WOD & Blog
Warm-up Drills
I. Run 2:00
II. 6:00 AMRAP of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Wall Squats (PVC Overhead)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase load as form allows.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.
Hearts = Push Press (95/65)
Diamonds = Toes-2-Bar
Clubs = V-ups
Spades = Medicine Ball Cleans (20/14)
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps
Enjoy!
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Walking Lunges
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility
Impact/Focus: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.
Part I
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5
Part II
Accumulate :30 of the following
I. L-sit Hold
II. Ring Support
Notes: Choose the appropriate option based off your current level of progression. Those choosing weighted dips should work towards a maximum effort. Athletes still developing strict ring dips should complete option 3. Part 2 is to be completed after your final set. Athletes should strive to achieve a full l-sit hold if possible.
Post loads to comments.
“Neophyte”
Complete 5 rounds for time of
20 x Wallball (20/14)
10 x Box Jumps (30/24)
Post times to comments.
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Warm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus #1: Thruster 1RM
Against a 15:00 running clock find a new one rep maximum Thruster
Thruster 1-1-1-1-1
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post loads to comments.
Impact/Focus #2: Snatch Grip Deadlift
Warm up as needed (3 sets x 3 reps) before completing the workload below.
Snatch Grip Deadlift 2-2-2-2-2-2 (Increasing)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
Complete 5 rounds for quality of
10 x Weighted GHD Sit-ups (25/15)
Notes: This a recommended skill development as you may see this movement appear in the near future. Hint. Hint.
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Announcements: Our April on-ramp begins tonight April 7th at 6:00pm
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Push-ups (CFGS)
10 x Medicine Ball Cleans (20/14)
III. Mobility
Impact/Focus: Row Intervals
4 rounds of
Row 1:00 Sprint
Row :30 Recovery Pace
Rest 2:00
Then 4 rounds of
Row :30 Sprint
Row :30 Recovery Pace
Post total distance of both sections to comments.
“Cherry Bomb”
Complete 20-15-10-5 reps of
Power Clean (135/95)
Lateral Burpees
Post times to comments.
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#handstands4tay
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 L-Sit Hold
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum for Back Squat.
Back Squat 5-5-5-5-5
Post loads to comments.
“Abattoir”
Complete 8 Rounds of the following triplet,
Double unders
Abmat Sit-ups
KB Swings (24/16kg)
Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total)
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Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Sotts Press
Following movement review, complete the following workload. Increase weights with each set as form allows.
Sotts Press 3-3-3-3-3-3
Post loads to comments.
“Murph-ish”
Complete 4 rounds for time of
Run 200m
20 x Pull-ups
30 x Push-ups
40 x Air Squats
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE
Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Press (45/35)
5 x Push Press
5 x Push Jerk
5 x Split Jerk
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below. Increase weights with each set.
Push/Split Jerk 5-4-3-2-1
Post loads to comments.
“Six Gun Shooter”
Complete as many rounds/reps as possible in 13:00 of
6 x Power Snatch (95/65)
12 x V-ups
21 x Box Jumps (24/20)
Post rounds/reps completed to comments.
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All of the coaches at CFNH would like to say goodbye to Doug a.k.a. Fresh Prince. Yesterday was his last regular class at the gym and we’re sad to see him go (he’ll still stop by on Saturdays). Over the past two years it has been a privilege to have him as an athlete and friend. He has especially made huge progress over the past few months, and I’m excited for his future. Good luck Dougie!
Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Clean 3RM
Warm up as needed before working to establish a 3-rep maximum for Power Clean.
Power Clean 3-3-3-3-3RM
Note: Today’s reps will be touch and go reps. The bar may not rest on the floor between repetitions.
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload.
Front Squat 2-2-2-2-2
Notes: Athletes should look to achieve a higher weight than last week since there is no time restriction for the rest period. Get some freaks.
WOD
5-10:00 Metabolic Conditioning
Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE
Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x KB Swings (24/16)
III. Mobility
Impact/Focus: Handstand Push-ups EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00
3 x Handstand Push-ups
Notes: Athletes who have strict handstand push-ups should be working on efficiently connecting kipping handstand push-ups. Athletes who are working towards full ROM should be working their current level of progression.
“Bambi”
Complete for time
1 round of
30 x ‘American’ KB Swings (24/16)
30 x Ring Dips
30 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)
Then… 2 rounds of
15 x ‘American’ KB Swings (24/16)
15 x Ring Dips
15 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)
Then… 3 rounds of
10 x ‘American’ KB Swings (24/16)
10 x Ring Dips
10 x Toes-2-Bar
Followed by…
2 x Turkish Get-ups (1L/1R)
Notes: After completing each section of the workout (after 1 round of all 30 reps, 2 rounds of 15, and 3 rounds of 10 reps) athletes will complete 2 x turkish get-ups with their kettlebell.
Post times to comments.
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Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm
Warm-up Drills
I. Row 2:00
II. 15.5 Workout Review/Warm-up
III. Individual Mobility
“Workout 15.5”
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Notes: This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
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