Monday, February 8, 2016

Double-unders

*Make sure you are prepared for the week with quality foods.  

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Bear Complex, 1-1-1-1-1
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 min
_________________________________________________________________

Foundations 
21-15-9 for time:
Front Squat 95/65 |  75/55
Hollow Rocks
Row for Calories


Conditioning 
20 minute clock:
Max UB set of Double-unders


Competition
AMRAP 15
20 Pull ups
15 Cals on Bike
10 UB Hang Squat Cleans 135/95  |  115/75


Saturday, February 6, 2016

Row, KB, Burpees, Hollow Rocks, Air Squats

*Make sure you are prepared for the week with quality foods.  

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________


Partner WOD  

A. Partner A does Squats, Partner B does Push-ups then switch
Tabata Air Squats
Tabata Push-ups (Hand Release)

-rest 2 mins

B. Partner A does Deadlifts, Partner B does Hang Power Cleans then switch
6 Minute Clock
3 mins - Max reps Deadlifts, 135/95/65#
3 mins - Max reps Hang Power Cleans, 135/95/65#

-rest 2 mins 

C. Share work anyway you want
AMRAP 7
40 WBS
30 Kettle Bell Swings, 55/35/26
20 Box Jumps 20"
10 Pull-ups

-rest 2 mins

D. One works while other does a dead hang / When partner drops from pull-up bar, tag partner and switch
AMRAP 5 
Max Burpees 

*Score = total reps for A, B, C, D

Friday, February 5, 2016

Row, Thrusters, C2B

*Make sure you are prepared for the week with quality foods.  

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Back Squat 5-5-5-5-5
B) Seated Box Jumps, 5x5
C) Mobility, 5x2 min
_________________________________________________________________

Foundations 
3 RFT
30 Sit ups
15 Power Cleans 95/65  |  75/55
30 GHD Rev Hypers
15 Power Snatch 95/65  |  75/55


Conditioning 
2 RFT
Row 1000m
50 Thrusters 65/45  |  55/35
30 C2B |  Pull-ups


Competition
AMRAP 20
5 T2B
10/7 HSPU
15 UB Front Squats 135/95  |  105/75



Thursday, February 4, 2016

Double-unders, HPC, Bike

*Make sure you are prepared for the week with quality foods.  

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Power Clean + Front Squat + Hang Squat Clean 1-1-1-1-1
B) Knees to Feet,  5x5
C) Mobility, 5x2 min
_________________________________________________________________

Foundations 
AMRAP 15
15 Air Squats
10 Deadlifts 135/95  |  Masters 115/85
5 Burpees over bar


Conditioning 
5 RFT (20 cap)
30 Double-unders
20 Hang Power Cleans 95/65  |  Masters 85/55
10 Cals on Bike


Competition
For time (20 cap)
9 Bar Muscle-ups
21 Push Jerks 115/85  |  Masters 95/65
7 Bar Muscle-ups
15 Push Jerks
5 Bar Muscle-ups
9 Push Jerks

Wednesday, February 3, 2016

WBS, Pull-ups, KBS

*Make sure you are prepared for the week with quality foods.  

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Hang Squat Snatch 5-5-5-5-5
B) L-sit Hold 5x5
C) Mobility, 5x2 min
_________________________________________________________________

Foundations 
10-9-8-7-6-5-4-3-2-1 (20 cap)
Power Cleans
Front Squats
Shoulder-to-Overhead
*95/65  |  Master (55+) 75/55


Conditioning 
21-15-9 (20 cap)
WBS 20/14#  |  Masters (50+) 14/10#
Pull-ups
KBS 55/35#  |  Masters (50+) 45/25#


Competition
3 RFT (15 cap)
Row 500m sub 1:45/2:00  |  Masters (50+) 2:15/2:30
50 Double-unders  |  Master (50+) 30
- then
3 mins to find a heavy Clean & Jerk









Tuesday, February 2, 2016

Row, Thrusters


*Make sure you are prepared for the week with quality foods.  

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Over Head Squat, 5-5-5-5-5
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 min
_________________________________________________________________

Foundations 
4 RFT (15 cap)
100 Single-unders
25 KBS 55/35  |  Masters (50+) 45/25#
15 Burpees


Conditioning - "15.5"
27-21-15-9 (20 cap)
Row (calories)
Thrusters 95/65#  |  Masters (55+) 65/45#


Competition
AMRAP 12
7 Bear Complex 135/95  |  Masters (50+) 115/80#
20" HSW
10 UB T2B





Monday, February 1, 2016

"15.4" - HSPU, Cleans


*Make sure you are prepared for the week with quality foods.

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory (20 mins)
A) 5 Position Squat Clean (floor, below knee, above knee, mid thigh, power position)
B) Dips 5x5
C) Choose 1 mobility exercise, 5x2 min
_________________________________________________________________

Foundations 
For time (20 cap)
80 Air Squats
70 Mountain Climbers
60 Hollow Rocks
50 Hand Release Push-ups
40 GHD Hip Extensions
30 Burpees
20 Thrusters 95/65 | Master 75/55#


Conditioning - "15.4"
AMRAP 8
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans

*185/125#  |  Masters (55+) Push Presses 95/65# & Cleans 115/75#


Competition
3 RFT
5/3 Bar Muscle-ups
7 Thrusters 135/95 | Masters (50+) 115/85
9 Burpees over bar
12 KBS 70/55/ | Master (50+) 55/35
15 Cals on Bike