Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

Friday, May 27th WOD

New_On_Ramp_2016_v2

We still have some slots available for the next Beginner Course, which starts June 6th!  To learn more, click here!

Workout for Fri., 5/27:

Warm Up –

400m run

20 PVC Pass Throughs

10 Squats

10 jumping squats

1 min RBM

10 OH Wall Squats

Bergner W.U

Gymnastics/Strength –

5-10 Strict Pull Ups

OTM for 10 Minutes

(post WOD)

WOD –

Snatch & Burpee Ladder!

Open Gym Suggested Work:

Strongman –

Stone “med ball clean” to OH press “Grace”

Thursday, May 26th WOD

IMG_5189

Workout for Thu., 5/26:

Warm Up –

3 Rounds

200m row

10 PVC Strict Press

10 Partner WB throws each

30s  Runners stretch/side

WOD –  “The Pain Cave”

Complete for Time

Fit:

40 Wall Ball (10/8)

30 Box Jumps (20/16)

Then…

21-15-9

Push Jerk (95/65)

Bench or box Dip

Then…

40 WB (10/8)

30 Box Jump (20/16)

Perf:

40 Wall Ball (14/10)

30 Box Jumps (24/20)

Then…

21-15-9

Push Jerk (135/95)

Banded Ring Dip

Then…

40 WB (14/10)

30 Box Jump (24/20)

Comp:

40 Wall Ball (20/14)

30 Box Jumps (24/20)

Then…

21-15-9

Push Jerk (155/105)

Ring Dip

Then…

40 WB (20/14)

30 Box Jump (24/20)

Open Gym Schedule:

Endurance –

3 RNDS

30 Seconds max Cal on Assault Bike

30 Seconds Max MU

1 Minute off

Wednesday, May 25th WOD

IMG_2629

Workout for Wed., 5/25:

Warm Up –

20 Banded pass throughs

20 Banded Pull Aparts

30s Hollow Hold

30s. Arch Hold

30s Handstand Hold

Strength –

Bench Press

1 RM

WOD – “The Six- Pack Sequence”

Fit:

NFT

Clean @80% 1-2-3-1-2-3-1-2-3

Strict Knee Raises above hip 3-6-9-3-6-9

1 min Handstand Hold

Sequence: 1 clean- 3 Knee Raises – 1 min HS Hold

Perf:

NFT

Clean @80% 1-2-3-1-2-3-1-2-3

Strict K2E 3-6-9-3-6-9

50 Handstand Shoulder Taps

Sequence: 1 clean- 3 K2E- 50 HS Taps

Comp:

NFT

Clean @80% 1-2-3-1-2-3-1-2-3

Strict T2B 3-6-9-3-6-9

50 ft Handstand Walk

Sequence: 1 clean- 3 T2B- 50 Ft HS Walk

Tuesday, May 24th WOD

bradshaw

Updates – CFBF will be closed on Sunday, May 29th.  On Monday, Memorial Day (5/30) we’ll be hosting our annual Murph Memorial Day WOD & BBQ starting at 9am.  Please RSVP.  Regular schedule will resume on Tuesday, May 31st.

Workout for Tue., 5/24:

Warm Up –

10 PVC around the worlds per direction

10 RDLs

10 inch worm

10 Spider man

20 single unders/double unders

WOD – “Bradshaw”

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Comp:

10 RFT

3 HSPU

6 Deadlifts (225/155)

12 Pull ups

24 Double Unders

Perf:

10 RFT

3 Bear Crawl Position HSPU

6 Deadlifts (185/125)

12 Banded/jumping Pull ups

48 single unders

Fit:

10 RFT

3 Hand Release Push Ups

6 Deadlifts (135/95)

12 Ring Rows

48 single unders

Open Gym Suggested Work:

Oly –

Clean

(60%x3)3; (65%x3)3; (70%x3)3;(75%x3)3;80%x2;(85%)x3

Monday, May 23rd WOD

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Workout for Mon., 5/23:

Warm Up –

2 rounds

30s RBM

8 pvc back squat

30s dancers stretch

8 banded good morning

8 banded side step

Strength –

HBBS

2 RM

WOD – “Black Magic”

Fit:

3 Rounds:

3 min AMRAP 1 min Rest

10 Burpees

10 alternating KB Snatches (26/18)

Perf:

3 Rounds:

3 min AMRAP 1 min Rest

10 Burpees

10 alternating KB Snatches (35/26)

Comp:

3 Rounds:

3 min AMRAP 1 min Rest

10 Burpees

10 alternating KB Snatches (53/35)

Open Gym Suggested Work:

Olympic –

Snatch

(60%x3)3; (65%x3)3; (70%x3)3;(75%x3)3;80%x2;(85%)x3

Our Next Beginner Course Starts June 9th – slots available!

