WOD & Blog
#handstands4tay
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 L-Sit Hold
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum for Back Squat.
Back Squat 5-5-5-5-5
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“Abattoir”
Complete 8 Rounds of the following triplet,
Double unders
Abmat Sit-ups
KB Swings (24/16kg)
Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total)
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Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Sotts Press
Following movement review, complete the following workload. Increase weights with each set as form allows.
Sotts Press 3-3-3-3-3-3
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“Murph-ish”
Complete 4 rounds for time of
Run 200m
20 x Pull-ups
30 x Push-ups
40 x Air Squats
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE
Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Press (45/35)
5 x Push Press
5 x Push Jerk
5 x Split Jerk
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below. Increase weights with each set.
Push/Split Jerk 5-4-3-2-1
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“Six Gun Shooter”
Complete as many rounds/reps as possible in 13:00 of
6 x Power Snatch (95/65)
12 x V-ups
21 x Box Jumps (24/20)
Post rounds/reps completed to comments.
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All of the coaches at CFNH would like to say goodbye to Doug a.k.a. Fresh Prince. Yesterday was his last regular class at the gym and we’re sad to see him go (he’ll still stop by on Saturdays). Over the past two years it has been a privilege to have him as an athlete and friend. He has especially made huge progress over the past few months, and I’m excited for his future. Good luck Dougie!
Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Clean 3RM
Warm up as needed before working to establish a 3-rep maximum for Power Clean.
Power Clean 3-3-3-3-3RM
Note: Today’s reps will be touch and go reps. The bar may not rest on the floor between repetitions.
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Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload.
Front Squat 2-2-2-2-2
Notes: Athletes should look to achieve a higher weight than last week since there is no time restriction for the rest period. Get some freaks.
WOD
5-10:00 Metabolic Conditioning
Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE
Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x KB Swings (24/16)
III. Mobility
Impact/Focus: Handstand Push-ups EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00
3 x Handstand Push-ups
Notes: Athletes who have strict handstand push-ups should be working on efficiently connecting kipping handstand push-ups. Athletes who are working towards full ROM should be working their current level of progression.
“Bambi”
Complete for time
1 round of
30 x ‘American’ KB Swings (24/16)
30 x Ring Dips
30 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)
Then… 2 rounds of
15 x ‘American’ KB Swings (24/16)
15 x Ring Dips
15 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)
Then… 3 rounds of
10 x ‘American’ KB Swings (24/16)
10 x Ring Dips
10 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)
Notes: After completing each section of the workout (after 1 round of all 30 reps, 2 rounds of 15, and 3 rounds of 10 reps) athletes will complete 2 x turkish get-ups with their kettlebell.
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Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Row 2:00
II. 15.5 Workout Review/Warm-up
III. Individual Mobility
“Workout 15.5”
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Notes: This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
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Happy Birthday Coach Luke!
Announcements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Partner Warm-up
III. Mobility
Impact/Focus: Turkish Get-up Complex
Warm up as needed before completing the following complex.
Turkish Get-up + 3 x Overhead Squat
Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex.
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“Dirty Thirty”
For time
30 x Box Jumps (24/20)
30 x Jumping Pull-ups
30 x KB Swings (24/16)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35)
30 x Back Extensions
30 x Wallball (20/14)
30 x Burpees
30 x Double unders
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Announcements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!
Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus: Push/Split Jerk
Warm up using 3 sets x 5 reps before completing the following workload.
Push/Split Jerk 2-2-2-2-2
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“Metacognition”
Complete for time
Row 1000m
Then 5 rounds of
5 x Deadlift (275/185)
10 x Burpees
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Announcements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!
Warm-up Drills
I. 8:00 AMRAP of
Sprint 200ft
10 x KB Swings (24/16)
10 x Goblet Squats
III. Mobility
Impact/Focus #1: Snatch
Following movement review/warm-up complete the following workload. Increase weights as form allows.
Snatch 1-1-1-1-1
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Impact/Focus #2: Front Squat EMOTM
Warm-up as needed (3 sets x 5 reps) before completing the following workload every minute on the minute for 8:00.
2 x Front Squats
Notes: Athletes should plan to increase weight each set.
“CFNE Bulletproof Shoulders”
Today we will be reviewing the Bulletproof Shoulder routine in class. This is a shoulder building routine that athletes can be completing after class a few times a week.
VIDEO DEMO HERE
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Pull-up EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.
5 x Pull-ups
Notes: Looking for an additional challenge? Chest-2-Bar Pull-ups will suffice. During this time athletes should be working on connecting kipping pull-ups (butterfly or gymnastics). Athletes that are not yet at kipping pull-ups should scale appropriately for a challenging workload.
“GHD Annie”
50-40-30-20-10 reps of
Double-unders
GHD Sit-ups
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