Tuesday, November 25, 2014

Tuesday's WOD

A) Hang Squat Clean Practice/Warm-up
B) 10-8-6-4-2
Handstand Push-ups
Ring Dips
*Perform 5 Hang Squat Cleans (135/95) after each set (5 sets)
C) Med Ball Circuit
D) Pec, Tri & Shoulder Mob
Do you pull early with your arms in the clean and snatch? Click HERE to see the CFJ video fix with Coach B.

Monday, November 24, 2014

Monday's WOD


A) OHS 5-5-3-3-1-1-1
B) For Time
Run 400m
30 Box Jumps (24/20)
40 T2B
50 KB Swings (1.5/1.0)
Run 400m
C) 50 GHD Hip Extentions

Saturday, November 22, 2014

The 2014 Core Meltdown


A) "Suckville'
As many reps to an 8 minute cap
1000m Row
30 KB Swings (1.5/10)
Burpees over the Rower upto the time cap

B) "U Got Skillz"
3 Rounds for points
Each round is 2 minutes and consists of:
20 sec - HSPU - (2mat/3/mat) = 1 pt, (1mat/2mat) = 2 pts, (25# def/1mat) = 3 pts
10 sec rest
20 sec - Pull-ups - (Blue/Green) = 1 pt, (reg/Blue) = 2 pts, (C2B/reg) = 3 pts
10 sec rest
20 sec - Squats - (Air Squats) = 1 pt, (Pistols) = 3 pts
10 sec rest
20 sec Jump Rope - (Single Unders) = 1 pt, (Double Unders) = 3 pts
10 sec rest
*Athlete may switch movement options at anytime (i.e., round 1,  2mat for 10 sec & 1 mat for 10 sec)

C) "Twice as Clean Before You Jerk It"
Performed as a ladder starting at (95/65) and increasing by 10# each minute.
Athlete performs a clean (from the ground), then performs a hang clean, then performs a shoulder-to-overhead. So, once the attempt begins, the bar may not touch the ground until all 3 lifts are finished. Athlete may make multiple attempts, but must finish all 3 lifts without touching the ground within 1 minute. Athlete may rest at the high hang.

Friday, November 21, 2014

Friday's WOD

A) Tabata Row 
B) 3 RFT
100m Farmer's Carry (1.5/1.0)
6 Front Squats (135/95)
12 Pull-ups

Click HERE for an awesomely inspiring CFJ video on the Working Wounded Games

Thursday, November 20, 2014

Thursday's WOD


A) Snatch Balance 5x1 - Hit chalked OHS marks
Click HERE to see a CF video on the snatch balance in action with coach Mike Burgener
B) For Time
Row 500m
12 HSPU (45# Plate Def)
12 T2B
Run 400m
24 Box Jumps (24/20) (30/24)
24 Ring Dips
60 Double Unders
36 Wallballs (20/14) (11'/10')
36 Walking Lunges (w/wallball OH)
Run 400m
48 Air Squats
48 Push-ups (45# Plate Def)

Wednesday, November 19, 2014

Wednesday's WOD-Happy B-day Laura P!

A) Split Jerk 6x1
B) "Laura P"
11 Thrusters (105/75)
20 Pull-ups
19 Snatches (105/75)
80 AbMat Sit-ups
34 Burpees
C) 100 Double Unders

Tuesday, November 18, 2014

Tuesday's WOD

A) DeadLift 
1x5 @ 1/3 max
2x5 @ 1/2 max
3x5 @ 2/3 max
B) AMRAP 10
Buy-in: 800m Run
8 DB Hang Squat Cleans (40s/30s)
10 Box Jumps (24/20)
12 HOG Push-ups
C) Med Ball Circuit