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Wod

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Thursday June 29, 2017

Weightlifting

Power clean + 2 push jerks

 

‘2017 Masters Qualifier Event 3’

For time (7 cap)
21-15-9
Jerks 135/95
Chest to bar pull up

Wednesday June 28, 2017

Midline

EMOM 6
M1: 20 second L-sit
M2: 15 supermans

 

‘Trail Blazer’

For time: (22 cap)
3 rounds of
800M run
40 wall ball 20/14

warmups_class

Tuesday June 27, 2017

Squat

Overhead squat
3-3-3-3
*from floor

 

‘High Noon’

AMRAP 12
12 overhead squats 95/65
12 toes to bar

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Monday June 26, 2017

Strength

Bulgarian split squat
6-6-6-6
*each leg

 

‘Day Dream’

For time (15 cap)
1000m row
200 double unders
50 burpees

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Sunday June 25, 2017

General Warm up

Run or Row 5 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Cardio Work

Cardio intervals, these can be done at moderate pace to just get sweat in or these can be done at a HARD effort.  It’s up to you!
*We take recovery seriously at CFL, Sundays will be Mobility in Maintenance and optional Cardio.  You work hard during the week come in and learn how to recover properly.

 

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Saturday June 24, 2017

‘Dia De Los Thrusters’

With a continuous running clock
AMRAP 10
1 Mile Run
Max effort Thrusters 155/105
Rest 5 minutes
AMRAP 7 (15:00-22:00)
800M Run
Max effort Thrusters 135/95
Rest 3 minutes
AMRAP 4 (25:00-29:00)
400M Run
Max effort Thrusters 95/65

*Thrusters from floor.

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Friday June 23, 2017

Strength

Push Jerk
5-3-1-1-1

 

‘Open Mash Up’

AMRAP 10
15 Toes to bar
10 Deadlifts 115/75
5 Jerks 115/75

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Thursday June 22, 2017

‘Fun in the Sun’

EMOM 30
M1: 15/12 row
M2: 200 foot farmer carry 70/44
M3: 10 Box jumps 24/20” (step downs)

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Wednesday June 21, 2017

Weightlifting

Power clean
2-2-2-2-2
*touch and go

 

‘Fast Four’

AMRAP 4
21 wall balls 20/14
21 lateral bar over burpees
M.E. power cleans 135/95 I.R.T
Rest 4 minutes
AMRAP 4
18 wall balls 20/14
18 lateral bar over burpees
M.E. power cleans 155/105 I.R.T
Rest 4 minutes
AMRAP 4
15 wall balls 20/14
15 lateral bar over burpees
M.E power cleans 185/125 I.R.T

*Score is total number of power cleans.

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Tuesday June 20, 2017

Weightlifting

Power snatch
2-2-2-2-2
*touch and go reps

 

‘Open 14.1’

AMRAP 10
30 double unders
15 snatches 75/55

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Monday June 19, 2017

Squat

Front Squat
5-3-1-1-1

 

‘Fancy’

For time (18 cap)
5 rounds of:
400M run
15 front squats 115/75

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Saturday June 17, 2017

‘Jail Break’

For time (25 cap)
With a partner
800M run with 45#/25# plate (Partners run together)
Then
2 rounds each of
30 cal row partner holds plate overhead
30 Dumbbell step up and overs 24/20″, 35/25#  partner holds plate in bottom of squat
15 burpees to the plate partner rest
Then
400M run with plate

*Partner 1 will complete the reps while partner 2 does the static holds then switch once both partners complete the reps you will advance to the next movement.

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Friday June 16, 2017

Strength

Barbell rows
5-5-5-5
*With supinated grip

‘Swing’n 60’

For time (14 cap)
18-15-12-9-6
Pull ups
Kettle bell swings 70/44
Push ups

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Thursday June 15, 2017

Strength

Strict Press
3-3-3-3-3

 

‘Boulder Shoulders’

AMRAP 12
15 Wall balls 20/14
200M run
15 Strict press 75/55

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Wednesday June 14, 2017

Weightlifting

Squat Clean
2-2-2-2-2
*Not touch and go

 

‘Knee Deep’

For time (10 cap)
3 rounds of
10 squat cleans 135/95
20 box jumps 24/20
30 double unders

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Tuesday June 13, 2017

‘Fortitude’

EMOM 30
M1: 15/12 cal row
M2:15 burpees

*Scale cals and burpees as necessary.  Workout courtesy of Ben Bergeron.

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Monday June 12, 2017

Strength

Deadlift 
3-3-3-3-3
*Building each set

‘Midline Mash’

AMRAP 12
7 deadlifts 225/155
14 toes to bar

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Saturday June 10, 2017

‘Relapse’

3 rounds of
1 minutes at each station
thruster 95/65
Bar facing burpee
chest to bar pull ups
30’ shuttle run
push ups
rest

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Friday June 9, 2017

Weightlifting

1 Clean deadlift + Hang power clean + push jerk
Heavy single in 15 minutes

 

‘Cycle Time’

5 rounds of:
4 Minutes on/ 1 minute off
400M run
9 deadlifts 155/105
7 hang cleans 155/105
5 jerks 155/105
*If you finish under four minutes you get extra rest, starts back at run every round.

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Thursday June 8, 2017

Midline

EMOM 12
M1: 15 V- ups
M2: 75′ single arm carry
M3: 15 supermans
M4: Rest

‘Down by 3’

AMRAP 15
18 cal row
15 box jump overs 24/20
12 toes to bar
9 handstand push ups

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Wednesday June 7, 2017

Weightlifting

1 snatch deadlift + hang snatch + overhead squat
Heavy single in 15 minutes

 

‘Wing Span’

AMRAP 10
3 snatch grip deadlift 115/75
4 hang snatches 115/75
5 Overhead squats 115/75

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Tuesday June 6, 2017

Gymnastics Conditioning

EMOM 9
M1: 10 Arch hollow swings/ kip practice
M2: 20 second L-sit
M3: 20 Ring dip hold (at top of dip)

 

‘375’

For time (18 cap)
100-60-40
Double under
50-30-20
Wall ball
35-25-15
Pull ups

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Monday June 5, 2017

Squat

Back Squat
5-4-3-2-1

 

‘Running Man’

AMRAP 15
200M run
15 Kettle bell swings 53/35
10 Burpees

grouppic

Saturday June 3, 2017

Gymnastics Conditioning

EMOM 9
M1: 10 arch hollow swings
M2: 5-7 Strict toe to bar
M3: 15 Jump throughs

‘Jackie’

For time (13 cap)
1000M row
50 thrusters 45#
30 pull ups

boxjumps

Friday June 2, 2017

Strength

Deadlift
5-4-3-2-1

 

‘Iron Shines’

AMRAP 10
10 Deadlifts 225/155
15 box jumps 24/20

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Thursday June 1, 2017

Strength

Strict press
5-4-3-2-1

‘Bubble Wrap’

For time (22 cap)
5 Rounds of:
400M run
50 double unders
15 wall balls  20/14

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