Monthly Archives: August 2016

9/1/16

Strength

Push press*

2-2-2-2-2 (build)

*Reduced volume from last week again!

Push yourselves on these 5 sets and try to “rebound” your doubles.

 

WOD 1 (for time)

500m row

 

WOD 2 (for time)

“Annie”

50-40-30-20-10

Double unders

Sit ups

 

Cash-out (for time)

Max effort Overhead barbell hold (65/95)

*you can go with a wide or narrow grip, however you can not change once you have decided/during the hold.  Arms must be locked out at all times.

8/31/16

Strength

Overhead squat

2-2-2-2-2 (across)

*From floor OR rack!

 

WOD (for time)

30-20-10

Overhead squats (65/95)

Box jump-overs (20/24)

 

Cash-out (NFT)

Body saw planks

10-10-10

8/30/16

Strength

Clean 3-position Deadlift 2-2-2-2-2 (across)

*3 pauses will occur during this lift

1) an inch off the ground 2) just above the knee (with those hammies engaged)

3) in the power position …Then stand up straight, finish the lift and REPEAT.

 

Skill/scaling session

Handstand push-ups

 

WOD (for time)

“Diane”

21-15-9

Deadlifts (155/225)

Handstand push-ups

8/29/16

Strength

Thrusters

2-2-2-2-2 (across)

*go heavy, BUT from the floor

 

WOD (for time)

“Fran”

21-15-9

Thrusters (65/95)

Pull-ups

 

Cash-out

3×10

Ab roll-outs

8/27/16

Saturday partner WOD…PART 2!!!

Step 1 … arrive on time

Step 2 … bring a variety of shoes (running, Oly, etc)…

Step 3 … prepare to sweat!

See you all at 11AM!

Yours truly,

CF709

8/26/16

Strength

3-position SnatchDeadlift

2-2-2-2-2 (across)

*3 pauses will occur during this lift

1) an inch off the ground

2) just above the knee (with those hammies engaged)

3) in the power position

…Then stand up straight and REPEAT.

 

WOD (for time)

3 rounds of

20 burpees

20 chest 2 bar

20 Front squats (95/135)

 

Cash-out (NFT)

Standard plank

3×45 sec

*Rest exactly 1 minute between each set

8/25/16

Strength

Push press*

5-5-5-5-5 (across)

*be smart on these sets and learn from the high volume last Thursday. Push yourselves on these 5 sets and try to “rebound” your 5 reps.

 

WOD (AMRAP 25)

25 double unders

30 second static hang (pronated grip)

25 box jumps (20/24)

30 second plank

25 push press (55/75)

30 second wall sit

25 hang cleans (55/75)

30 second handstand hold*

 

*scaling option for handstand hold is pushup plank

8/24/16

Strength

Overhead squat

3-3-3-3-3 (across)

*From floor OR rack!

 

WOD (for time)

7 rounds

14 kettle bell swings (35/53)

21 wall balls (14/20)

*CAP 20

**ADV (53/70)

***Thanks CFM!

 

Cash-out (NFT)

Body saw planks

10-10-10

8/23/16

Strength

Clean 3-position Deadlift

2-2-2-2-2 (across)

*3 pauses will occur during this lift

1) an inch off the ground

2) just above the knee (with those hammies engaged)

3) in the power position

…Then stand up straight, finish the lift and REPEAT.

 

WOD (for time)

7 rounds

7 Deadlifts (135/185)

7 burpees (over the bar)

7 box jumps (20/24)

 

Cash-out (NFT)

static hang (pronated grip)

3×45 second

8/22/16

Strength

Squat clean

*Build to a heavy double

**you CAN drop the bar between reps

 

WOD (for time)

20-16-12-8-4

Toes 2 bar

10-8-6-4-2

Squat clean (95/135)

 

Cash-out

3×10 (or 15)

Ab roll-outs