90%

    rest put equip away

    then 

    Conditioning
    AMRAPx3
    9 Thrusters 95/65
    9 Pull Ups
    rest 1:00
    AMRAP x3 
    6 Power Snatches 95/65
    6 HSPU
    rest 1:00
    AMRAPx3 
    9 Cal Row
    9 Burpees over rower 

















  • Wednesday May 20th



    Check the go fund me page helping Denny get to the CF Games. This is not a cheap task.
    http://www.gofundme.com/uvwaqw



    WOD

    "The Bear Complex"
     5 Rounds of
    This is one rep:
    1. Power Clean
    2. Front Squat
    3. Push-Press
    4. Back Squat
    5. Push-Press

    Cycle through 7 times for one round.

    Do 5 rounds total working up to your max.

    No pause on floor to rest or regrip. This will be a foul and require you to start that round over. 

    Rest as needed between each round. 

     

     

  • Tuesday May 19th



    Rest Day 
    Open Gym  11-1
    Open Gym 5:30-7pm 


  • Monday May 18th

    WOD
    Strength 
    OHS
    3-2-1-1-1

    Conditioning
    Annie 
    50-40-30-20-10 reps of
    II Unders 
    Sit Ups


  • Sunday May 17th




    WOD

    AMRAPx17
    2 Person Teams 
    Run 400m
    3 Squat Cleans 185/125  155/105  135/95
    6 HSPU 
    12 TTB
    15 Burpees

    rest as needed then same 2 person team 

    For time 
    Row 1000m (split into 250 increments)


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