Saturday, January 30, 2016

Run, WBS, KBS, Box Jumps, Power Clean


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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Teams of 4 / All will complete 5 rounds / 30 Cap
Run 200m or Row 250m
20 WBS 20/14/10#
20 KBS 55/35/25
20 Box Jumps, 20"
20 Power Clean 135/95/65

* Progress thru the exercises in the same order in which you start advancing only when the person ahead of you is finished.  Accumulate burpees if you are waiting to advance. Subtract total burpees from your time.

Friday, January 29, 2016

Row, KBS, Thrusters

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*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) Snatch Grip Dead + Snatch High Pull + Power Snatch + Squat Snatch
B) Double or Triple Unders Attempts, 5x10
C) Choose 1 mobility exercise, 5x2 min
_________________________________________________________________

Foundations 
3 RFT
21 Tire Jumps or Step ups
15 Hand Release Push-ups
9 Thrusters 75/55/35


Conditioning 
Row 1000m for time
-rest 2 mins
50 KBS, 55/35  |  Masters (50+) 45/25
-rest 2 mins
50 Thrusters for time, 95/65 | Masters (50+) 75/55

*Score = total time including rest


Competition - "15.3"
AMRAP 14
7 Muscle-ups
50 WBS
100 Double-unders

Thursday, January 28, 2016

T2B, Dealifts, Snatches

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*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
______________________________________

Warm-up
Coaches Choice
Dodge Ball - use non-dominant hand

Barbell & Accessory (20 mins)
A) Back Squat 10x3 @ 80%
B) Single Leg RDL's 5x10 (5R/5L)
C) Choose 1 mobility exercise, 5x2 min
_________________________________________________________________

Foundations 
For time
50 cal Row
30 Front Squats 95/65/45
20 Burpees
10 Wall Climbs
20 Burpees
30 Front Squats 95/65/45
50 cal Bike


Conditioning - "15.1"
AMRAP 9
15 T2B
10 Deadlifts 115/75  |  Masters 85/55
5 Snatches 115/75  |  Masters 85/55


Competition
AMRAP 12
20 Alt Handstand Shoulder Touches
30 Pull-ups
40 GHDSU
50 2-for-1 WBS






Wednesday, January 27, 2016

OHS, C2B

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*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
______________________________________

Warm-up
Squat Therapy
Pull-up Progression
Dodge Ball - use non-dominant hand

Barbell & Accessory
A) Power Clean + 2 Front Squats + Hang Squat Clean, 1-1-1-1-1
B) Handstand Slow Descent to Headstand 5x5
C) Choose 1 mobility exercise, 5x2 min
_________________________________________________________________

Foundations 
AMRAP 20 / Partner WOD / 1 works, 1 rests
100 OH Lunges 45/25/15# Plate
80 Sit ups
60 Air Squats
40 KB Deadlifts 70/55/35
20 KB Squat Clean Thruster 70/55/35


Conditioning - "14.2"
Every 3 mins for as long as possible
0:00-3:00
2 Rounds of:
10 OHS 95/65  |  Masters (55+) 65/45
10 C2B
3:00-6:00
2 Rounds of:
12 OHS
12 C2B
6:00-9:00
2 Rounds of:
14 OHS
14 C2B
Etc. until you fail to complete


Competition
5 RFT
Row 250, sub :45/1:00/1:15
5/3 Bar Muscle-ups
15 UB Thrusters 95/65/45








Tuesday, January 26, 2016

Thruster, Burpees

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*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
______________________________________

Warm-up
Tabata
Dodge Ball - use non-dominant hand

Barbell & Accessory
A) Push Press + Thruster + Push Jerk + Split Jerk
B) GHD Hip Extension 5x5 (5 second hold at top & 5 second descent)
C) Choose 1 mobility exercise, 5x2 min
_________________________________________________________________

Foundations 
Opposing Ladder for time of (20 cap)
50-40-30-20-10 Hand Release Push-ups
10-20-30-40-50 Russian KBS, 55/35/  |  Masters (50+) 45/25#


Conditioning - "14.5"
21-18-15-12-9-6-3 (20 cap)
Thruster 95/65 |  Masters (55+) 65/45
Bar Facing Burpees


Competition
3 RFT
7 Snatch 155/105 |  Masters (50+) 135/95
14 Drop Step Box Jumps 40/36"  |  Masters (50+) 30/24"
21 GHDSU 20/14/10# Med Ball



