Monday, February 29, 2016

Squat Clean & Jerk, Power Snatch


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

_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Squat Snatch @ 80% of 1 RM, 1-1-1-1-1
B) Strict Pull-ups 5x5
C) Mobility 5x2 mins
___________________________________________________________

Foundations 
AMRAP 15
100 Single-unders
10 KBS 55/35#  |  45/25#
5 Burpees


Conditioning 
For time:
30 RFT
1 Squat Clean & Jerk 115/80  |  95/65
1 Power Snatch 115/80  |  95/65


Competition 
3 Rounds / 5 min clock
Assault Bike Tabata
AMRAP HSPU
-rest 1 min
*Score = total calories + HSPU

Saturday, February 27, 2016

Single-unders, Box Jumps, Deads, HPC, F. Squats, S2O, KBS, WBS, Pull-ups

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Partner WOD

A.  AMRPAP 8 / One works / Switch each round
50 Single-unders
10 Box Jumps, 20"

-rest 2 mins

B.  AMRAP 8 / One works / Switch each round
9 Deads 135/95  |  95/65
7 Hang Power Cleans 135/95  |  95/65
5 Front Squats
3 Shoulder to Overhead

-rest 2 mins

C.  AMRAP 8 / One works / Switch each round
21 KBS, 55/35  |  45/25
15 WBS
9 Pull-ups


*During all sets, "resting" partner accumulates burpees.

Friday, February 26, 2016

16.1

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Back Squat 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
B) GHD Sit Ups 5x5-10
C) Mobility, 5x2 mins
___________________________________________________________________

Foundations - "16.1 Scaled"
AMRAP 20
8 front rack stationary lunges 45/35  |  masters (55+) - lunges unweighted
8 bar facing burpees
8 front rack stationary lunges 45/35  |  masters (55+) - lunges unweighted
8 jumping pull-ups


Conditioning - "16.1"
AMRAP 20
8 stationary OH lunges, 95/65  |  masters (55+) - 65/45
8 bar facing burpees
8 stationary OH lunges, 95/65  |  masters (55+) - 65/45
8 C2B   |  masters (55+) - pull-ups




Thursday, February 25, 2016

WBS, Pull-ups

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) 1 Squat Clean + 3 Front Squats, 1-1-1-1-1
B) Row:  5x10 pulls to find lowest 500m split
C) Mobility, 5x2 mins
___________________________________________________________________

Foundations 
AMRAP 15
20 Hollow Rocks
10 Burpees
5 Hang Squat Cleans, 95/65  |  75/55


Conditioning 
10 Rounds / 1 minute clock
10 WBS
AMRAP Pull-ups

*Score = total Pull-ups


Competition 
5 RFT
10 Pistols
50 UB Double-unders


Wednesday, February 24, 2016

Row, Thrusters, Pull-ups

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Clean & Jerk 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
B) Single Arm DB Shoulder Press, 5x5 (5 right, 5 left), increase load each set
C) Mobility, 5x2 mins
___________________________________________________________________

Foundations 
For time:
50 Lunges
40 KBS 55/35  |  45/25
30 WBS
20 Deadlifts 135/95  |  115/80
10 Burpees
20 Deadlifts
30 WBS
40 KBS
50 Lunges


Conditioning 
3 RFT
Row 500m
21 Box Jumps
12 Thrusters 95/65  |  75/55


Competition 
3 RFT
12 DB Snatches, 80/50  |  60/30
9 Bench Press, 205/105  |  185/85 (use stand alone racks)
6 Bar Muscle-ups


Tuesday, February 23, 2016

Box Jumps, HPC

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Dodge Ball
B) Turkish Get-up, 1-1-1-1-1 (Right & Left)
C) Mobility, 5x2 mins
___________________________________________________________________

Foundations 
For time:
50 WBS, 20/14  |  14/10#
30 KB Summo Deadlift High Pulls, 70/55  |  55/35#
Row 1000m


Conditioning 
10 RFT
10 Box Jumps 24/20
10 Hang Power Cleans, 115/80  |  95/65


Competition 
AMRAP 12
1 Muscle-up
2 Power Snatch, 135/95  |  115/80
3 HSPU
4 Box Jumps
5 Power Cleans, 135/95  |  115/80
6 C2B
7 Burpees
8 T2B
50 DU's




