WOD & Blog
CFNH represents at the 6th Annual Get Strong Du4 Golf Tournament
ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 Ring Support
5 x Scap Pull-ups
15 x Air Squats (Wall Therapy
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3
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“Deuce Coupe”
Complete 21-15-9 reps for time of
Power Snatch (115/75)
Ring Dips
Post times to comments.
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ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x V-ups
10 x KB Deadlift (24/16)
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift based off your single from 06.09.2017.
Deadlift 5-5-5-5 (75%)
Notes: Today’s % are based off of your 1-rep number from last week.
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“The Dumb-bell Smarts”
Complete 6 rounds for time of
10 X Push-ups
10 x Toes-2-Bar
10 x KB Snatch (5L/5R)(50/35)
20 x Russian Twists (50/35)
Post times to comments.
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ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Spikeball!
II. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-5-5-5
Notes: Today’s Overhead Squat training was programmed with an emphasis on technique reinforcement and proficiency in utilizing the rack jerk as a method for establishing a start point for each working set. All performance points considered, if a 5RM is within range then by all means; Get some, freaks.
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“Baller Run”
For time
Run 200m
40 x Wallball (20/14lbs)
20 x Slamball
Run 400m
30 x Wallball (20/14lbs)
15 x Slamball
Run 800m
20 x Wallball (20/14lbs)
10 x Slamball
Post scores to comments.
Skill Development
*See whiteboard for skills/drills
ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Barbell Row
5 x Power Clean
5 x Push Press
III. Mobility
“Accordian”
Complete for time
7-6-5-4-3-2-1 x Clean & Jerk (155/105)
21-18-15-12-9-6-3 x GHD Sit-ups
Post times to comments.
ROMWOD
“Don’t Delay, ROM Today”
ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
6 rounds of 2R+2L, rest as needed between efforts.
Notes: Today’s training stipulates 2 reps per side without bringing the weight down. Increase weights with each set as able.
Post scores to comments.
“Awe Full”
Complete as many rounds/reps as possible in 14:00 of
5 x Bar Muscle-ups
10 x Russian KB Swings (32/24kg)
15 x Box Jumps (24/20”)
Notes: Bar muscle-ups scale to 8 x Scaled Bar Muscle-ups or 10 x Pull-ups. Get some, freaks.
Post scores to comments.
Skill Development
Tabata L-sit or 100 x Abmat Sit-ups
ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5
Post loads to comments.
“Tennis Match”
Complete for time
10-9-8-7-6-5-4-3-2-1 x Handstand Push-ups
5-4-3-2-1-5-4-3-2-1 x Power Snatch (95/65)
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ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
50ft x Waiters Walk
10 x KB Deadlift
10 x Walking Lunges
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift.
Deadlift 5-4-3-2-1
Notes: Athletes will only perform 1 heavy single today. This is not a 1-rep max effort, rather a heavy single rep in preparation for next week’s 1RM test.
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“Event 3 Redux”
For time:
100-ft x Overhead Walking Lunge (75/50)(32/24)
100 x Double-unders
25 x Wall-ball (20/14)
6 x Rope Climbs
25 x Wall-ball (20/14)
100 x Double-unders
100-ft x Overhead Walking Lunge (75/50)(32/24)
Time cap: 16 minutes
Notes: Athletes may choose between using a dumbbell or kettlebell for today’s workout. Substitution for Rope Climbs will be 3x rope pulls to standing and back, or 5x pull-ups.
Post times to comments.
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ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
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“Angry Flight”
Climb as high up the following rep ladder as possible against a 12:00 Running Clock.
3-6-9-12-15… x Thrusters (95/65)
3-6-9-12-15… x Bar Facing Burpees
3-6-9-12-15… x V-ups
Post total reps completed to comments.
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Image: Carl notices some new power during a Golf outing in preparation for a charity benefit tournament this coming June 16th. The benefit is for a friend of Coach Chase’s named Chris Dufour: read about the cause by clicking HERE.
ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run 400m
2-3 Rounds of
3-5 x Pull-ups (kipping practice)
10 x KB Swings
10 x Hollow Rocks
II. Mobility
“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups
Post scores to comments.
ROMWOD:”DORSAL”
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ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch Complex
Warm-up as needed (3 sets x 3 reps) before working to establish a heavy single effort for the following snatch complex.
Snatch + Hang Snatch
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“Huntsman”
Complete 5 rounds for time of
10 x Box Jumps (30/24)
15 x Ring Push-ups
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