WOD & Blog
Spoiler Alert: Nutrition Class this Saturday 11:00am
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Power Snatch 3-3-3-3-3RM (TnG)
Work through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG).
Attempt to establish a three repetition maximum. Athlete’s should be sure to log these results as we will use this week’s 3RM in upcoming percentage based training days.
Power Snatch 3-3-3-3-3RM (TnG)
Post sets/reps/loads to comments.
“Slinky”
Complete the following for time
10 x Thruster (135/95lbs)
21 x GHD Sit-ups
8 x Thruster (135/95lbs)
18 x GHD Sit-ups
6 x Thruster (135/95lbs)
15 x GHD Sit-ups
4 x Thruster (135/95lbs)
12 x GHD Sit-ups
2 x Thruster (135/95lbs)
9 x GHD Sit-ups
Post times to comments.
Skill Development
3 sets of 15 x Back Extensions
Optional Handstand Work
5:00 AMRAP mix & match from the following
3 x Wallwalk
:05-:10 Freestanding Handstand Hold
20ft x Handstand Walk
:20 x Handstand Hold
Notes: There should be an emphasis on quality of movement/skill practice over volume of work completed
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Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Deload
Complete the following reps based off of your 1RM Back Squat.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Jumping Helen”
Complete 3 rounds for time of
75 x Double unders
21 x ‘American’ KB Swings (32/24)
12 x Pull-ups
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders (Video HERE)
Post scores to comments.
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Reminder: There will be no 6pm class this evening.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility
Impact/Focus: Ring/Static Dip Ascension Ladder
A. Ring/Static Dip EMOTM Ascension Ladder
Every minute on the minute execute a set of ring dips. Begin with one ring/static dip and increase by one repetition every round thereafter. Continue until unable to complete the workload within the minute of time allotted. Strict movement is encouraged, those athletes with the requisite strength may move into kipping reps if necessary.
Rest 1:00
B. Static/Support Holds
Complete 3 sets of Static Bar/Ring Support holds x :10-:15
Rest :30-:45 seconds between efforts.
Post scores/times to comments.
“Perpetuum II”
In teams of two athletes work through the following AMRAPs Each athlete does the entire workload described, alternating after each movement is completed.
AMRAP 6:00 of
5 x Medicine Ball Cleans (20/14lbs)
10 x KB Snatch 5R/5L (24/16kg)
15 x Wallball (20/14lbs)
Rest 1:00 in the Plank Position
Then…
AMRAP 6:00 of
5 x Medicine Ball Cleans (20/14lbs)
10 x KB Snatch 5R/5L (24/16kg)
15 x Wallball (20/14lbs)
Post Rounds/Reps completed to comments.
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New Year’s Holiday Schedule:
Wednesday: Normal AM Classes, Noon, 4pm only.
Thursday: Closed
Friday: Normal Classes except no 6pm class.
Saturday: Open Gym 9-11
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Bear Crawl
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary (3 sets x 5 reps) before working up to a new Bench Press 1RM.
Bench Press 1-1-1-1-1RM
Post sets/reps/loads to comments.
Impact/Focus #2: Front Squat/Pull-up EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.
Odd: 3 x Front Squats (Increasing)
Even: 5 x Deadhang Pull-ups or 7 x Pull-ups (Freestyle)
Notes: Athletes will be given 5:00 to warm up their front squats. Starting weight for the first minute of the EMOTM should be 135/95lbs. After each set athletes will increase by 20lbs or until they reach a desired weight to continue through their remaining sets. Athletes may scale weight increases needed.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Coach’s Choice
III. Mobility
Notes: Athletes are encouraged to work on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.
Impact/Focus: Turkish Get-ups 2-2-2-1-1-1
Work through 6 total sets of progressively heavier KB Turkish Get-ups as described below.
1st set: 2 x left side + 2 x right side
2nd set: 2 x left side + 2 x right side
3rd set: 2 x left side + 2 x right side
4th set: 1 x left side + 1 x right side
5th set: 1 x left side + 1 x right side
6th set: 1 x left side + 1 x right side
Post sets/reps/loads to comments.
“Christine”
Three Rounds for time
Row 500m
12 x Deadlift (1xBodyweight)
21 x Box Jumps (24/20”)
Notes: Scale load/box jump height as needed for individual skill levels. Get some, freaks.
Post scores to comments.
Skill Development
4-6 sets of L-sits (Rings/Matadors/Paralettes) for maximum time
Post scores to comments.
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Thank you to everyone that came to the CFNH Holiday Party on Saturday night. I hope everyone had a great time and enjoyed themselves!
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x Abmat Sit-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Meat Seizure”
Complete for time
21 x Power Clean (135/95)
21 x Handstand Push-ups
21 x Toes-2-Bar
15 x Front Squat (135/95)
15 x Handstand Push-ups
15 x Toes-2-Bar
9 x Clean (135/95)
9 x Handstand Push-ups
9 x Toes-2-Bar
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Slamball Throw (Forward)
50ft x Slamball Throw (Reverse)
10 x Hollow Rocks
III. Mobility
Notes: Slamball Throw (Forward) is a two arm chest pass… Yes, I used a basketball term. The Slamball Throw (Reverse) is similar to an ‘American’ KB Swing that launches the Slamball overhead and behind the athlete.
Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Sliced Ham”
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Thrusters (95/65lbs)
Run 200m
21 x GHD Sit-ups
Notes: Each round alternates between Thrusters and GHD Sit-ups after each 200m Run.
Post rounds/reps completed to comments.
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**IMPORTANT** Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed
Friday: Classes at 10 & 11am and 4 & 5PM only.
Saturday: Open Gym 9-11am
Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.
Warm-up Drills
I. Individually
II. Mobility
“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x Sumo Deadlift High Pulls (135/95lbs)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups
Enjoy, freaks! We hope everyone has a wonderful holiday season!
Post times to comments.
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Announcements: Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed
Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Power Snatch Complex
Warm up as needed before working to a maximum load in the following Snatch complex.
Power Snatch + Hang Power Snatch + Overhead Squat
Notes: This is a great time for athletes to utilize the hook grip we have been preaching to you. Once the barbell leaves the ground it does not touch until the entire complex is complete.
Post loads to comments.
“Tutankhamen”
Complete 5 Rounds, each individually timed. Rest 1:00 between efforts.
50ft x Overhead Walking Lunges (45/25)
50ft x Reverse Overhead Walking Lunges (45/25)
15 x Plyo Push-ups
30 x Double unders
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Body Row (Rings)
:10-15 x Ring Support
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC OHS or Wall Facing Squats
III. Mobility
Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“A Fifty Split”
20-15-10-5 reps for time of
‘American’ KB Swings (32/24kg)
Toes-2-Bar/Knees-2-Elbows
Post times to comments.
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