“friday 8.1.14”

IMG 4854

 

Warm-up:

          dynamic + hip mobility + front rack mobility

           

Strength:

back squat: 5x3 building (2 sec pause squat)

bb strict press: 5x3 

WOD:

8 rounds (1m on 1m off)

5 thrusters (135/95)

run 100m 

ME burpees

 

 

 

 

 

Read more: friday 8.1.14
 

“thursday 7.31.14”

IMG 4812

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Warm-up:

          snatch mobility

Skill:

           hang snatch + power snatch/ fitness: db snatch 

Strength:

build to heavy: hang power snatch + power snatch + hang power snatch + power snatch

Fitness:

build to heavy 2 db snatch

pull-ups: 4x5 (try and match mondays weight)

WOD:

        

21-15-9 Complex

 

For time:
8 deadlifts, 155 lb. 
7 cleans, 155 lb. 
6 snatches, 155 lb. 
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb. 
5 cleans, 155 lb. 
4 snatches, 155 lb. 
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb. 
3 cleans, 155 lb. 
2 snatches, 155 lb. 
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

12 min time cap (if ring muslce up are easier than bar mups, use rings)

 

Fitness:

12 amrap

12 deadlifts

10 ring rows

8 power cleans (same as DL)

6 burpees

 

 

 

 

 

 

 

Read more: thursday 7.31.14
 

“wednesday 7.30.14”

IMG 4749

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Warm-up:

          20 banded reverse flys + 200m run x2

Skill:

           ttb

Strength:

otm 10

TTB (pick a number you can sustain for all 10 rounds)

WOD:

50 double unders

400m run

30 rkbs (53/35)

20 slam balls (50/35)

10 wall walks

20 slam balls

30 rkbs (53/35)

400m run

50 double unders

NO CHALK for WOD 

 

 

 

 

Read more: wednesday 7.30.14
 

“tuesday 7.29.14”

IMG 4776

 Guess the CFrte1 athlete!

Warm-up:

dynamic

 

Strength:

speed back squats: 10x2 @65% (fast reps/ 1:30 rest)

 

WOD:

4 amrap

5 hspu (2x45's+10/45+25 both w/ ab mat) 

8 box jumps (30/24)

4 amrap

5 front squats (185/125)

8 box jumps (30/24)

 

 

 

 

Read more: tuesday 7.29.14
 

“monday 7.28.14”

IMG 4745

 

Warm-up:

          dynamic + shoulder mobility

Skill:

           sumo deadlift

Strength:

sumo deadlift: heavy 4

chin-ups: 4x5 

WOD:

100 db snatches (70/50)

3 burpees every minute 

(10min cap)

 

 

 

 

Read more: monday 7.28.14
 

“friday 7.25.14”

IMG 4751

 

Warm-up:

          dynamic

Skill:

           hang power clean

Strength:

hang power clean: 5 rep

WOD:

2-4-6-8-10-12-14-16...

power clean (155/105)

pull-ups x2

20 double unders 

(9 min cap)

 

 

 

 

Read more: friday 7.25.14
 

“thursday 7.24.14”

IMG 4743

 

Warm-up:

         mobility shoulder + wrist

 

Strength:

front squat: heavy 1rep (when you fail you are done)

db press: 4x8 

WOD:

Death by Front squat

 @70% from floor

 

 

 

 

Read more: thursday 7.24.14
 

“wednesday 7.23.14”

IMG 2334

 

Warm-up:

          dynamic

Skill:

           rope climb

Strength:

levers: 4x4

rope climb practice 

WOD:

18 amrap

200m sprint

1min rest

(if you get out the door under 18min that run counts)

 

 

 

 

Read more: wednesday 7.23.14
 

“tuesday 7.22.14”

IMG 4684

 

Warm-up:

          power + squat snatch

Skill:

           Snatch

Strength:

(20min) Snatch:build slowly to a heavy 1. only 5 fails total 

WOD:

(15 minute cap)

3 rounds 

10 deadlifts (225/155)

15 push-ups

then

4 rounds

7 snatches (135/95)

10 push-ups 

then

5 rounds 

5 s2oh (135/95)

5 burpee over the bar

Fitness:

3 rounds 3 min on 1min off

10 DL (135/95)

10 push-ups

 

 

 

 

 

Read more: tuesday 7.22.14
 

“monday 7.21.14”

IMG 4708

 

Warm-up:

          dynamic + should mobility + front rack

Strength:

back squats: speed 8x3 @ 60% of (7/11/14)

WOD:

 “Satan’s Whiskers” (time cap 8 min)
3 rounds
10 C2B Pull ups/pull-ups/ring rows (no bands)
10 Front Squats, 165/115

10 Burpees 

 

Fitness:

4 rounds

10 ring rows

10 front squat (95/65)

10 burpee

 

 

 

 

Read more: monday 7.21.14
 

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