WOD & Blog

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Clean & Overhead Conditioning
Warm-up as needed building to an intended working weight for A. Power or Full Cleans and B. Shoulder-to-Overhead. Score will be weight x reps for a total load lifted at the end per movement.

3 minutes x Clean (Power or Full)
3 minutes x Shoulder-to-Overhead
2 minutes x Cleans (Power or Full)
2 minutes x Shoulder-to-Overhead
1 minure x Cleans (Power or Full)
1 minute x Shoulder-to-Overhead

A. Max reps Cleans (Power or Full)
B. Max reps Shoulder-to-Overhead

*Select a weight for the max rep sets. Score is total weight lifted; ie. take the barbell weight and multiply it by the # of reps performed, for each movement.

Post scores to comments.

“Fruckus”
For time
Run 400m
Immediately into…
40-30-20
1-Arm DB Hang Clean-to-Overhead (35/20lbs)
Slamball (or Hammer Strikes x2)
Finish with…
400m sprint

NOTES: *On the 12 minute mark athletes may score rounds/reps and move onto the run. Reps are 1/2 each arm for 1arm db, perform alt each rep or partition as needed to make 20r +20 left etc. Additional Challenge Options: 800m Runs, 50/35lbs for the dumbbell, Burpee with push-up on the Slamball added to each rep (Burpee+Slamball x 40-30-20 each round).

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Muscle-ups
Warm up as needed before completing the following,

5 Rounds, on the 2:30 of
(select one of the training options)
I. 3-5 x Muscle-ups
II. 3-5 x Jumping/Band Scaled Muscle-ups
III. Pull-ups & Dips
3,5 or 7 x Pull-ups (strict or kipping)
+
3,5 or 7 x Ring/Matador Dips (strict or kipping)

NOTES: Muscle-ups may be Bar or Ring.

Post scores to comments.

“Parlay”
14:00 AMRAP
5 x Muscle-ups
Row 21/15 kcal
80ft x Bear Crawl
*20ft HS Walk for Rx+

NOTES: Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Pliability/ x 18:00
II. Set-up, Training Flow & Movement Review & Benchmark Warm-up Sets

“Karen”
Complete for time

150 x Wallball (20/14lbs)

Notes:

“Today’s workout is a classic benchmark containing a high volume of a light weightlifting movement. If you have completed this workout before, be sure to look back at your score to help you navigate today’s effort. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.”

Compare to scores from 01.10.2024 linked HERE.

Post times to comments.

“Complementary Mints”
3-4 Rounds or a 10:00 AMRAP for Quality of

10 x GHD Back Extensions (:03 second hang at the bottom of each rep)

:20 x L-Side Plank
15 x Plank Pumps

:20 x R-Side Plank
15 x Plank Pumps

30 x Hollow Rocks

10L+10R x Low Plank (forearms/Bench) DB Row

*Controlled negative on each set.

NOTES: This segment of training after the benchmark WOD above is intended to complement the physical tax but not the body after a high volume of Wallball/workload. Athletes will have the option to work through this for 10:00 of quality effort or may opt to Spikeball it the heck up and get some!

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Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Hang Power Snatch + Power Snatch
Warm-up sets/reps building to a starting weight before working through the following. Athletes may look to 75-80% of a Power Snatch 1RM as an estimated 1RM reference for the Hang Power Snatch.

8 Rounds, on the :90
1 x Hang Power Snatch
+
1 x Power Snatch

NOTES: Climb across as few or as many rounds as needed to find the best set possible for the day, repeat the effort as necessary across the remaining rounds.

