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

Tuesday, February 16th WOD – Healthy Lifestyle Challenge Benchmark!

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Last day of the 30-day Healthy Lifestyle Challenge! Be sure to record your points and please be sure to read the reintroduction guidelines on the challenge FB page.  

Join us on Friday, Feb. 19th at 6:30pm for our wrap up party pot-luck and prizes for winners of the challenge.  Congrats to all! 

Workout for Tue., 2/16:

Warm Up –

3 rounds

10 pvc pass through

10 pvc dead lift

10 burpees

10 put pull (kipping hollow to arch)

Strength –

7×3 Strict Press @ 70% of 1RM

WOD –

Healthy Lifestyle Challenge Benchmark

(complete for time)

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Cool Down –

Record and document!

Open Gym Suggested Work:

Olympic Lifting –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

Hollow Back Press Progression and Rope Climb Progression

Monday, February 15th WOD

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Workout for Mon., 2/15:

Warm up –

2 Groups- one group sets pace on row (alternate)

Other group

:30 lunge

:30 Hollow hold

:30 Jump squat through heels

:30 mountain climbers

Mobility –

T-spine roll out

Strength –

12×2 HBBS OTM @ 80% of 1RM

WOD –

7 Min AMRAP

Ascending Ladder.

“Count by twos..  part 2”

Fitness:

2, 4, 6, 8, etc.

Front Squats (95/65)

2, 4, 6, 8, etc.

Bar over Burpess

Performance:

2, 4, 6, 8, etc.

Front Squats (115/80)

2, 4, 6, 8, etc.

Bar over Burpees

Competition:

2, 4, 6, 8, etc.

Front Squats (135/95)

2, 4, 6, 8, etc.

Bar over Burpees

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Gymnastics –

Front lever and Planche Progression

Friday, February 12th WOD

IMG_3579

Workout for Fri., 2/12:

Warm Up –

1:30 minute hollow hold + band pull apart

1:30 minute Arch Hold + band pull apart

1:30 Minute kip practice

1:30 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Strength –

Deadlift Grip Progression

3X Max deadlift holds

WOD –

Complete For Time

Fitness:

10 Push Ups then 10 DB or KB strict press (25/20)

30 Burpee Box Jumps (20/16)

30 Chin 2Bar

30 DB or KB G2O (25/20)

30 Chin 2Bar

30 Burpee Box Jumps (20/16)

10 Push Ups then 10 DB/KB Strict Press (25/20)

Performance:   

15 Box HSPU

30 Burpee Box Jumps (24/20)

30 Chin 2Bar

30 DB or KB G2O (35/25)

30 Chin 2Bar

30 Burpee Box Jumps (24/20)

15 Box HSPU 

Competitor:

15 HSPU

30 Burpee Box Jumps (30/24)

30 C2B

30 Double Dumbbell or Kettlebell G2O (45/30)

30 C2B

30 Burpee Box Jumps (30/24)

15 HSPU

Open Gym Suggested Work:

Olympic Lifting –

20 Minute OTM ALT

2 Squat Snatch @ 75%;

30 D.U.

Gymnastics –

Handstand Progression

Thursday, February 11th WOD

IMG_3590

Workout for Thu., 2/11:

Warm Up –

1:30 minute hollow hold + band pull apart

1:30 minute Arch Hold + band pull apart

1:30 Minute kip practice

1:30 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Olympic Lifting –

Power Snatch

WOD –

Fitness:

4 RFT

Run 400m OR Row 500m

15 Power Snatch (65/45)

10 Thrusters (65/45)

Performance:

4 RFT

Run 400m OR Row 500m

15 Power Snatch (75/55)

10 Thrusters (75/55)

Competitor:

4 RFT

400 Meter Run or 900 Meter Assault Bike

15 Power Snatch (95/65)

10 Thrusters (95/55)

Open Gym Suggested Work:

Olympic Lifting –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Endurance –

1 minute Row (max effort)

3 Minutes off

1 minute Row (max effort)

3 Minute off

1 Minute Row (max effort)

(Go for negative splits)

Wednesday, February 10th WOD

IMG_2630

Workout for Wed., 2/10:

Warm Up –

1:30 minute hollow hold + band pull apart

1:30 minute Arch Hold + band pull apart

1:30 Minute kip practice

1:30 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Olympic Lifting –

Squat Clean and Jerk

WOD – 

1 Squat Clean and Jerk every 20 seconds

for 10 minutes at 65% of 1RM or heavy single

Score is # of times you broke. Zero is the perfect score.

