Friday 09.04.2020

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CFNH will be closed Saturday 09.05.2020 and Monday 09.07.2020 in observation of Labor Day. Normal class schedules resume Tuesday.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility & Yoga Poses

Team WOD Part I:
“Choose your own Adventure”
Vs a 12:00 Running Clock complete the following workload for time, time on the clock if completed is earned rest/recovery/strategy time ahead of Part II.

One athlete works for one round at a time, alternate between each athlete in teams of two. Athletes may select weight and method of lifting ground to overhead as well as reps per round after each required gymnastic movement workload as shown below.

10 Rounds for time of

A. 3 x Bar or Ring Muscle-ups
B. # reps x Ground-to-Overhead (totals: 4050/2850 lbs)


  • Muscle-ups are scaled to 3 x Pull-ups + 3 x Burpees each round.
  • Ground-to-Overhead goal weight accomplished before time cap is 4050lbs for men and 2850 for women.
  • Example: 115lbs Ground-to-Overhead for men would be 36 reps partitioned across all ten rounds as the team tactically navigates today’s training.
  • Example: Female athlete team selects 95lbs and performs ten rounds per athlete, alternating each round of 3 x Pull-ups, 3 x Burpees, and 3 x Ground-to-Overhead @ 95lbs.

Team WOD Part II.
“Labor of Love”
Complete half the reps shown tandem style, where applicable, or complete the full rep load alternating working and resting athlete each set until the total is finished or time expires.

10 Rounds per athlete, alternating of:
5 x Medicine Ball Cleans
1 x Wallball Partner Pass


50 x Tandem GHD/Abmat Sit-ups


5 Rounds of
10 x Slamball Over Shoulder Athlete 1
10 x Slamball Over Shoulder Athlete 2


50 (25+25) x Standing or Kneeling Partner Slamball

*If tandem with PVC is unmanageable alternate 10 reps of Sit-ups per athlete each round, as performing the Over the Shoulder movement.

*A Special Surprise Bonus Task awaits.

Samy Daghir

1 thought on “Friday 09.04.2020”

  1. With Daniel:

    Part 1 – 12:59 (D: 75# Snatch/K: 65# C&J)
    Part 2 – 16:11 (20# WB/abmat/30#[K]40#[D]/30#)

    With Bethany:

    Part 2 – 14:48 (abmat)


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