W.O.D.

  • Friday Feb 24

    Workout 17.1

    For time:
    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

    Men use 50-lb. dumbbell and 24-in. box
    Women use 35-lb. dumbbell and 20-in. box

    Rx’d: (Ages 16-54)Men use 50-lb. dumbbell and 24-in. boxWomen use 35-lb. dumbbell and 20-in. boxTeenagers 14-15:Boys use 35-lb. dumbbell and 24-in. boxGirls use 20-lb. dumbbell and 20-in. boxMasters 55+:Men use 35-lb. dumbbell and 24-in. box, step-ups OKWomen use 20-lb. dumbbell and 20-in. box, step-ups OK


    Scaled: (Ages 16-54)
    Men use 35-lb. dumbbell and 20-in. box, step-ups OKWomen use 20-lb. dumbbell and 20-in. box, step-ups OKScaled Teenagers 14-15:Boys use 20-lb. dumbbell and 24-in. box, step-ups OKGirls use 10-lb. dumbbell and 20-in. box, step-ups OKScaled Masters 55+:Men use 20-lb. dumbbell and 20-in. box, step-ups OKWomen use 10-lb. dumbbell and 20-in. box, step-ups OK

  • Thursday Feb 23

    IT'S GAME TIME

    Open watch party starts 6-6:30. Workout 17.1 will be released at 7pm. We'll saddle up and get it on. Love to have EVERYONE out to watch the release or even jump in and tackle the workout yourself. Let's pack the house. Those going tomorrow night would love to have a bunch of people there to bring the energy.   


    WOD

    Open Release party 7pm

    No  classes or open gym during day

    CF Teens 3:45
    CFK -5:30

  • Wednesday Feb 22

    ****OPEN/BOX SCHEDULE- The open starts this week and like the previous 5 years we will "tentatively" be going to the Open Schedule for the next 5 weeks. The schedule will look like this Sun, Mon, Tues, Wed regular hours. Thursday we will be closed during the day waiting for the workout announcement aka watch party at North at 7pm. Those signed up for the open will have their first attempt at the workout Thursday night. Friday will be regular hours with the WOD being the released open workout for that week. Saturday we will be closed except for those registered for the open. We will be running scheduled heats TBA depending on the length of the workout.  I saytentatively because we have not pushed the open hard this year and aren't doing the in house teams. We have significantly fewer registered athletes at this point. If after week one open participation numbers are low we will return to the 3 on 1 off schedule. Unfortunately I can't say for sure one way or the other at this point. IF week one numbers are low and we return to the 3:1 schedule, we will run Sun, Mon, Tues on Wed off etc. 


    WOD

    A.
    AMRAPx15
    Run 200m
    21 Alternating DB Snatch 45/35
    Run 200m
    15 Pull Ups
    Run 200m
    9 HSPU
    Run 200m

    Min15-17
    Rest

    B.
    Min17-20
    AMRAP
     C&J 135/95

    FX

    A.
    AMRAPx15
    Run 200m
    21 ALT DB SN 35/25
    Run 200m
    15 PU/RR
    Run 200m
    9 HSPUw Abmat/Pike/SB/BB S2OH 45/35

    MIN15-17
    Rest

    B.
    17-20
    AMRAP
    C&J 95/65



    Score total number of rounds and reps for A (run = 1 rep) and total number of reps for B.


    EX Lee
    A.1+33 B.25

  • Tuesday Feb 21st

    ****OPEN/BOX SCHEDULE- The open starts this week and like the previous 5 years we will "tentatively" be going to the Open Schedule for the next 5 weeks. The schedule will look like this Sun, Mon, Tues, Wed regular hours. Thursday we will be closed during the day waiting for the workout announcement aka watch party at North at 7pm. Those signed up for the open will have their first attempt at the workout Thursday night. Friday will be regular hours with the WOD being the released open workout for that week. Saturday we will be closed except for those registered for the open. We will be running scheduled heats TBA depending on the length of the workout.  I saytentatively because we have not pushed the open hard this year and aren't doing the in house teams. We have significantly fewer registered athletes at this point. If after week one open participation numbers are low we will return to the 3 on 1 off schedule. Unfortunately I can't say for sure one way or the other at this point. IF week one numbers are low and we return to the 3:1 schedule, we will run Sun, Mon, Tues on Wed off etc.