Monday, January 25, 2016

Row, T2B, WBS, Power Clean, Muscle-up

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*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
______________________________________

Warm-up
Squat Therapy - 10 Wall Squats, Sled Squat, Pole Squat
Tabata
Dodge Ball - use non-dominant hand

Barbell & Accessory
A) Snatch High-pull + Power Snatch + Squat Snatch, 1-1-1-1-1-1-1
B) L-sit Hold, 5x7/ (L-sit press to handstand from paralettes, 5x3)
C) Choose 1 mobility exercise, 5x2 min
_________________________________________________________________

Foundations 
For time (20 cap)
1000 Single-unders
50 Burpees
30 Front Squats 95/65/45


Conditioning - "14.4"
AMRAP 14
60 cal Row
50 T2B
40 WBS
30 Cleans 135/95  |  Masters (55+) 115/65
20 Muscle-ups


Competition 
For time (20 cap)
Opposing Ladder of:
3-6-9-12-15 Squat Cleans, 155/105  |  Master (50+) 115/75
30-25-20-15-10 Calories on Bike







Saturday, January 23, 2016

Deads, Box Jumps, HPC, T2B, Front Squats, Pull-ups, S2O, Bike

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

*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
______________________________________

WOD / Teams of 3

A) AMRAP 5 - 10 Deadlifts 135/95/65, 10 Box Jumps 20"
-rest 2 mins/accumulate burpees
B) AMRAP 5 - 10 Hang Power Cleans 135/95/65, 10 T2B
-rest 2 mins/accumulate burpees
C) AMRAP 5 - 10 Front Squats 135/95/65, 10 Pull-ups
-rest 2 mins/accumulate burpees
D) AMRAP 5 - 10 S2O 135/95/65, 10 Cal Bike

* All team members working at same time / Each partner will do each AMRAP 1x
* Optional:  AMRAP burpees during each 2 min break
* Score = total burpees plus total reps from A, B & C




Friday, January 22, 2016

Clean & Jerk, T2B

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

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

WOD
______________________________________

Barbell & Accessory
A) Back Squat 7-7-7-7-7
B) Knees-to-Feet 5x10
C) Mobility - choose 1 mobility exercise, 5 x 2 minutes
_________________________________________________________________

Foundations 
Partner WOD / For time
Row 1000m
100 Lunges
500 Single-unders
100 Burpees
250 Mountain Climbers
100 Hollow Rocks
* One works, One rests / Partner "resting" accumulate as many air squats as possible...subtract total from time...1 rep = 1 second.


Conditioning - "13.4"
AMRAP 7
3 Clean & Jerk 135/95 |  Masters 115/65
3 T2B
6 Clean & Jerk 135/95
6 T2B
9 Clean & Jerk 135/95
9 T2B
12 Clean & Jerk 135/95
12 T2B
Etc.

Score to beat:  129


Competition 
For time (20 cap)
KB L-sit Hold - accumulate 1 minute
15 Hang Squat Clean 135/95/65
30 Cal Bike
HSW 300'
30 Cal Bike
15 hang Squat Clean 135/95/65
KB L-sit Hold - accumulate 1 minute

Thursday, January 21, 2016

Thruster, C2B

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

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

WOD
______________________________________

Barbell & Accessory
A) Clean & Jerk - 5@50%, 4@60%, 3@70%, 2@80%, 1@90% (if you miss at 90%, stay at 90% for 3 additional attempts whether you make or miss.  If you are successful at 90%, keep increasing until you miss. Once you miss, the session is over)
B) GHD Sit-up 5x7
C) Mobility - choose 1 mobility exercise, 5 x 2 minutes
_________________________________________________________________

Foundations 
AMRAP 15
50 Air Squats
10 Thrusters, 75/55/35
40 Push-ups
20 Front Squats, 75/55/35
30 Sit-ups
30 Push Press, 75/55/35
20 GHD Hip Extensions
40 Power Cleans, 75/55/35
10 Burpees
50 Deadlifts, 75/55/35


Conditioning - "12.5"
AMRAP 7
3 Thruster 100/65  |  Masters 90/55
3 C2B
6 Thruster
6 C2B
9 Thruster
9 C2B
etc.


