WOD & Blog

Warm-up Drills
I. Run 400m
II. 3 rounds of
:30 x Handstand Hold
8 x Abmat Sit-ups
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Turkish Get-ups
Athletes will have 5:00 for instruction/warm-up before completing the workload below. This should be done at a challenging weight.

Against 10:00 clock
Complete 30 x Turkish Get-ups (15L/15R)

Post loads to comments.

“Inverted Illusion”
Complete for time
10-9-8-7-6-5-4-3-2-1 x Clean (135/95)
1-2-3-4-5-6-7-8-9-10 x Handstand Push-ups (Strict)

Note: This workout will have a 20:00 time cap.

Post times to comments.

Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Sumo Deadlift High Pulls (24/16)
‘American’ KB Swings
Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 3RM
Warm up by completing 3 sets x 5 reps each before working up to a 3RM Deadlift for the day.

Deadlift 3-3-3-3-3RM

Post loads to comments.

“Change-up”
21-15-9 reps of:
Toes-2-Bar
Burpees
Power Snatch (75/55)
Box Jumps (30/24)

Post times to comments.

Skill Development
Work on your GOATS.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Burpees
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 2
Complete the following workload of Back Squats based off of your current 1RM.

5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
5×5 x 78%

Post loads to comments.

“Voorhees”
Complete as many rounds/reps as possible in 6:00 of
7 x Thrusters (95/65)
13 x Pull-ups
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Pistols (5L/5R)
13 x Clapping Push-ups

Post rounds/reps completed to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft x Duck Walk
20ft x Crab Walk
20ft x Bear Crawl (Bent legs)
20ft x Inchworms
10 x Scorpion Stretch (5L/5R)
III. Mobility

“C4 No More”
Complete 4 rounds of
1:00 x Max Reps Handstand Push-ups
1:00 x Max Reps Double-unders
1:00 x Max Reps Elevated Plank Rope Climb (30/24″) (DEMO Video)
1:00 x Max Reps Sprints

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep and this workout will be scored like “Fight Gone Bad”.

Total your points and post them to comments.

Impact/Focus: Frockles’ Ab Circuit
Each class will be led through a core strengthening circuit.

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
2 x Turkish Get-ups
6 x Medicine Ball Cleans
10 x Push-ups
III. Mobility

Impact/Focus: Push Press
Complete the following workload based on your 5RM Push Press from 05.08.2014.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
5 x 60% (Warm-up)
5 x 75%
3×5 x 85%

Post loads to comments

“Weird Aunt Jacqueline”
For time
Row 1000m
30 x Power Clean (135/95)
50 x Burpees (6″ target)

Post times to comments.

Skill Development
Not for time.
50 x GHD Back Extensions
Mobility and GOAT Work…

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Snatch Pull
5 x Scarecrow Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch EMOTM
Complete 2 x Snatch every minute on the minute for 10:00. Athletes will review movement and warm up to a starting weight. Weights may increase throughout sets but no more that 20lbs at one time.

Snatch EMOTM x 10:00

Post loads to comments.

“Fraggle Rock”
Complete as many rounds/reps as possible in 15:00 of
10 x Weighted Abmat Sit-ups (20/14)
15 x Box Jumps (24/20)
20 x Wallball (20/14)

Post rounds/reps completed to comments.

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Abmat Sit-ups
III. Mobility

Impact/Focus: Weighted Dips
Athletes will work on one of the options based on their current progression.

A. Weighted Ring Dips 2-2-2-2-2
B. Ring Dips 5-5-5-5-5
C. Static Dips 5-5-5-5-5
D. Scaled Dips 5-5-5-5-5

Post loads to comments.

“Heavy Helen”
3 Rounds for time of
Run 400m
21 x KB Swings (32/24)
12 x Pull-ups

Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Overhead Squats (45lbs/PVC)
8 x Strict Press
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push Press 5×2
Complete the following workload based off of current 1RM.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 2 x 70%

Notes: Athletes will complete 5 sets of 2 reps of Push Press at 70% of 1RM. Each repetition of the working set will be with a 1-second pause at the bottom of the dip. Focus will be on positioning of the body and bar path.

Post loads to comments.

“Spider Face”
Complete for time
30 x Overhead Squats (95/65)
40 x Chin-ups
50 x Toes-2-Bar
60 x Supermans (Feet only)
Run 800m

Notes: Athletes may partition reps as desired for this workout, including the run.

Post times to comments.

All of us at CFNH would like to wish Josh (Joshstache) a big goodbye. Today he will be moving to Houston, TX to take a promotion with his work. It has been an honor to have him as an athlete and friend over the past 3 years. We will certainly miss your character and personality around the gym. Best of luck to you Josh.

Warm-up Drills
8:00 Athletic Warm-up
Jog/Sprints
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility

Impact/Focus: Pause Front Squats
The following percentages are based off of 3RM Front Squat from 05.28.2014. Each repetition is completed with 2-second pause at the bottom of the squat position. This is noted with “020 Tempo”. Warm-up sets should be done at normal speed.

3 x 70% 020 Tempo
3 x 75% 020 Tempo
2 x 3 x 80% 020 Tempo

Post loads to comments.

“After Burner”
Complete as many rounds/reps as possible in 5:00 of
8 x ‘American’ KB Swings (32/24)
20 x Mountain Climbers (2ct)
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
8 x KB Snatch (32/24)(4L/4R)
20 x Double-unders
Rest 1:00
Max Reps x 3:00 of
Sledgehammer Strikes

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 500m (Damper Setting 4-6)
II. 6:00 AMRAP of
20ft x Duck Walk
20ft x Crab Walk
20ft x Bear Crawl (Bent legs)
20ft x Inchworms
III. Mobility

“Black Lung II”
Choose one of the three options
A. 3 Rounds of Row 1000m x 2:00 Rest
B. 5 Rounds of Row 500m x 1:00 Rest
C. 12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

“It’s a Tingle, Not a Jitter”
For Time:
20 x Overhead Walking Lunges (45/25lbs)
18-15-12-9-6 reps each
GHD/Abmat Sit-ups
Burpee Box Jumps (24/20″)
Then…
20 x Overhead Walking Lunges (45/25lbs)