Workout Of The Day

Friday, May 18th WOD

Workout for Fri., 5/18:

Warm Up!

WOD –

“Fran”

21-15-9

Thrusters

Pull-ups

Post WOD –

5×3 thruster building to heavy.

Previous WODs

Tuesday, June 28th WOD

IMG_5460

Workout for Tue., 6/28:

Warm Up –

2×15 Banded Pull aparts: OHS and Frontal

30 Banded Pass Throughs

30 Kips

20 Push Ups

20 Jumping Lunges

Strength –

9×3

Bench Press

WOD –

Fit:

3 RFT

14 Burpee Jumping Pull Ups

200 m Run

20 TGU (35/26)

200m Run

Perf:

3 RFT

14 Burpee Pull Ups

200 m Run

20 TGU (44/35)

200m Run

Comp:

3 RFT

7 Burpee Ring M.U.

200 m Run

20 TGU (53/44)

200m Run

Open Gym Suggested Work:

Oly –

Clean Pulls

12×2 @ 80% OTM

Gymnastics –

5 Weighted Strict Pull Ups OTM for 10 Minutes

Monday, June 27th WOD

New_On_Ramp_2016_jul11

Updates:

– Next Beginner’s Course starts July 11th! Click here to learn more.

– CFBF will be closed on Sunday, July 3rd and Monday, July 4th for the holiday.  Regular schedule/classes resume Tuesday, July 5th.

Workout for Mon., 6/27:

Warm Up –

200m Run

20 Cossack ALT

3 second RBM during transition

20 Partner WB Toss

20 Ring Rows

20 Push ups

5 Minutes of D.U. or T.U. Practice

Then…

10 HBBS Reps w/Empty Barbel

Mobility –

Plantar and peroneus longus smash

Strength –

20 Reps

HBBS

WOD –

Task Priority EMOM

Comp:

EMOM

35 D.U.

Max WB till you reach 120 (20/14)

Perf:

EMOM

20 D.U.

Max WB till you reach 120 (20/14)

Fit:

EMOM

45 S.U.

OR

10 D.U.

Max WB till you reach 120 (14/10)

Open Gym Suggested Work:

Strength –

Push Press

7×3

Oly –

Snatch

4(60%x2); 4(65%x2); 4x(70%x2); 3(75%x2); 3(80%x1);2(85%x1)

Friday, June 24th WOD

IMG_5584

Workout for Fri., 6/24:

Warm Up –

Dynamic relay WU

WOD –

Fit:

4 RFT

400m Run

20 Abmat Sit Ups

10 DL (185/135)

Perf:

4 RFT

400m Run

20 K2E or V-ups

10 DL (225/155)

Comp:

4 RFT

400m Run

20 T2B

10 DL (275/185)

Open Gym Suggested Work:

Endurance –

12 Minute ALT OTM

Cal Assault bike (20/15)

15  back extensions

5-8 Glute Ham Curls

Thursday, June 23rd WOD

IMG_5573

Workout for Thu., 6/23:

Warm Up –

Roxanne

With star jumps

10 inchworm

20 hollow to arch on floor

Mobility –

glute hammy smash

foam roll quads

WOD –

4 rounds

(1 minute at each station)

Ring Rows

Barbell sit ups

Man makers

Double unders

Rest

Open Gym Suggested Work:

Oly –

Split Jerk 5×3 @ 80%

Gymnastics –

5-10 Pull ups OTM for 10 Minutes

Wednesday, June 22nd WOD

IMG_5324

Workout for Wed., 6/22:

Warm Up –

1:00 RBM

:30 seconds around the world each way

Dynamic leg stretch

Then…

Invisible Fran

21-15-9

Pvc pull up

Pvc thrusters

Strength/Oly –

Every 1:30 x10

1 Power Clean

2 Jerks

WOD –

Fit:

10 min AMRAP

5 burpees

4 snatch (65/45)

3 box or bench dip

Perf:

10 min AMRAP

5 burpees

4 snatch (75/55)