Monday, February 22, 2016

OHS, Double-unders

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Snatch, 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
B) Snatch Grip Push Press + OHS, 1-1-1-1-1
B) Mobility, 5x2 mins
___________________________________________________________________

Foundations 
3 RFT (15 cap)
Run 400m
50 Air Squats


Conditioning 
5 RFT (20 cap)
15 OHS 95/65  |  75/55
30 Double-unders


Competition 
3 RFT
15 Deads 225/155  |  185/135
30 UB WBS
60 Double-unders



Saturday, February 20, 2016

WBS, HPC, Hollow ROcks, Front Squats, Burpees

*Join PR's Make Life Better on fb

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Team WOD
/ Teams of 2

Part A - AMRAP 5 - WBS Train - person in 1st position squats and throws then moves to the rear, person in 2nd position catches and throws, etc.

-rest 2 mins

Part B - 5 Rounds / Work at same time

Athlete #1 - 1 min Max Reps KBS 55/35  |  45/25
Athlete #2 - 1 min Max Reps Hollow Rocks
Athlete #3 - 1 min Max Reps Front Squats, 115/85  |  95/65
Athlete #4 - 1 min Max Reps Box Jumps, 20"
-rest 1 min

-rest 2 mins

Part C - AMRAP 3 - Alternating Burpees


Friday, February 19, 2016

Row, Double-unders, WBS, T2B, Pull-ups

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Back Squat 1-1-1 (3 attempts only)
B) Mobility, 5x2 mins
___________________________________________________________________

Foundations 
21-15-9 (15 cap)
Deadlifts
Hang Power Cleans
Front Squats
Push Press
75/55  |  65/45


Conditioning 
5 mins - Max distance row
4 mins - Max Double-unders
3 mins - Max WBS
2 mins - Max T2B 55/35  |  45/25
1 min - Max Pull-ups


Competition 
15 min clock
50/30 Ring Dips (men high rings)
50 Cleans 135/95  |  115/80
50 Cal Bike
AMRAP Bar Muscle-ups



Thursday, February 18, 2016

T2B, double-unders, WBS, KBS

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
10 minutes - Power or Squat Snatch 1-1-1
10 minutes - Power or Squat Clean & Jerk 1-1-1

* 3 attempts only on each lift
___________________________________________________________________

Foundations 
For time (20 cap)
Run 200m
30 Burpees
Run 400m
60 Hollow Rocks
Run 600m
90 Lunges
Run 800m


Conditioning 
For time
20 T2B
30 Double-unders
40 WBS
50 KBS, 55/35  |  45/35
40 WBS
30 Double-unders
20 T2B


Competition 
For time: (20 cap)
Row 100 calories
200 Double-unders
300' HSW




Wednesday, February 17, 2016

Thursters, Pull-ups

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Front Squat  10-5-1 (find a heavy set of each)
B) Dips, 5x5-10
C) Mobility, 5x2 min
___________________________________________________________________

Foundations 
For time (20 cap)
150 KBS 55/35  |  45/25

*Do 5 burpees each time you break/stop/rest/pause


Conditioning - "Fran"
21-15-9
Thrusters 95/65  |  75/55
Pull-ups


Competition 
3 RFT
7 Power Cleans 155/105  |  135/85
30 GHD Sit ups
100 Double-unders





Tuesday, February 16, 2016

Back Squat, Pull-ups, HPC, Run, S2O, Row, Squat Clean Thruster

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) Push Press + Thruster + Push Jerk + Split Jerk
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 min
___________________________________________________________________

Foundations 
For time
50 Deads 95/65  |  75/55
Run 100m or Row 200
40 Hang Power Cleans 95/65  |  75/55
Run 200m or Row 300
30 Front Squats 95/65  |  75/55
Run 300m or Row 400
20 Shoulder to Overhead 95/65  |  75/55
Run 400m or Row 500
10 Squat Clean Thrusters 95/65  |  75/55


Conditioning 
AMRAP 3
21 Back Squat 185/135  |  155/105
AMRAP Pull-ups

-rest 2 mins

AMRAP 4
21 Squat Cleans 135/95  |  115/75
AMRAP Double-unders

-rest 2 mins

AMRAP 5
21 Squat Snatch 95/65  |  75/55
AMRAP Box Jumps 24/20  |  20" step ups



Competition 
AMRAP 12
5/3 Muscle-ups (ring or bar)
30 UB WBS



Monday, February 15, 2016

Burpees, Snatches

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

*2016 CF OPEN - Register now to compete!
_________________________________________________________________________________

