(479) 644-8108

Friday Aug 18

Just a reminder North will be closed Saturday for the L1 Oly Seminar. We will be at Memorial Park 9-11 or South hours will be normal.

WOD

Chipper Palooza

AMRAPx25:00

1 Round of Badger

30 Squat Cleans 95/65

30 Pull Ups 

800m Run

                 Total Reps 61

Rest 1:00

then

1 Round of 

"Nasty Girls"

50 Air Squats 

7 Muscle Ups 

10 Hang Power Cleans 135/95

                                        Total reps 128

Rest 1:00

Then

1 Round of "Seven"

7 HSPU

7 Thrusters 135/95

7 Knees of Elbow

7 Deadlifts 135/95

7 Burpees

7 KBS 2/1.5

7 Pull Ups

                         Total Reps 177 or 1 full round

*Scale as needed

** If you complete inside of 25:00 continue into round 2

 

Thursday August 17th

WOD

BB/Strength
Split Jerk
1-1-1-1-1-1-1 Climbing

Capacity 
1:00 Max Reps of Over Head Squats BW/.75%

Conditioning 
5 RFT of
12 Alternating DB Snatch 45/35
12 Box Jump Up & Overs 24/20

Time Cap 11:00

FX

Split Jerk
7×1 focuse of technique vs load

1:00 Max rep OH Lunge .75%/.50% or scale as needed

5 RFT of
12 Alternating DB scale as needed
12 Box Jumps/Step Ups scale as needed

Wednesday Aug 16th

Great cycle. Enjoy your rest day. Maybe some light recovery, rowing, running, mobility etc. Nothing crazy. Rest days are very important and reduce the risk of over training.

WOD

Rest Day 

Open/Active Recovery

North – 11-1 and 5:30-7pm

South – 11-1 and 5:00-6:30pm

Tuesday Aug 15th

WOD

BB/Strength
Pause Front Squats climbing
2-2-2
Back Squats
10-5-10-5

AMRAPx7
30 II's
20 Wallballs
10 TTB

Friday August 11

WOD
BB/Gymnastic 
3:00 to complete 
2 Rounds of
10 Deadlifts 225/155
10 HSPU

3:00 to complete
2 Rounds of
10 Deadlifts 225/155
12 HSPU

3:00 to complete
2 Rounds of
10 Deadlifts 225/155
14 HSPU

Continue to increase HSPU reps by 2 every 3:00. Go Until you cannot complete the rx'd reps within that 3:00. You do not have to wait until the 3:00 is up to start the next round as long as that number of reps is completed within the allotted time. Example rnd 3 or 10 DL and 14 HSPU must be completed before the 9:00 mark.  

Benchmark
"Annie"
50-40-30-20-10 reps of
II's
sit ups
Time cap 12:00

FX
Same format scaling load as needed. HSPU w 2 abmat, Pike Push Ups, or DB Press

"Annie"
45-35-25-15-5 reps of
II's or 2:1 singles

Time Cap 12:00

Thursday August 10th

WOD
BB/Strength
Bench Press

3-3-3-3-3 across 80-85% +/-

Conditioning
CF Games 2017

8 RFT of
2 Bar MU  **MU sub 6 C2B Pull Ups
2 Cleans ascending weight

1. 155/105  175/115  185/125  205/130  215/135  225/140  235/150  245/155
2. 115/85  135/95  155/105  175/115  185/125  205/130  215/135  225/145
3. 95/65  115/85  135/95  155/105  175/115  185/125  205/130 215/135

Time Cap 16:00

Every round begins with 2 MU (or 6 C2B Pull Ups). Athlete will be resposible for changing their own weights. We are not games athletes so loads, movements,and reps have been adjusted.  Choose either loads 1, 2 or 3. Score time completed, adjustments made, and/or lowest and highest loads.

Example
Lee
13:01 RX 1     or

Lee
14:59 C2B 2 or

Lee
13:55 pull Ups
135-235

FX
Bench
3-3-3-3-3 across

8 RFT
6 Pull Ups
2 Power Cleans climbing as you go

Wednesday August 9th

WOD

5 RFT of 

Row 200m
10 Thrusters 95/65
5 Pull Ups
Run 200m
15 OHS 95/65

Time Cap 30:00

FX
3-5 RFT of
Row 200
10 Thrusters or Wallballs
5 Pull Ups
Run 200m
10 OHS(L)

Time Cap 30:00

Monday August 7th

WOD
BB/Strength
Snatch any style

EMOMx20
Min 1-5 warm up lifts climbng every minute

Minutes 6-20
Odd-Lift
Even-Rest

Conditioing
Buy In
12 Clean & Jerks any style
2 Rounds of
15 TTB
12 Chest 2 Bar
Buy Out
12 Clean & Jerks any style

Choose load. Games masters 60+  155/105

15:00 Cap

FX
Emomx15
1-15 Snatch Work working technique vs load

16-20 Core work

Conditioning
Buy in 10 C&J
then 2 rnds
15 Sit Ups
12 Ring Rows
Buy Out 10 C&J

Cap 15:00