WOD LIBRARY

WORKOUT OF THE DAY

Wednesday 01.17.18
Strength WOD
8 min EMOM
1 Power Clean + 1 Hanging Power Clean 
(build up in load)
Metcon 
3 Power Cleans
15 Sit ups*
30 Double Unders
5 Rounds

Fitness: 95/65 (6 Power Cleans)
Performance: 185/125
Open: 225/155 (*Toes to Bar)

 


WOD ARCHIVE

Wednesday 01.17.18
Strength WOD
8 min EMOM
1 Power Clean + 1 Hanging Power Clean 
(build up in load)
Metcon 
3 Power Cleans
15 Sit ups*
30 Double Unders
5 Rounds

Fitness: 95/65 (6 Power Cleans)
Performance: 185/125
Open: 225/155 (*Toes to Bar)

 

Tuesday 01.16.18
Skill WOD
8-10 Strict Chin ups
10 Overhand grip barbell rows
20 second hollow rock
4 Rnds
Metcon 
60/50 Cal Row
50 KB Swings
40 Front Squats

Fitness: WB- 35#/26# | FS – 75/55
Performance: WB- 53#/35# |  95/65
Open: WB- 70#/53# |  115/75

 

Monday 01.15.18
Strength WOD
Push Jerk 
Take 15 minutes to find a 1 RM Push Jerk
Push Press
Take 15 minutes to find a 3 RM Push Press
Metcon 
1 Minute at each station
Slam Balls
DB Power Cleans (two dbs)
Push ups
Rest
3 Rounds

Fitness: SB 20#/15#
Perf/Open: SB 30#/20#

 

Saturday 01.13.18
Strength WOD
1 Power Clean + 1 Hanging Clean + 1 Jerk (Weight)
Take 15 minutes to build to a heavy complex
AMRAP in 3
10 Shuttle Runs
10 Power Cleans
**Rest 2 minutes**
AMRAP in 3
8 Shuttle Runs
8 Push Jerks
**Rest 2 minutes**
AMRAP in 3
6 Shuttle Runs
6 Clean and JerksFitness: 95/65
Performance: 115/75
Open: 135/95

 

Friday 01.12.18
Partner WOD
From 0-15 Find a 3 RM Sumo Deadlift (post individual weights for this portion)
From 15-20 Max Assault Bike Cals
From 20-25 Sit ups/Plank
From 25-30  Wall Balls

Fitness: WB 14#/10#
Perf/Open: WB 20#/14#

 

Thursday 01.11.18
Skill WOD
20 Second Ring Support Hold
20 Second Handstand Hold
10 V- ups
3 Rounds
Metcon
40/30 Cal Row
40 1 Arm Alt. DB Snatch
30 Burpees
2 Rounds

 

Wednesday 01.10.18
Strength WOD
Back Squat (6/6/6/4/4)
Metcon
50 Weighted Step ups (20 inch box)
1,000 M Row
50 Weighted Step ups (20 inch box)

**No weight today for the step ups.  It is your choice. Use DBs or Kbs. Choose a load that you can do 50 in 3-4 sets.

 

Tuesday 01.09.18
Skill WOD
8-10 Strict Pull ups
10 1 Arm DB Rows
1 Arm Farmers Carry (30 seconds on each side, as heavy as possible)
4 Rnds
Metcon 
50 Double Unders
30 Sit ups
20 KB Swings
4 Rounds

Fitness: 100 Singles 35/26
Performance: 50 Doubles 53/35
Open: (Unbroken Doubles) 70/53

 

Monday 01.08.18
Strength WOD
Push Jerk (4/4/4/4/4 –  60%+ of 1 RM)
**OR**
Push Press (4/4/4/4/4  –  60%+ of 3 RM)
*15 Banded Pull a parts between each set
Metcon
5 Power Cleans
10 Push ups
15 Air Squats
10 min AMRAP

Fitness: 75/55
Performance: 95/65
Open: 115/75

 

Saturday 01.06.18
Strength WOD
Push Jerk (2/2/2/2/2 ) 95%+ of 1 RM
— or–
Push Press (3/3/3/3/3) 90%+ of 3 RM
Metcon
14 EMOM
Even: 3 Deadlifts (they do not need to be touch and go)
Odd: ____ Burpee Box Jumps

Fitness: 7 BBJ (20″/18″)
Performance: 7 BBJ (24″/20″)
Open: 8 BBJ (24″/20″)

 

Friday 01.05.18

Partner WOD
2 minutes at each station
Rowing
Power Snatch
Slam Ball
Assault Bike
3 Rounds

Each person must work for 1:00 each at each station.

