WOD & Blog
Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility
Impact/Focus: Deadlift 5-5-5
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5 @75%5RM
Notes: Link to 5 rep maximum deadlift 01.06.2017 post HERE.
Post loads to comments.
“A Friday”
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.
Odd: 10 x Thruster (75/55lbs)
Even: 10 x Toes-2-Bar
Post scores to comments.
Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Hang Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Power Snatch (@ Knee Cap).
Hang Power Snatch 3-3-3-3-3
Post loads to comments.
“Oar’s Revenge”
Complete as many rounds/reps as possible in 6:00 of:
Row 250m
10 x Ring Dips
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of:
Row 250m
10 x Burpees Over Rower
Post rounds/reps completed to comments.
Skill Development
Muscle up Work (Full, Transitions, Negatives, etc.)
Warm-up Drills
I. Run (Indoors)
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press.
Push Press 5-5-5-5-5RM
Post loads to comments.
Impact/Focus #2: Midline Strength
Complete 4 rounds for quality of
10 x Slamball (40/20)
15 x GHD Sit-ups
20 x Russian Twists (40/20)
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Row 2 minutes
II. 2 Rounds of
6 x Medicine Ball Cleans (20/14lbs)
8 x Overhead Walking Lunges (20/14lbs)
8 x Hollow Rocks
III. Mobility
Impact/Focus: Power Clean
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.
2 x Power Clean
Notes: Athletes should plan to stage weights for increasing loads across sets as able. Reps should be touch and go. Ideal workload range would be 80-90% of 1rm.
Post loads to comments.
“Puppies”
6 Rounds for time of
10 x Pull-ups
7 x Box Jumps (24/20”)
50ft Overhead Walking Lunges (45/25lbs)
Post scores to comments.
Skill Development
A. 3 sets of 20 x GHD Sit-ups
B. 3 sets of 30 x Abmat Sit-ups
The goal and PR boards have been erased. Now let’s fill them back up!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort for Back Squat.
Back Squat 1-1-1-1-1RM
Notes: This is the day many of you have been waiting for. Let’s go Freaks!
Post loads to comments.
“Hush”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Wallball (20/14)
Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility
Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Deadlift.
Deadlift 5-5-5-5-5RM
Post loads to comments.
“Overhead Fran”
21-15-9 for time of
Overhead Squat (115/75lbs)
Pull-ups
Post scores to comments.
Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack
Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
5 x Medicine Ball Cleans (20/14lbs)
6 x Overhead Walking Lunges (20/14lbs)
7 x Push-ups
8 x Hollow Rocks
III. Mobility
Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5
Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution. Reference scores from 01.20.2015 HERE.
Post scores to comments.
“Heavy Winded”
4 Rounds for time of
10 x Push/Split Jerk (165/115lbs)
Row 500m
Notes: Take a few gulps of air and ensure each row effort is as maximal as possible. Work on using the stroke per minute and 500m split time info to keep motivated and on track towards hard efforts today. Get some, freaks.
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
50m Build-up Sprints
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
III. Mobility
Impact/Focus #1: Snatch Doubles
Warm up as needed before completing the following workload; 2 reps of Snatch every :90 for 5 working sets.
2 x Snatch
Notes: Warm-up to facilitate all 5 working sets at 85%1RM. Reps should be touch and go.
Post loads to comments.
Impact/Focus #2: Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 2-2-2-2-2
Notes: As heavy as proper form permits; get some, freaks.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x KB Swings (24/16)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Post training to comments.
“The Dirty Bittles”
Complete the following for time against an 16:00 time cap
10 x Handstand Push-ups
20 x Box Jumps (24/20”)
30 x Slamball (40/20)
40 x Wallball (20/14lbs)
50 x ‘American’ KB Swings (24/16)
60 x GHD Sit-ups
Notes: Scaling will be 1 x Muscle-up = 3 x Pull-ups + 3 x Dips, 1 x Handstand Push-ups = 2 x DB Strict Press. Hustle, freaks.
Post times to comments.
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Batman?
CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.
ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiter’s Walk
7 x KB Sumo Deadlift High Pull
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3
Post loads to comments.
“Abbatoir VI”
Complete 6 rounds (:30 work/:20 rest)
GHD Sit-ups
KB Snatch (24/16)
Push-ups
Post scores to comments as total reps per movement.
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