WOD & Blog
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. 2-3 Rounds of
1 x Indoor Lap
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat.
Front Squat 1-1-1-1-1RM
Notes: To reference previous scores from 04.17.2017 please click HERE.
Post loads to comments.
“Swang”
Four rounds for maximum repetitions + kcal possible.
Complete as many repetitions as possible during each movements’ minute long work interval.
1:00 x Push Press (95/65lbs)
:15 x Rest/Transitions
1:00 x GHD Sit-ups
:15 x Rest/Transitions
1:00 x Row (kcal)
1:00 Rest…
Notes: There are :15 seconds allotted for transition between movements/stations. There is also a 1:00 rest between rounds. Score is cumulative repetitions and kcal rowed for one total value. Get some, freaks.
Post scores to comments.
Skill Development:
Select one of the following
I. Back Extensions 3×10
II. Glute Ham Raises 3×10
III. Back Extensions 3×15
Iv. Good Mornings 3×10
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. Speed Rope 2:00
II. 2-3 rounds of
:15 Handstand Hold
7 x Hindu Push-ups
7 x Deadlift (45/35)
7 x Power Clean (45/35)
III. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Deadlift.
Deadlift 2-2-2-2-2
Post loads to comments.
“Gravitron”
Complete for time
30 x Double unders
15 x Handstand Push-ups
30 x Double unders
30 x Power Snatch (95/65)
30 x Double unders
30 x Hang Power Cleans (95/65)
30 x Double unders
15 x Handstand Push-ups
30 x Double unders
Post times to comments.
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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. 9 Foundational Movements x 5 Reps each
II. Mobility
Impact/Focus: Front Squat Heavy Singles
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Front Squats. Utilize additional sets of single reps to build to the 90-95% workload range as needed to facilitate best lifting performance.
Front Squat 1-1-1-1 (90-95% of 1RM)
Notes: Get some (comma) freaks.
Post loads to comments.
“Put Five On It”
For time
25 x Wallball
20 x Toes-2-Bar
20 x Burpee (both hands to rig)
20 x Wallball
15 x Toes-2-Bar
15 x Burpee (both hands to rig)
15 x Wallball
10 x Toes-2-Bar
10 x Burpee (both hands to rig)
Post scores to comments.
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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. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Power Clean + Push Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy single repetition record.
Power Clean + Push Jerk 1-1-1-1-1
Drop Sets 3×2 @ 80%
Notes: Today is not necessarily a 1RM effort but rather a heavy single based on how your body responds. Technique takes precedence as usual. Drop sets will be based off highest number hit.
Post loads to comments.
“All In The Hips”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
KB Swings (32/24)
Box Jumps (24/20)
Post times to comments.
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Thank you to everyone that took time out of their weekend to show their respects for “Murph” and those who have given the ultimate sacrifice this morning. It was a great turnout and awesome atmosphere. This community continues to amaze us. It was a great kick off to an exciting summer! – CFNH Coaches
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. Row 500m
II. Coaches Choice
III. Mobility
“Victory Laps”
Complete as many rounds/reps as possible in 13:00 of
Row 500m
10 x Slamball (40/20)
25 x Abmat Sit-ups
Post rounds/reps completed to comments.
ROMWOD
“Abiding”
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-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
25ft x Farmers Walk (Left)
25ft x Farmers Walk (Right)
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift Every :90
Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total.
3 x Deadlift
Notes: Athletes should plan to increase weight every 1-2 sets as form allows.
Post loads to comments.
“Swedish Fish”
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders
Post total rounds/reps completed to comments.
Skill Development
Mobilize in preparation for “Murph”
Read More
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push or Split Jerk 1RM
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Push or Split Jerk x 1-1-1-1-1RM
Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks.
Post loads to comments.
“Blackjack”
Four rounds for time of
9 x Burpees
15 x Slamball (40/20lbs)
21 x Wallball (20/14lbs)
Post scores to comments.
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ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run 400m/Row 500m
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 #1: Snatch Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.
Snatch 2-2-2-2-2
Post loads to comments.
Impact/Focus #2: KB Swing/GHD EMOTM
Complete the following workload every minute on the minute for 10:00.
Even: 15 x ‘American’ KB Swings (32/24)
Odd: 15 x GHD Sit-ups
ROMWOD
“Pigeons, Puppies, & Frogs”
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-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.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L
Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.
Post scores to comments.
“Gymnasty-Thuglife”
Complete for time
Run 200m
20 x Pull-ups
20 x Ring Dips
Run 400m
20 x Pull-ups
20 x Ring Dips
Run 800m
20 x Pull-ups
20 x Ring Dips
Post scores to comments.
Skill Development
I. Individual Mobility/RomWOD efforts
II. 6 Rounds for quality work/max time in hold of
:15 x L-sit (rings/paralettes/hanging knee raise)
:45 x Rest/socialize
III. 4 Rounds for quality
:20 x Plank + Side Plank R + Side Plank L (total :60 work)
:30 x Rest/socialize
Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you!
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (20/14)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 1-1-1-1 (95% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Tier”
For time
12 x Power Cleans (165/115)
20 x Pistols (alternating)
9 x Power Cleans (185/125)
16 x Pistols (alternating)
6 x Power Cleans (205/135)
12 x Pistols (alternating)
Post times to comments.
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