Open Gym Suggested Work:

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Tuesday, February 9th WOD

IMG_3680

Workout for Tue., 2/9:

Warm Up –

1 minute hollow hold + band pull apart

1 minute Arch Hold + band pull apart

1 Minute kip practice

1 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Strength –

7×3 Strict press

WOD – “Tabata This, Tabata That”

Fitness:

Push ups

90 seconds off

Ab mat Sit Ups or Knees above parallel

90 seconds off

OH Barbell Lunges (55/35)

90 seconds off

Push Press (55/35)

Performance:

Ring Push Up or Regular P.U.

90 seconds off

Ab Mat Sit Ups or K2E

90 seconds off

OH Barbell Lunge (55/35)

90 seconds off

Push Press (55/35)

Competitor:

Ring Push Up

90 Seconds off

GHD (or T2B)

90 Seconds off

OH Barbell Lunge (75/55)

90 Seconds off

Push Press (75/55)

Open Gym Suggested Work:

Olympic Lifting –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

10 minute EMOM

10 x 5 weighted L- Pull Ups

Monday, February 8th WOD

IMG_2539

Workout for Mon., 2/8:

Warm Up –

1 minute hollow hold + band pull apart

1 minute Arch Hold + band pull apart

1 Minute kip practice

1 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Strength –

12×2 HBBS OTM

WOD –

Fitness:

20-15-10

Hang Clean & Jerk (95/65)

Chin 2 Bar or Steep Ring Row

Run 400M after each round

Performance:

20-15-10

Hang Clean & Jerk (115/80)

Chin2B

Run 400M after each round

Competitor:

20-15-10

Hang Clean and Jerk (135/95)

C2B

Run 400M after each round

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Endurance –

Tabata Sprint

NEW Sunday Class & Hours – Starts Feb. 7th!

CFBF_schedule_020716

We are very excited to add a class to Sundays starting 2/7!

The new class will be at 9am.

On-Ramp #3 will now be at 10:00am & On-Ramp #4 will be at 11:00am.

Open Gym will now be from 10am – 12pm.

Any questions, please let us know.

Friday, February 5th WOD

brainhurts

Workout for Fri., 2/5:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash and quads

Seated pass throughs

Strength –

3x max Deadlift holds (265/185)

WOD –

“Climb Your Way Out”

20 min AMRAP

(Ascending then Descending Ladder)

Fitness –

count by 2s…2-4-6, etc

Banded pull up or ring row

OR

Sled pull (135/95)

OR

Lie to stand rope climbs

OR

count by 1’s…1-2-3 etc

Rope Climb on 10” rope 

Count by 2’s…2-4-6 etc

Box HSPU

OR

Games push ups

Count by 4’s…4-8-12, etc.

Weighted Burpee box step ups (25/15)

Performance –

Count by 2s…2-4-6, etc.

Box Bar Muscle Ups

OR

Count by 1s…1-2-3, etc.

Rope Climb w/feet on 15” Rope

Count by 2s…2-4-6, etc.

Box HSPU

Count by 4s…4-8-12, etc.

Weighted burpee box Step-Ups (30/20)

Competitor –

Count by 1s…1-2-3, etc.

Ring or Bar MU

Count by 2s…2-4-6, etc

HSPU

Count by 4s…4-8-12, etc.

Weighted burpee step-ups (40/30)

Open Gym Suggested Work:

Olympic Lifting –

2 Hang Snatch @ 75% every minute for 10 Minutes

Gymnastics –

Handstand Progression (Talk to Coach)

Thursday, February 4th WOD

IMG_2629

Workout for Thu., 2/4:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash

Pass throughs

Pull aparts

Strength –

7×3 Strict press

  WOD –

Fitness:

12 mins. AMRAP

6 Power C&J (95/65)

10 Box dips

75 Singles

Performance:

12 mins. AMRAP

6 Power C&J (115/80)

10 Ring Dips

50 D.U.

Competitor:

12 mins. AMRAP

6 Power C&J (135/95)    

10 Ring Dips

50 D.U.

Open Gym Suggested Work:

Olympic Lifting –

Jerk: 60%x4x2/70%x4/75%x4x2/80%x4/85%x2

Endurance –

50 Burpees to a 45 lb Plate for time

Rest 3 Minutes

Repeat once. Go for negative split