    WOD
    Strength/BB
    Back Squat
    2 @ 60%
    2@ 70%
    2@ 75%
    2@ 80%
    2@ 85%
    1@ 90%
    1@ 90%

    Conditioning
    21*18*15*12*9*6*3
    Wallballs
    *25 II Unders between ea set of wallballs



  • Monday Feb 20

    ****OPEN/BOX SCHEDULE- The open starts this week and like the previous 5 years we will "tentatively" be going to the Open Schedule for the next 5 weeks. The schedule will look like this Sun, Mon, Tues, Wed regular hours. Thursday we will be closed during the day waiting for the workout announcement aka watch party at North at 7pm. Those signed up for the open will have their first attempt at the workout Thursday night. Friday will be regular hours with the WOD being the released open workout for that week. Saturday we will be closed except for those registered for the open. We will be running scheduled heats TBA depending on the length of the workout.  I say tentatively because we have not pushed the open hard this year and aren't doing the in house teams. We have significantly fewer registered athletes at this point. If after week one open participation numbers are low we will return to the 3 on 1 off schedule. Unfortunately I can't say for sure one way or the other at this point. IF week one numbers are low and we return to the 3:1 schedule, we will run Sun, Mon, Tues on Wed off etc. 

    WOD

    Strength/BB
    EMOMx16
    Snatch complex climbing
    Min 1-3 2 Sn Grip High Pulls
    Min 4-6 1 Power Snatch + 1 Snatch Balance
    Min 7-9 1 Power Snatch + 1 OHS
    Min 10 1 Snatch *Heavy as poss
    Min 11 Rest
    Min 12 1 Snatch *HAP
    Min 13 Rest
    Min 14 1 Snatch *HAP
    Min 15 Rest
    Min 16 1 Snatch *HAP

    Conditioning
    2 RFT of
    Row 400m
    25 Thrusters 45/35
    15 Pull Ups 

  • Sunday Feb 19th

    WOD
    A. "DT"
    5 RFT of
    12 Deadlifts 155/105
    9 Hang Power Cleans 155/105
    6 Jerks 155/105

    B. "Double DT"
    10 RFT of
    12 Deadlifts 155/105
    9 Hang Power Cleans
    6 Jerks
    *solo or partner up

    C. "Heavy DT" 5 RFT of *solo or partner up
    12 Deadlifts 185/125
    9 Hang Power Cleans 185/125
    6 Jerks 185/125
    *solo or partner up

  • Saturday Feb 18

    WOD

    Rest Day - Closed

  • Friday Feb 17

    WOD

    "Run BMC"

    200m Run

    1 Round of Badger:

    20 Pull-ups

    30 Push-ups

    40 Sit-ups 

    50 Air Squats

    400m Run

    2 Rounds of Mary:

    5 Handstand Push-ups

    10 Pistols

    15 Pull-ups

    600m Run

    3 Rounds of Cindy:

    5 Pull-ups

    10 Push-ups

    15 Air Squats

    800m Run

    -compare to 10/24/16

    FX
    Run 200m
    10 Pull Ups
    20 Push Ups
    30 Sit Ups
    40 Squats

    Run 300m
    2 rnds of
    5 HSPU/DB OH Press/Pike
    10 Pistols or 20 Air Squats
    15 (S) Pull Ups/Ring Rows

    Run 400m
    3 rnds of
    5 (S)Pull Ups/Ring Rows
    10 Push Ups
    15 Air Squats

    Run 500m

  • Thursday Feb 16th

    WOD

    21-15-9 reps of
    Wallballs 20/14
    Pull Ups
    Thrusters 95/65
    Hang Power Cleans 95/65
    KBS 1.5/1

    *compliments of CFNE

  • Wednesday Feb 15th

    WOD
    11.2

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 15 minutes of:
    9 Deadlifts 155/100
    12 GS Push-ups
    15 GS Box jumps 24/20

    Stamina Time Cap 15:00
    Flight Sim#1
    50 II's
    40 II's
    30 II's
    20 II's
    10 II's
    *Can be broken

    Flight Sim#2
    50 II's
    40 II's
    30 II's
    20 II's
    10 II's
    *Must be UB

    Flight Sim#3
    50 II's
    40 II's
    30 II's
    20 II's
    10 II's
    10 II's
    20 II's
    30 II's
    40 II's
    50 II's
    *Can be broken 

  • Tuesday Feb 14

    Rest Day / Active Recovery

    Open gym 0530-0645, 11-1, and 5:30-7:00.

    CF Teen at 3:45, CF Kids at 5:30

  • Monday Feb 13

    WOD


    Strength/BB
    Back Squats
    4@68%,3@70%,2@80%,1@87%

    Conditioning
    Open 12.2

    30 Snatches 75/45
    30 Snatches 135/75
    30 Snatches 165/100
    30 Snatches 210/120

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