Competition 
AMRAP 15
50 UB Double-unders
10 HSPU
5 Deads 315/205/155




Wednesday, January 20, 2016

KBS, Double-unders

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

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

WOD
______________________________________

Barbell & Accessory
A) Paused Front Squat 3-3-3-3-3 (3 second pause at bottom)
B) Handstand Press-off's & Descents, 5setx5attemptsx5seconds (pull feet off the wall by pressing fingertips into the floor)
C) Mobility - choose 1 mobility exercise, 5 x 2 minutes
_________________________________________________________________

Foundations 
3 Rounds
Assault Bike Tabata (8 rounds of 20 seconds of work followed by 10 seconds of rest)
-rest 1:1

*Score = total calories


Conditioning 
5 Rounds / 3 minute clock
30 KBS, 55/35/25
AMRAP Double-unders

*Score = total double-unders


Competition - "12.4"
AMRAP 12
150 WBS
90 Double-unders
30 Muscle-ups

Tuesday, January 19, 2016

Box Jumps, Push Press, T2B

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

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

WOD
______________________________________

Barbell & Accessory
A) Hang Squat Clean 2-2-2-2-2
B) Strict Pull-ups 5x7
C) Mobility - choose 1 mobility exercise, 5 x 2 minutes
_________________________________________________________________

Foundations 
AMRAP 18
100 Single-unders
50 KBS 55/35/25
30 Hollow Rocks

Conditioning - "12.3"
AMRAP 18
15 Box Jumps or Step ups 24/20"
12 Push Press, 115/75# |  Masters 95/55#
9 T2B

Competition 
AMRAP 18
150 Double-unders
75 Calorie Row
30 Thrusters 135/95/65
AMRAP Muscle-ups (men - high rings)

Monday, January 18, 2016

Front Squat, T2B

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

WOD
______________________________________

Barbell & Accessory
A) Power Snatch + Snatch Balance + OHS, 1-1-1-1-1
B) Jumping Bar Muscle-ups 5x5
C) Mobility - choose 1 mobility exercise, 5 x 2 minutes
_________________________________________________________________

Foundations 
3 RFT
21 Burpees
21 Thrusters, 95/65/45


Conditioning 
5 Rounds
1 min - ME Front Squat @ 60%
1 min - ME T2B
1 min - rest


Competition - "12.2"
AMRAP 10
30 Snatch, 75/45  |  masters - 45/35
30 Snatch, 135/75  |  masters - 75/55
30 Snatch, 165/100  | masters - 100/75
AMRAP Snatch, 210/120  |  masters - 120/90



Saturday, January 16, 2016

KBS, Hollow Rocks, Bike, Burpees, Thrusters

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

WOD
______________________________________

Partner WOD 



Teams of 5

5 Rounds / EMOM rotate to the next exercise until you have completed 1 minute of each
1 min - Russian KBS 70/55/35
1 min - Hollow Rocks
1 min - Bike for Calories
1 min - Burpees
1 min - Thrusters 95/65/45
-rest 1 min

*Score = total reps

Friday, January 15, 2016

Row, WBS

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

WOD
______________________________________

Barbell & Accessory
A) Deadlift 5-3-1-1-1 (find a 5, 3 & 1 RM)
B) Bike:  10 calories AFAP, 5x1
C) Mobility - choose 1 exercise from Mobility posters, 5 x 2 minutes
_________________________________________________________________

Foundations - "12.1"
AMRAP 7
Burpees to a 6/4" plate(s)


Conditioning 
Opposing Ladder for time of (20 cap)
Row 40 cal - 10 UB WBS
Row 30 cal - 20 UB WBS
Row 20 cal - 30 UB WBS
Row 10 cal - 40 UB WBS


Competition
For time:
30 Squat Clean & Jerks, 155/105/75



Thursday, January 14, 2016

Power Snatches, Double-unders

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

WOD
______________________________________

Barbell & Accessory
A) Front Squat 2-2-2-2-2
B) Handstand Hold 5x10
C) Mobility - choose 1 exercise from Mobility WOD posters and do 5 x 2 minutes
_________________________________________________________________

Foundations 
For time:
100 Air Squats
100 KBS 55/35/25
100 Sit-ups
*Do 3 Burpees each break


Conditioning - "11.1"
AMRAP 10
15 Power Snatches, 75/55#  |  masters 65/35#
30 Double-unders


Competition
For time (15 Cap)
10 OHS 155/105
10 Box Jump Overs 24/20"
10 Thrusters 135/95
10 Power Cleans 205/125
10/7 Bar Muscle-ups
10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs 24/20"
10 OHS 155/105