WOD
______________________________________

Barbell & Accessory 
A) 1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance + 1 OHS, 1-1-1-1-1
B) GH Raise, 5x5-10
C) Mobility, 5x2 min
___________________________________________________________________

Foundations 
5 RFT
20 Hand Release Push-ups
100 Single-unders
20 Knee ups


Conditioning 
For time (20 cap)
30 Lateral Burpees over bar
10 Snatches 115/75
20 Lateral Burpees
20 Snatches 95/65
10 Lateral Burpees
30 Snatches 75/55


Competition 
AMRAP 12
30 C2B
30 Back Squat 225/135
30 Cals Bike


Saturday, February 13, 2016

"Blind Date 4"

In-House Competition:  "Blind Date"

WODs


1.  "StrOly": 7 minutes to find a heavy set of:
Partner A - Bear Complex
Partner B - Power Snatch


2.  Tabata Pizza:  2 Rounds / Alt each exercise and each round
A - Air Squats
B - Push Press 75/55/35
A - Lunges
B - Power Snatch
A - HR Push ups
B - Front Squats
A - Sit-ups
B - Thrusters


3. "What The Helen" - AMRAP 9 / 1 Works, 1 Rests, Tag in & out as needed
Row 250m
21 KBS 55/45/35
12 Pull-ups


4. Final:  "Really?" - 7 min cap
Bike for Calories
10-9-8-7-6-5-4-3-2-1
* Alternate each round / "resting partner accumulates Burpees"

Score = total time minus total burpees

Friday, February 12, 2016

Row, Thrusters, Pull-ups

*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
______________________________________


_________________________________________________________________

Foundations 
AMRAP 15
50 KB Deadlifts 70/55  |  45/25
40 Goblet Squats
30 KB Push Press
20 Burpee Over KB
10 Alt Single Arm KB Swing



Conditioning - "Jackie"
For time:
Row 1000m
50 Thrusters, 45/35
30 Pull-ups



Competition 
9-8-7-6-5-4-3-2-1 (20 cap)
Squat Clean, 135/95  |  115/80
C2B + T2B Combo




Thursday, February 11, 2016

Thrusters, Box Jumps

*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) Front Squat 2-2-2-2-2
B) Seated Box Jump, 5x5
C) Mobility, 5x2 min
_________________________________________________________________

Foundations 
For time (15 cap)
250 Single-unders
-then
50-40-30-20-10
Hollow Rocks
Hand Release Push-ups
-then
250 Single-unders


Conditioning 
AMRAP 15
15 UB Thrusters 95/65  |  75/55
15 Box Jumps 24/20


Competition
3 RFT (20 cap)
Row 1000m
50 UB DU's
40' HSW






Wednesday, February 10, 2016

WBS, T2B

*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
______________________________________


_________________________________________________________________

Foundations 
3 RFT
10 Atomic Sit-ups 45/25/15
20 Burpees to plate
30 OH Lunge, 45/25/15


Conditioning 
For time (15 cap)
50 WBS
50 T2B
50 WBS


Competition
AMRAP 15
50 Double-unders
40 Cal Row
50 Double-unders
30 Clean & Jerks 155/105  |  115/80
50 Double-unders
20/10 Muscle-ups

Tuesday, February 9, 2016

Run, Double-unders, Push Jerk, Pull ups, Hang Squat Clean

*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) Deadlift 5-5-5-5-5
B) Jumping Bar Muscle-up, 5x5
C) Mobility, 5x2 min
_________________________________________________________________

Foundations 
For time (20 cap)
75 Sit ups
30 Squat Clean & Jerk
75 Hollow Rocks


Conditioning 
3 Rounds for max reps of:
2 mins - Run 400m or Row 50m + max Double-unders
1 min - Push Jerk 95/65  |  75/55
1 min - Pull-ups
1 min - Hang Squat Cleans 95/65  |  75/55
-rest 2 mins


Competition
5 Rounds / 3 min clock
30 KBS 70/55  |  45/35#
20 WBS
Max Cals on Bike
-rest 2 mins


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