New_On_Ramp_2016_v2

If you missed out on our last few Beginner’s Course, don’t worry, we are offering it again starting June 9th!  Don’t miss out!

To learn more, click here!

Friday, May 20th WOD

IMG_5358

Workout for Fri., 5/20:

Warm Up –

2 Rounds of

1 Minute RMB

:30 of Air Squats

:30 of Jumping Squats

1 Minute RMB

20 Banded Passthrough

2×10 each Frontal and OH banded pull aparts

10 Romanian PVC DL

Mobility – 

Plantar Smash

Strength –

Bench Press

EMOM

8×3

WOD –

Complete for Time

Comp:

200m run before each round of Thrusters & Burpees

10-8-6-4-2-4-6-8-10

Burpee Over Bar

Thrusters (115/75)

Perf:

200m run before each round of Thrusters & Burpees

10-8-6-4-2-4-6-8-10

Burpee Over Bar

Thrusters (95/65)

Fit:

100m run before each round of Thrusters & Burpees

10-8-6-4-2-4-6-8-10

Burpee Over Bar

Thrusters (75/55)

Open Gym Schedule:

Endurance –

Tabata Assault Bike or Row

Thursday, May 19th WOD

IMG_2799

Workout for Thu., 5/19:

Warm Up –

2 Rounds of

20 PVC Pass throughs

2×10 frontal and OH banded pull aparts

:30 hollow Rocks

:30  Arch Hold

1 Minute each -side banded lateral distraction runner stretch

Strength –

3×30

Second Static OH

OR

Front rack hold

WOD – “Midline March”

Fit:

3 RFT

25 Ab Mats

50 FT HS Walk

25 OH Lunges (75/55)

Perf:

3 RFT

25 V Ups

50 Boxed HS Taps

25 OH Lunges (115/75)

Comp:

3 RFT

25 V Ups

50 FT HS Walk

25 OH Lunges (135/95)

Open Gym Suggested Work:

Oly –

Split Jerk

(70%x3)3

(75%x3)3

(80%x3)3

85%x2

Wednesday, May 18th WOD

IMG_2708

Workout for Wed., 5/18:

Warm Up –

2 Rounds…

:30 seconds each side with banded lateral distraction Runner Stretch

:30 RMB

30 Partner Wall Ball Toss

20 Banded Pass Throughs

20 Kip Swings

Then…

2 sets of 10 reps of HBBS with an empty Barbell. First w/out bands, second w/.

Strength –

8×3 HBBS OTM @ 85%

WOD –

Fit:

3 RFT

5 Pull Ups

5 Dips

10 Stone C+J (50/35)

5 Pull Ups

5 Dips

400 Meter Run

Perf:

3 RFT

6 Box Bar M.U.

10 Stone C+J (50/35)

6 Box Bar M.U.

400 Meter Run

Comp:

3 RFT

5 Bar M.U.

10 Stone C+J (65/50)

5 Bar M.U.

400 Meter Run

Open Gym Suggested Work:

Gymnastics –

20 Minute ALT

15 GHD

1-2 Rope Climbs

Tuesday, May 17th WOD

IMG_3322

Workout for Tue., 5/17:

Warm Up –

20 PVC Pass Throughs

40 PVC torso twists

2×10 each OH and frontal banded pull-aparts

20 PVC Romanian DL

20 Jumping squats

WOD – “Fight Gone Bad”

Comp/Perf:

3 Rounds for max points

– Wall balls (20/14)

– SDLHP (75/55)

– Box Jump, (20/20)

– Push-press, 75/55

-Row (Calories)

-1 Minute Break

Fit:

3 Rounds for max points

– Wall balls (14/10)

– SDLHP (75/55)

– Box Jump or step up, (20/16)

– Push-press, 75/55

-Row (Calories)

-1 Minute Break

Open Gym Suggested Work:

Oly –

Snatch

60%x3; (65%x3)3; 70%x3;75%x3;80%x3;85%x2