WOD & Blog
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Coach’s Choice
III. Mobility
Notes: Athletes are encouraged to work on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.
Impact/Focus: Turkish Get-ups 2-2-2-1-1-1
Work through 6 total sets of progressively heavier KB Turkish Get-ups as described below.
1st set: 2 x left side + 2 x right side
2nd set: 2 x left side + 2 x right side
3rd set: 2 x left side + 2 x right side
4th set: 1 x left side + 1 x right side
5th set: 1 x left side + 1 x right side
6th set: 1 x left side + 1 x right side
Post sets/reps/loads to comments.
“Christine”
Three Rounds for time
Row 500m
12 x Deadlift (1xBodyweight)
21 x Box Jumps (24/20”)
Notes: Scale load/box jump height as needed for individual skill levels. Get some, freaks.
Post scores to comments.
Skill Development
4-6 sets of L-sits (Rings/Matadors/Paralettes) for maximum time
Post scores to comments.
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Thank you to everyone that came to the CFNH Holiday Party on Saturday night. I hope everyone had a great time and enjoyed themselves!
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Meat Seizure”
Complete for time
21 x Power Clean (135/95)
21 x Handstand Push-ups
21 x Toes-2-Bar
15 x Front Squat (135/95)
15 x Handstand Push-ups
15 x Toes-2-Bar
9 x Clean (135/95)
9 x Handstand Push-ups
9 x Toes-2-Bar
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Slamball Throw (Forward)
50ft x Slamball Throw (Reverse)
10 x Hollow Rocks
III. Mobility
Notes: Slamball Throw (Forward) is a two arm chest pass… Yes, I used a basketball term. The Slamball Throw (Reverse) is similar to an ‘American’ KB Swing that launches the Slamball overhead and behind the athlete.
Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Sliced Ham”
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Thrusters (95/65lbs)
Run 200m
21 x GHD Sit-ups
Notes: Each round alternates between Thrusters and GHD Sit-ups after each 200m Run.
Post rounds/reps completed to comments.
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**IMPORTANT** Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed
Friday: Classes at 10 & 11am and 4 & 5PM only.
Saturday: Open Gym 9-11am
Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.
Warm-up Drills
I. Individually
II. Mobility
“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x Sumo Deadlift High Pulls (135/95lbs)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups
Enjoy, freaks! We hope everyone has a wonderful holiday season!
Post times to comments.
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Announcements: Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed
Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Power Snatch Complex
Warm up as needed before working to a maximum load in the following Snatch complex.
Power Snatch + Hang Power Snatch + Overhead Squat
Notes: This is a great time for athletes to utilize the hook grip we have been preaching to you. Once the barbell leaves the ground it does not touch until the entire complex is complete.
Post loads to comments.
“Tutankhamen”
Complete 5 Rounds, each individually timed. Rest 1:00 between efforts.
50ft x Overhead Walking Lunges (45/25)
50ft x Reverse Overhead Walking Lunges (45/25)
15 x Plyo Push-ups
30 x Double unders
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Body Row (Rings)
:10-15 x Ring Support
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC OHS or Wall Facing Squats
III. Mobility
Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“A Fifty Split”
20-15-10-5 reps for time of
‘American’ KB Swings (32/24kg)
Toes-2-Bar/Knees-2-Elbows
Post times to comments.
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Announcement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Flipase & Chromatids”
For time
10-9-8-7-6-5-4-3-2-1 x Thrusters (95/65lbs)
1-2-3-4-5-6-7-8-9-10 x Pull-ups
Post times to comments.
Skill Development
Athlete’s choice of
Tabata x L-sit for cumulative time
or
75 x GHD/Abmat Sit-ups for time
Post scores to comments.
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Announcement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 x Ring/Static Dip Support
7 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility
Impact/Focus: Ring/Static Dips
Warm up as necessary before completing one of the following workload options based on your current level of progression.
I. Weighted Ring Dips 5-5-5-5-5
II. Ring Dips 5 x 8-12 reps
III. Static Dips 5 x 8-12 reps
Notes: Scaled options include using resistance bands in order to complete full workload.
“Yumbo”
Complete as many rounds/reps as possible in 12:00 of
4 x Clean & Jerk (135/95)
8 x Burpees
12 x Slamball (40/20)
Post rounds/reps completed to comments.
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Announcement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!
Warm-up Drills
I. Row 750m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus #1: Pause Front Squat
Warm up as needed before completing the following workload below.
Front Squat 3-3-3-3-3 (25X1 Tempo)
Notes: Tempo Description HERE. Athletes will increase weights with each set.
Post loads to comments.
Impact/Focus #2: Bench Press EMOTM
Warm up as needed before completing the following workload below every minute on the minute for 10:00.
3 x Bench Press
Notes: As a guideline athletes should aim to use 15-20lbs less than the weights achieved on 11.18.2014. Hmmm keeping a workout log…
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch 1RM
Warm up as needed before working up to a new 1-rep max for Snatch.
Snatch 1-1-1-1-1RM
Post loads to comments.
“Task FGB”
21-15-9 reps of
Wallball (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (kcal)
Post times to comments.
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