Fitness: 75/55 | 20#/15#
Performance: 95/65 | 30#/20#
Open: 115/75 | 30#/20#

Thursday 01.04.18
Skill WOD
15 Banded Pull Aparts
10 Bird Dogs (with a pause)
1:00 Max Double Unders
4 Rounds

Metcon 
Every 3 minutes for 15 minutes
20 KB Swings
20 Sit ups
Max Cove Shuttle Run (down and back)

Score = Total shuttle runs

Open: GHD Sit ups

Wednesday 01.03.18
Strength WOD
8-10 Single Arm Push Press (8-10 Each Arm)
8-10 Ring Dips
8-10 Narrow Push ups (bring in hands)
3 Rounds

Metcon 
15 Hanging Power Cleans
15 Burpees over the Bar
3 Rounds

Fitness: 95/65
Performance: 135/95
Open: 155/105

Ben Begeron Open Test (AMRAP – Reps)
RX and RX+ -Open Test
AMRAP 20:
50 Wall Ball (20#/14#)
50 Double Unders
40 Box Jumps (24”/20”)
40 Toes to Bar
30 CTB Pull-Ups
30 Bar Facing Burpees
20 Cleans
20 Jerks
10 Snatches
10 Muscle Ups

RX:145/100

Fitness- Open Test
AMRAP in 20 Minutes
50 Wall Balls (14#/10#)
50 Double Unders
40 Box Jumps (20”/18”)
40 Sit ups
30 Pull ups
30 Burpees
20 Cleans
20 Jerks
10 Snatches
10 Bar Facing Burpees

Fitness: 95/65

Sunday 12.31.17

Open Gym 9am – 12pm

Last day to get your meters/miles or both!

Monday 1.1.18

Open Gym 9am – 2pm

Start Fresh…the CF Open is coming!

Read more…

Saturday 12.30.17
Metcon
10 min AMRAP
5 Burpees
10 1 ARM Alt DB Snatch
15 Air Squats

Rest 2 minutes

5 Minutes Max Cals on the Rower

Rest 2 minutes

10 min AMRAP
5 Burpees
10 1 ARM Alt DB Snatch
15 Air Squats

 

Friday 12.29.17
Mobility
1 minute Shoulder Stretch on a box
1 minute Shoulder distraction
Bent over empty barbell row (30 seconds max Reps)
2 Rounds
Partner WOD
80 Front Squats
70 Hanging Power Clean
60 Toes to Bar
70 Hanging Power Clean
80 Front Squats
AMRAP in 16 minutes

Fitness: 95/65
Performance: 115/75
Open: 135/95

 

Thursday 12.28.17
Strength WOD
Sumo Deadlift (Take 12 minutes to build up to a heavy set of 5)
 
Metcon 
30 seconds on, 30 seconds off
Ring Dips
Cals on the Assault Bike
Push ups
Slam Ball
Strict Pull ups
4 RoundsFitness: (Slam Balls) 20#/15#
Perf/Open: (Slam Balls) 30#/20#

 

Wednesday 12.27.17
Metcon
22/18 Cal Row
22 Walking Weighted Lunges
22 Sit ups
22 Box Jumps
20 min AMRAP

 

Tuesday 12.26.17
Strength WOD
Between each set do a 20 second ring support hold.  If an athlete can not hold themselves up on the rings the should hold a high plank on lower rings.
Push Jerk (2/2/2/2/2 ) 85-95% of 1 RM
**or**
Push Press (3/3/3/3/3 ) 85-90% of 3 RM
Metcon
14 1 Arm DB Hanging Power Clean and and Press (7 per arm)
30 Double Unders
10 min AMRAP

 

Saturday 12.23.17
Strength WOD
Deadlift (5/5/5/5/5)
1 minute farmers carry after each set
Metcon 
30 Ring Muscle ups for time

Fitness: 30 burpees then 30 pull ups
Performance: 40 Burpee Chest to Bar Pull ups for time
Open: 30 Ring Muscle ups for time.