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“It’s All In The Hips”
For time, vs. a 12:00 time cap

Power Snatch (95/65lbs)
15-15-15-15-15 x GHD Sit-ups
12-12-12-12-12 x Box Jumps (24/20″)

NOTES: Scale height of the box or to box step-ups as applicable. Power Snatch weight target for scaling up or down would be that which encourages a rapid pace through single reps and/or multiple rep sets performed with consistent mechanics. GHD Sit-ups may scale to Scaled GHD Sit-ups or Abmat Sit-ups for today.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
*Running Technique & Mechanics Indoor Warm-up
OR
50-100-150m Shuttle Run applying Drills

“Metric Monday”
0-12:00
1 mile Time Trial
*See notes below for scaling guidance.

12:01-20:00
3 Rounds, resting as needed between;
Max Reps x Strict Chin-ups
Max Reps x Strict Push-ups
*Scale movements as needed. Score best set for each movement and total reps completed for each.

20:01-32:00
Establish a 1RM Front Squat (from the rack)
Rx+ Establish a 1RM Thruster (from the deck)

NOTES: Running may be subbed for Rowing, Air Bike, or Indoor Shuttle Runs if the athlete needs a different movement. If applicable scale the total distance (ie. 1200m for 1mi) before using partitioning to complete a composite score for the time trial. For example: Complete 4 x 400m Runs, resting as needed, to partition the one mile time trial. Add the times together for a ‘composite score’.

32:01-34:00
Rest, Reset, Prepare for…

“Splash Out”
8:00 AMRAP of
Push Press (95/65lbs) x 1,2,3…(+1 rep per round)
Burpees x 1,2,3…(+1 rep per round)
*Score rounds and reps completed.

Skill Development
*Optional Accessory/Core Training*
Complete 2 minutes of an L-sit Hold or 120 x Hollow Rocks. Partition sets as needed.

Footnotes and plugs: Today’s training format outlines several excellent personal scores/metrics to track and look for improvement across; these efforts are some of the ways we will be having athletes test and retest at the beginning and end of the nutrition challenge. Overall bodyweight and/or body composition changes, performance or fitness advancements/achievements, or bio-health marker/general health and wellness; nutritional foundations produce profound results.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Lax Ball Drills (Tack n’ holds)
III. Dynamics & Mobility

Impact/Focus: Bench Press & Deadlift
6 Rounds, on the 2:30 of
Bench Press x 7 reps
+
Deadlift x 5 reps
*Climb weight across sets as able.

NOTES: Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

”Habitual Offender 2.0”
Complete the following for time
Run 400m or 75 x Double-unders
21 x Ring Dips
21 x Ring Rows
Run 400m or 75 x Double-unders
12 x Ring Dips
12 x Ring Rows
12 x Ring Dips
12 x Ring Rows
Run 400m or 75 x Double-unders
7 x Ring Dips
7 x Ring Rows
7 x Ring Dips
7 x Ring Rows
7 x Ring Dips
7 x Ring Rows
Run 400m or 75 x Double-unders

NOTES: Dips may scale to Banded Dips, Bench Dips or Push-ups at 1:1 reps. Single-unders would be scaled at 2:1 reps; Double/Single-under scaling should target a challenging workload with an intended working interval capped at 2-3 minutes. Additional details will be provided during the Whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Front Squat
Warm-up sets/reps building to a starting weight before working through the following:

7:00 x 3 rep sets, building to a 3RM on the day
7:00 x 1 rep sets, building to a 1RM on the day

Post scores to comments.

“MGG Triplet”
3 Rounds for time of
Row 500m
30 x Wallball (20/14lbs)
20 x 1-arm DB Hang Power Snatch (35/20lbs)

NOTES: Full tilt efforts on the Rowing portions for today’s MetCon efforts. Scaling for load/movement as needed at 1:1 reps. Rx+ options would be 50 x Wallball & 30 reps of the Dumbbell Hang Power Snatch @50/35lbs.

Post scores to comments.

Skill Development
Complete for Quality, Partitioning as needed:
1:00 x Cumulative L-sit Hold
2:00 x Cumulative Hang from GHD (bottom of GHD Back Ext. position, inversion table, supine w/legs up on wall, Hang from bar, etc.)
2:00 x Couch Stretch or other hip flexor mobility drill of choice (per leg, 4 min total)
1:00 x Seal Stretch
2:00 x Sit in bottom of Squat

or… SPIKEBALL!!!!