Wednesday, January 13, 2016

Deads, Push-ups, Box Jumps

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

*Join PR's Make Life Better on fb

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

WOD
______________________________________

Barbell & Accessory
A) Bear Complex 1-1-1-1-1
B) Seated Box Jumps 5x5 (add height each set)
C) Mobility - choose 1 exercise from Mobility WOD posters and do 5 x 2 minutes
_________________________________________________________________

Foundations 
Partner WOD / 4 RFT (20 Cap)
Bike 50 calories (switch every 10)
30 Burpees (switch every 5)


Conditioning - "11.2"
AMRAP 15
9 Deads, 155/100, masters m145/w90
12 Push-ups
15 Box Jumps 24/20"


Competition
For Time (20 Cap)
Accumulate :30 Floor L-sit
30 UB KBS 70/55/35#
100' HSW
50 Pistols
100 GHD Sit Ups
30 UB Hang Power Cleans 95/65/45#
Accumulate :30 Floor L-sit







Tuesday, January 12, 2016

Clean & Jerk, Power Snatch, Thrusters

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

Join PR's Make Life Better on fb

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

WOD
______________________________________

Barbell & Accessory
A) Power Snatch + 3 OHS + Hang Squat Snatch, 1-1-1-1-1
B) GH Raise 5x5
C) Mobility - choose 1 exercise from Mobility WOD posters and do 5 x 2 minutes
_________________________________________________________________

Foundations 
For time (20 cap)
50 Thrusters 65/45/35
500 Single-unders
Row 500m


Conditioning 
3 RFT (20 CAP)
Bike 15 calories
12 Clean & Jerk
9 Power Snatch
6 Thrusters

*95/65/45


Competition - "11.4"
AMRAP 10
60 Bar Facing Burpees
30 OHS, 95/65/45
10 Muscle-ups

Monday, January 11, 2016

Power Cleans, T2B, WBS

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for under 90 seconds.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory
A) Power Clean + 3 Front Squats + Hang Squat Clean, 1-1-1-1-1
B) Strict Pull-ups 5x5
C) Mobility - choose 1 exercise from Mobility WOD posters and do 5 x 2 minutes
_________________________________________________________________

Foundations 
40-30-20-10
Overhead Lunges, 45/25/15# plate
Sit-ups


Conditioning - "11.5"
AMRAP 20
5 Power Cleans, 145/100/75#
10 T2B
15 WBS


Competition 
For time
Row 1K, sub 3:45/4:15/4:35
100 WBS (add 10 each time you break)
Assault Bike 50 calories



Saturday, January 9, 2016

Squats, Deads, Box Jumps, Power Cleans, Burpees, Front Squats

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for under 90 seconds.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
_________________________________________________________________________________

WOD

Partner WOD

AMRAP 5 - Alternate 10 Air Squats each
-rest 1 min
AMRAP 5 - Alternate 10 Deadlifts each 185/135/95#
-rest 1 min
AMRAP 5 - Alternate 10 Box Jumps each
-rest 1 min
AMRAP 5 - Alternate 10 Power Cleans each 135/95/65#
-rest 1 min
AMRAP 5 - Alternate 10 Burpees each
-rest 1 min
AMRAP 5 - Alternate 10 Front Squats each 115/85/55#

Score = total reps completed



Friday, January 8, 2016

DU's, WBS, Pull-ups, Cleans, Thrusters

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for under 90 seconds.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory
A) Overhead Squat 5-5-5-5-5
B) Floor L-sit Hold Attempts 5x5
C) Mobility - 5x2 mins

_________________________________________________________________

Foundations 
Partner WOD / For time (20 cap)
P1 - 100 Single-unders / P2 - Deadlifts, 135/95/65 / Switch every 100 single-unders until 150 Deadlifts have been accumulated
P1 - 10 Burpees / P2 - Front Squats, 115/85/55  / Switch ever 10 burpees until 150 Front Squats have been accumulated
P1 - Run 200m / P2 - Push Presses, 95/65/45 / Switch every 200m run until 150 Push Presses have been accumulated


Conditioning 
For time (20 cap)
50 Double-under
40 WBS
30 Pull-ups
20 Power Cleans 135/95/65
10 Thrusters 135/95/65
20 Power Cleans 135/95/65
30 Pull-ups
40 WBS
50 Double-unders


Competition 
For time (20 cap)
20 Alt DB Snatch, 100/60/40
30 DB Bench Press, 100/60/40's
40 Alt DB Power Clean & Jerk, 100/60/40
50 Deads, 100/60/40's



