WOD & Blog
Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!
Warm-up Drills
I. 2:00 x Speed Rope (Freestyle)
II. 5-4-3-2-1 reps of
Pull-ups
Medicine Ball Cleans (40/20)
Burpees
III. Mobility
Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Athletes still developing Muscle-up/Pull-up/Ring Dip:
1A. Muscle-up Transition Work 3-3-3-3-3
1B. Pull-ups/Ring Dips 5 sets x 3 reps each
2. Muscle-up Negatives 3-3-3-3-3
Athletes with Muscle-ups:
1. Deadhang Muscle-ups 2-2-2-2-2
2. Muscle-ups (CFGS) 5 sets x 3+ reps
Notes: Athletes still developing full range of motion pull-ups and ring dips will be instructed on the muscle-up transition. After completing 1A, athletes will then complete 1B for additional work.
“All Hallows’ Eve”
Complete as many rounds/reps as possible in 14:00 of
8 x Cleans (115/75)
14 x Box Jumps (30/24)
Post rounds/reps completed to comments.
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Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!
Warm-up Drills
I. Row 2:00
II. 3 rounds of
:20 Handstand Hold
5 x Ring Rows
10 x Hindu Push-ups
III. Mobility
Impact/Focus #1B: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post loads to comments.
Impact/Focus #1B: Push Press
Using the weight from your last set of Press, complete the following workload.
Push Press: 3 sets of 5-10 reps with 2-second pause in “Dip” position.
Post loads to comments.
Impact/Focus #2: Grip Work
Athletes will spend 10:00 working through various methods focusing on developing their grip strength.
Farmer’s Walk
Plate Carry
Axle Bar Hold
Pull-up Hang
WOD
5-10 minutes of Metabolic Conditioning (Hint: Tires…)
Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Power Snatch (45lbs/PVC)
7 x Hollow Rocks
10 x Walking Lunges
III. Mobility
Impact/Focus: Walking Lunges
Warm up as needed before completing the following workload.
50ft x Max Walking Lunges (Front Rack)
Notes: After warm-up athletes will have 3-4 attempts to move the most weight possible for 50ft of walking lunges with the barbell in the front rack.
Post loads to comments.
“Jack-o-latern”
4 rounds for time of
Run 200m
8 x Power Snatch (135/95)
12 x L-Leg Raises (Strict)
Post times to comments.
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Thanks to all those that showed up to the Halloween Party Saturday night. I hope you all had fun!
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squats
Complete the following workload based off your 1RM Back Squat from 10.20.2014.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3×5 x 75%
Notes: Those athletes that are looking to improve their leg strength further, we will be providing additional an additional squat workout to be completed on Saturday’s.
Post loads to comments.
“Ghouls and Ghosts”
Complete for time
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
*5 x Burpees after each round
Post times to comments.
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Please welcome out October On-Ramp graduates to the community. Lynn, Tom, Paul, Victor, Katelyn, Daniel, Elizabeth, and Kelly (Liliane and Hugo not pictured) will be slaying WOD along side you.
Warm-up Drills
I. Run 400m
II. 6:00 Partner Warm-up
III. Mobility
Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post loads to comments.
“J.T.”
21-15-9 Reps of
Handstand Push-ups
Ring Dips
Push-ups
Notes: Athletes looking for additional sting to today’s workout are encourage to attempt deficit handstand push-ups and/or clapping push-ups. Get some…
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Post time to comments.
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Warm-up Drills
I. 2:00 Speed Rope
II. 2 rounds of
9 Fundamentals x 5 reps each (45lbs)
III. Mobility
Impact/Focus: Press 5-5-5+
Work through the following sets of Presses using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes:1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Effective Cohesion”
Complete as many rounds/reps as possible in 5:00 of
10 x Russian KB Swings (32/24)
10 x Medicine Ball Cleans (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
Post rounds/reps completed to comments.
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Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
5 x Overhead Squats (45lbs/PVC)
10 x Hollow Rocks
III. Mobility
Impact/Focus #1: Overhead Squat 3-3-3-3-3
Warm-up as needed before completing the following workload.
Overhead Squat 3-3-3-3-3
Notes: Increase weights with each set. If it feels right go for a 3-rep maximum.
Post loads to comments.
Impact/Focus #2: Barbell Row
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Barbell Row 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 of Metabolic Conditioning
Skill Development
Accessory Movement (Wait and see.)
Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!
Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
High Knees
Butt Kicks
Lateral Shuffle
Karaoke (Grapevine)
Burpee Broad Jump
Tumble
Etc…
II. Mobility
Impact/Focus: “I’ve Got the Black Lung Pop”
Choose one of the three following Rower WOD options:
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
15 Rounds of :30 x Max Distance x :20 Rest
Post times per interval or total distance over the 15 Rounds based on your choice of training to comments.
“Brokedown Palace”
Complete as many rounds/reps as possible in 5:00 of
12 x Power Snatch (75/55lbs)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
9 x Power Snatch (75/55lbs)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
6 x Power Snatch (75/55lbs)
10 x Double-unders
Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.
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Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus: M.E. Back Squat
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1
Post loads to comments.
Notes:1-Rep Maximum/Percentage Calculator
“Grace”
For time
30 x Clean & Jerk (135/95)
Post times to comments.
Skill Development
3 rounds of
:25 Handstand Hold
20 x Knees-2-Elbows (Strict)
20 x Abmat Sit-ups
Warm-up Drills
I. Run 800m
II. 3 Rounds of
8 x KB Swings
8 x Abmat Sit-ups
8 x Mountain Climbers
III. Mobility
“Reminiscent”
Complete for time
100ft Walking Lunges
12 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
10 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
8 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
6 x DB Snatch (50/35)
10 x Toes-2-Bar
100ft Walking Lunges
4 x DB Snatch (50/35)
10 x Toes-2-Bar
Notes: Of course we’re going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely.
Post times to comments.
Skill Development
Complete at your own pace
3 rounds
10 x Back Extensions
:20 x Ring Dip Static Hold