3 ring dip

Comp:

10 min AMRAP

5 burpees

4 snatch (95/65)

3 Ring MU

Open Gym Suggested Work:

Strength –

9×3 Bench Press @ 82.5% OTM

Endurance –

4x400m Run

2 Min break in between rounds. Go for negative splits.

Tuesday, June 21st WOD

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Workout for Tue., 6/21:

Warm Up –

3 way banded leg mobility

Lateral/couch/hammy

5 way banded shoulder mob

Drop it like a squat

Arm flutters

WOD –

“Jackie”

1K row

50 thrusters

30 Pull up

After Bash –

Mystery ab tabata

Open Gym Suggested Work:

Oly –

4×2 Hang Clean @ 65%

4×2 Hang Clean @ 70%

4×2 Hang Clean @ 75%

4×1 Hang Clean @ 80%

Gymnastics –

Handstand Walk

5×25 Ft.

(2 Min break in between rounds)

Monday, June 20th WOD

IMG_5307

Workout for Mon., 6/20:

Warm Up –

400 m indian sprint

Dynamic front rack stretch in front and back of neck

3 way dynamic leg mob

Strength –

Front Squats

5×5

WOD –

Fit:

5 RFT

30 Jumping Lunges

20 KBS (44/26)

10 Push Press (65/45)

Perf:

5 RFT

30 Jumping Lunges

20 KBS (44/26)

10 Push Press ( 75/55)

Comp:

5 RFT

30 Jumping Lunges

20 KBS (53/35)

10 Push Press (95/65)

Open Gym Suggested Work:

Strength –

7×3 Push Press @ 80% OTM

Oly –

4×2 Hang Snatch @ 65%

4×2 Hang Snatch @ 70%

4×2 Hang Snatch @ 75%

4×1 Hang Snatch @ 80%

Friday, June 17th WOD

IMG_5025

Workout for Fri., 6/17:

Warm Up –

Coach led game!!

WOD –

Fit:

3-6-9-12-15-18

Wall ball (14/10)

Box jump (20/16)

Deadlift (135/95)

Burpee

Perf:

3-6-9-12-15-18

Wall Ball 20/14

Box jump (24/20)

Deadlift (185/135)

Burpee

Comp:

3-6-9-12-15-18

Wall Ball (30/20)

Box Jump (30/24)

Deadlift (225/155)

Burpee

Open Gym Suggested Work:

Strength –

3 Max Deadlift Holds (225/155)

2 Min break in between attempts

Strongman –

6 RFT

15 Push Ups

5 Stone Clean (75%/50%)

Thursday, June 16th WOD

IMG_5541

Workout for Thur., 6/16:

Warm Up –

30s RBM

100m run

30s hammy stretch

100m run

30s couch stretch

100m run

10 air squats

Strength –

20 Rep

HBBS

WOD –

Fit:

21-15-9

Strict

Ring Row

Bench/Box Dips

Knee Raises above parallel

Perf:

21-15-9

Strict

Banded Pull Ups

Banded Ring Dips

K2E

Comp:

21-15-9

Strict

Pull Up

Ring Dips

T2B

Open Gym Suggested Work:

Olympic –

Split Jerk 5×3 @ 77.5%

(75% if you missed last week)

Gymnastics –

16 Mins OTM ALT

10-20 Pistols ALT

8 Burpees

Wednesday, June 15th WOD

IMG_5511

Workout for Wed., 6/15:

Warm Up – Dynamic WU

Bear crawls

Crab walk

Inch worm

Spider man

High knees

High skips

Broad jumps

Skill –

DB hang cleans

WOD –

Fit:

20 RFT

5 KBS (44/26)

3 push ups

1 clean

Perf:

20 RFT

5KBS (53/35)

3 box/pike HSPU

1 clean

Comp:

20 RFT

5KBS (70/53)

3HSPU

1 clean

Open Gym Suggested Work:

Strength –

9×3

Bench @ 80% OTM

Gymnastics –

2×30

ALT Oblique GHD