Thursday, January 7, 2016

Row, Deads, Front Squats

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for under 90 seconds.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory
A) 3 Position Squat Clean (floor, knee, pockets) + 1 Jerk, 1-1-1-1-1
B) GHD Sit up 5x5-10
C) Mobility - 5x2 mins

_________________________________________________________________

Foundations 
For time:
40-30-20-10
Hang Power Cleans 95/65/45
Sit ups


Conditioning 
AMRAP 20
50 Cal Row
50 Deads 185/135/95
50 Front Squats 135/95/65


Competition 
5 RFT
5 Deads 315/225/185
5 T2B + 3 C2B + 1 Bar Muscle-up (equals 1 rep)
20' HSW




                                                                                                                     

Wednesday, January 6, 2016

WBS, KBS, DU's

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for under 90 seconds.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory
A) Muscle Clean + Strict Press, 1-1-1-1-1
B) Dips 5x5 (add weight each set)
C) Mobility - choose one exercise and do 5 sets of 2 mins

_________________________________________________________________

Foundations 
3 RFT
250 Singles
50 Mt Climbers
30 Hollow Rocks


Conditioning 
AMRAP 15
20 WBS
30 KBS 55/35/25
40 Double-unders


Competition 
3 RFT
Row 500m, sub 1:45/2:00
100m Sled Push, 4/3/2
100 Double-unders



Tuesday, January 5, 2016

KBS, Hollow, Hip Ext, T2B

*Refer someone in January and you both get a month free.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory
A) Power Snatch + Squat Snatch, 1-1-1-1-1
B) Strict Pull-ups 5x5 (add weight each set)
C) Mobility - choose one exercise and do 5 sets of 2 mins

_________________________________________________________________

Foundations 
For time (20 cap)
50 WBS 20/14/10
Row 750m
200 Lunges

Conditioning 
AMRAP 20
150 Russian KBS 55/35/25
100 Hollow Rocks
50 Box Jumps 24/20
25 T2B

Competition 
5 Rounds / 3 Min Clock:
20 GHDSU
20 Hip Ext
AMRAP Body Weight Front Squats
-rest :60
*Score = total Front Squats



                                                               

Monday, January 4, 2016

T2B, Thrusters



WOD
______________________________________

Barbell & Accessory
A) Front Squat 3-3-3-3-3
B) Mobility - choose an exercise and do 5 sets of 2 mins
C) Single Leg Romanian Deadlift (RDL) 5x10 (5r/5l) (Increase weight each set)

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, a food plan and throw out left over junk food from the holidays.
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Foundations 
30 RFT (20 cap)
1 Squat Clean 115/85/65
2 Burpee Over Bar


Conditioning 
10 RFT (20 cap)
5 T2B
7 Thrusters 105/75/55


Competition 
For time:
20 Muscle-ups
40 Power Cleans 185/135/95
80 WBS




Saturday, January 2, 2016

2016

WOD
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Write down 5 health & fitness goals for 2016, then Join PR's Make Life Better on fb
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Partner WOD

AMRAP 10
Single-unders, switch every 100
Resting partner does as many Power Cleans as possible, 135/95/65

*Score = total power cleans

-rest 2 mins

AMRAP 10
10 KBS 70/55/35
10 Burpees

*Switch each round

-rest 2 mins

AMRAP 10
WBS, 20/14/10

*Tag in & out as needed

-rest 2 mins

AMRAP 10
Hollow Rocks, switch every 30
Resting partner does as many Power Snatches as possible, 95/65/45

*Score = total power snatches



Friday, January 1, 2016

Push ups, Box Jumps, Single-unders, Power Clean & Push Press, WBS, Run, WBS

WOD
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Barbell & Accessory

A) Back Squat 5@50%, 4@60%, 3@70%, 2@80%, 1@90%
B) Mobility - choose an exercise and do 5 sets of 2 mins
C) Write down 5 health & fitness goals for 2016 (Join PR's Make Life Better on fb)
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For Time (no cap)
Buy in:  20 Push-ups (men strict)
-then
7 Rounds
10 Box Jumps 20"
100 Single-unders
10 Power Clean & Push Press 85/55/35

-2 min rest

7 Rounds
10 WBS 20/14/10
200m Run
10 KBS 55/35/25
-then
Cash out: 20 push-ups