The CFNH Spring 2025 Nutrition Challenge
Join us for four weeks of developing healthy habits, learning about the best ways to fuel your body to crush your workouts, and having fun while engaging in a friendly competition with your gym mates. This will run from May 5th through June 2nd, with a kickoff seminar at the gym on Saturday, May 3rd, 11am.

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review

Impact/Focus: Handstand Push-up Ladder
Against a 10:00 Running Clock attempt to complete the following rep ladder:
Handstand Push-ups x 10-9-8-7-6-5-4-3-2-1 reps
*Rest a hard :30/:45 seconds between rounds.
**Partition sets as needed.

NOTES: Scaled ROM or movement substitutions such as stink bugs would be 1:1 or 2:1 for reps based on the athletes strength/stamina with the movement set and tasks. Examples of volume scaling would be either assigning 10-8-6-4-2 reps instead of the 10-1 or Starting out at the 7 rep round. Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

“The Last 100 Feet…”
10 Rounds for time
Burpees x 10-9-8-7-6-5-4-3-2-1
Knees-to-Elbows x 10-9-8-7-6-5-4-3-2-1
Finish each round with
10ft x Handstand Walk or 40ft x Bear Crawls

*15:00 Time Cap

Notes: Knees-to-Elbows may scale to knee raises reverse crunches (supine variations). Scaling options here for volume will mirror the notes from the Impact/Focus training above. If athletes are feeling especially salty today they may go at this one as 10 round of 10 reps per.Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Movement Primer
Work through the following sets of Power Cleans, Push-ups & Air Squats to prime movement patterns and sound mechanics for the today’s Benchmark WOD “The Chief”.

VS 10:00 (5 x 2:00)
3 x Power Cleans
4 x Push-ups
6 x Air Squats
*Build to a metcon weight and prime for the Benchmark or climb across heavy triples to the best set on the day.

Post scores to comments.

“The Chief”
Work through 5 Rounds of the 3 minute AMRAP shown below.
Score each AMRAP individually.

3:00 AMRAP of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

*Rest 1:00 Between AMRAPs

Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Log and Track those Benchmark scores, Ninjas.

Post scores for five AMRAPs to comments.

Skill Development
3-4 Rounds for Quality
20 x Hollow Rocks
15 x GHD Back Extensions
:20 x L-sit hold
:20 x Side Plank (+10 Floor to Side Plank w/hips)

The CFNH Spring 2025 Nutrition Challenge
Join us for four weeks of developing healthy habits, learning about the best ways to fuel your body to crush your workouts, and having fun while engaging in a friendly competition with your gym mates. This will run from May 5th through June 2nd, with a kickoff seminar at the gym on Saturday, May 3rd, 11am.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Push Press 6×3
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
Push Press x 3-3-3-3-3-3

NOTES: Climb weight as able across sets; if able attempt to climb from 75% of a 1RM to the best triple for rounds 4 or 5, repeating for the final sets. Training intentions are to push heavy weight overhead, while also practicing a strong re rack position for multiple rep sets; this will help the lifting portion of today as well as efficiency with the sets of Thrusters pending in the MetCon. Compare scores from 11.12.2024 linked HERE.

Post scores to comments.

“The Running Fran”
16:00 AMRAP of
10 x Thrusters (95/65lbs)
10 x Pull-ups
Run 200m

NOTES: Movement scaling and adjusted loads for Thrusters would still maintain rep assignments at 1:1. There is a fast a rugged turnover on rounds today, attempt to recover on the move and between sets of unbroken efforts; additional emphasis on finishing each run at a strong clip. Rx+ athletes will be encouraged to go for max reps per round before looking to increase weight on the thrusters or mix in Chest to Bar range of motion to the Pull-ups. Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.