12 min Time cap

 

Friday 12.22.17
“The 12 Days of Christmas”
1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings 53#/35#
4 Hang Cleans #95#/65#
5 Push Press 95#/65#
6 Front Squats 95#/65#
7 Push Ups
8 Sit Ups
9 Wall Balls 20#/14#
10 Box Jumps
11 Pull Ups
12 HSPU
FITNESS: 
Barbell: 75/55
KB:  35#/26#
WB: 14#/10#
BOX:  20″/18″
PERFORMANCE/OPEN:
Barbell: 95/65
KB: 53#/35#
WB: 20#/14#
BOX:  24″/20″

HSPU: NO ABMATS (OR one abmat with 25# plates)

30 MINUTE HARD TIME CAP!
Please note it can be completed individually, as a team or scaled in a VARIETY of ways.  Talk to your coach about how to scale for your level of fitness… it should be FUN… not brutal!

Here is the rep order:

Thursday 12.21.17
Strength WOD
Metcon (No Measure)
10 Floor Press
10 Single Arm Push Press (10 each arm)
20 Second Handstand Hold
3 Rounds
Metcon
Grace 
For Time:
30 Clean and Jerks, 135# / 95#
Fitness: 95/65
Performance: 135/95
Open: 135/95

 

Wednesday 12.20.17
Metcon
1 minute at each station
Row
Sit ups
Assault Bike
Hip Extension
Rest
4 Rounds

 

Tuesday 12.19.17
Strength WOD
**Once all sets are completed do 50 Perfect Push ups
Push Jerk (2/2/2/2/2)
( 80-85% of 1 RM)
 –OR–
Push Press (3/3/3/3/3 ( 80-85% of 3 RM))
Metcon
6 Pull ups
7 Burpees
8 KB Swings
9 min AMRAP

Fitness: 35/26
Performance: 53/35
Open: 70/53 (Chest to Bar)

 

Monday 12.18.17
Strength WOD
1 Squat Clean + 2 Front Rack Lunges (Weight)
Take 10 minutes to find a heavy load in this complex
Metcon
Work It (Time)
20 1 Arm DB Snatch (take the DB from the ground to overhead, swtich arms each rep)
25 Box Jumps
30 Front Rack Lunges
2 Rounds

**For the DB, go as heavy as possible.  Use something you can lift with good form while fatigued.**

Fitness: 95/65 | 20″/18″
RX: 115/75 | 24″/20″
RX+: 135/95 | 24″/20″

 

Saturday 12.16.17
Metcon 
30 Wall Balls
25 Sit ups
20 KB SDHP
5 Shuttle Runs
4 Rounds

Shuttle run- Down and back = 1

Fitness: 14#/10# | 35/26
Performance: 20#/14# | 53/35
Open: 20#/14# | 70/53 (40 wall balls/15 GHD Sit ups)

 

Friday 12.15.17
Partner WOD
50 M Double DB Overhead Walking Lunge
50 M Farmers Carry
5 Power Cleans
20 min AMRAP
Alternate rounds
Fitness: 115/75 (weighted walking lunge)
Performance: 155/105
Open: 185/125

 

Thursday 12.14.17
Metcon
1,000/800 M Row
30 Toes to Bar*
15 Ring Dips
3 RndsFitness: *40 Sit ups
Performance: 25 Toes to Bar
Open: 30 Toes to Bar (20 Ring Dips)

 

Wednesday 12.13.17
Strength WOD
Box Squats
(20 Second hollow hold after each set)
Metcon 
1 Minute Assault Bike
**1 Minute Rest**
1 Minute Max Front Squats
**1 Minute Rest**
1 Min Max Slam Balls
**1 Minute Rest**
2 Rounds

Score = Total Cals + Reps
FS        |   SB
Fitness:               96/65  |  20#/15#
Performance: 115/75  | 30#/20#
Open:                135/95   | 30#/20#