WOD & Blog
Holiday Hours Information
Monday: Normal Hours
Tuesday: Closed (Christmas Eve)
Wednesday: Closed (Christmas Day)
Thursday: Normal Hours
Friday : Normal Hours
Saturday: Open Gym 9-11am
Warm-up Drills
I. Row 500m
II. Dynamic Drills & Foam Roller Therapy
III. Yoga Series
IV. Mobility
Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions. After the first ten minutes take one minute to rest and reset before proceeding through the Ring Dip work capacity training.
10:00 x EMOTM
5,4,3,2,1,5,4,3,2,1 reps
(**Strict Ring Dips or Scaled Dips)
Rest 1:00
5:00 x Max Reps as follows
3,6,9,12…
(**Kipping or Scaled Dips)
Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.
Post scores to comments.
“Truffle Shuffle”
6 Rounds for time of
1 x Shuttle Run
6 x Power Cleans (135/95lbs)
12 x Toes-to-Bar
:30 rest
Notes: The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.
Post scores (total time, including rest intervals) to comments.
Read MoreWarm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 5
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Post scores to comments.
“Tabata Intervals”
Complete 8 Rounds for maximum repetition as follows
:20 x Sumo Deadlift High Pull (75/55lbs)
:10 x Rest
:20 x Front Squat (75/55lbs)
:10 x Rest
:20 x Push Press (75/55lbs)
:10 x Rest
:20 x Anchored Abmat Sit-ups
:10 x Rest
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills & Foam Roller Therapy
III. Yoga Series
IV. Mobility
Impact/Focus: Strict Pull-ups & Ring Rows
Complete the following EMOTM (every minute on the minute) workload for Strict Pull-ups, scaled to Ring Rows x 2 repetitions. After the first ten minutes take one minute to rest and reset before proceeding through the Pull-up/Ring Row work capacity training.
10:00 x EMOTM
5,4,3,2,1,5,4,3,2,1 reps
(**Strict Pull-ups or Ring Rows)
Rest 1:00
5:00 x Max Reps as follows
3,6,9,12…
(**Kipping Pull-ups or Ring Rows)
Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.
Post scores to comments.
“Hot Toddy”
AMRAP 12:00 of
Row 250m
5 x Snatch (95/65lbs)
10 x Bar Facing Burpees
Notes: Points of performance and movements standards will be covered during the whiteboard brief.
Post scores to comments.
Skill Development: Kip & Core Conditioning
3-5 Rounds of assigned reps/timed hold (as a class)
3-5 x Shoot-Through Drill (2 KB’s or Paralette Set-up, etc.)
:10 to :20 x L/V-sit Hold (or 20 x Hollow Rocks)
Notes: Shoot-Through Drill has a Push-up from forward leaning plank on the front of the gymnastic/kipping movement complex, and a modified Dip on the end of the complex.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Week 5
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65-70%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from previous Monday)
Post scores to comments.
“Filthy 150: Spinning Catherine”
For time, versus a 14:00 time cap
160 x Double-unders
30ft x 1-arm Overhead Walking Lunges (35/20lbs)
24 x Alternating 1-arm DB Thrusters (12L+12R @35/20lbs)
30ft x 1-arm Overhead Walking Lunges
24 x Alternating 1-arm DB Thrusters
30ft x 1-arm Overhead Walking Lunges
160 x Double-unders
Notes: All movements have two dumbbells in play. For the 30ft x 1-arm Overhead Walking Lunges one arm is carrying the dumbbell locked out overhead, the other is carrying at hip (think farmer’s carry). Single-under scaling today requisites 200 repetitions at the beginning and end of the WOD. Rx weight is 35/20lbs, rx+ may select 50/35lbs.
Spoilers: “Annie” and “Fran” approach post holiday.
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%
Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)
**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.
Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).
Post scores to comments.
“Snaren”
150 x Wallball (20/14lbs)
300 x Double-unders (1:1 Single-unders)
Notes: Each break during the Wallball sets/reps mandates a 30 or more rep set of Single/Double-unders before proceeding back to the 150 Wallball workload. If rep totals are achieved only the second movement remains to accomplish from that point to training completion. Strategy partitioning or a full chaos assault are both viable approaches… choose wisely, freaks.
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Warrior’s Cove Chipper”
Row 50kcal
25ft Handstand Walk or 50ft Bear Crawl
100 x Mtn. Climbers
15 x Push-ups
15 x Pull-ups
25 x V-ups
25 x Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps/Step-ups (24/20”)
20 x Static Lunges
10 x Pull-ups
10 x Push-ups
100 x Flutter Kicks
10 x Burpees
100 x Plankies
15 x Pull-ups
15 x Push-ups
20 x Lateral Lungs or Pistols
Row 30kcal
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM) + 5-10lbs.
Post scores to comments.
“Action Smackson”
For time, versus a 15:00 time cap
American Kettlebell Swings x 21-18-15-12 (24/32kg)
Thrusters x 21-18-15-12 (45/35lbs)
Walking Lunges x 100ft-100ft-100ft-100ft
Notes: Round one reads as 21 KB Swings, 21 Thrusters, and 100ft of Walking Lunges. Rx+ dictates using 32/24kg for the Kettlebells and 75/55lbs for the Thrusters. Front Rack or overhead carry with KB or DB for the lunges each round. Get some, freaks!
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Muscle-ups & Pull-ups
Complete 3 Rounds of the following interval/workload assignment
:30 x Max Reps of Muscle-ups/Pull-ups
:30 x Rest
Then…
Complete 5 Rounds of the following interval/workload assignment
:30 x 50-70% of Best Rep Score for Muscle-ups/Pull-ups
:30 x Rest
Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.
Post scores to comments.
“1500m Nest Egg”
For time versus a 15:00 time cap
Row 500m
30 x Burpees
30 x GHD Sit-ups
Row 500m
20 x Burpees
20 x GHD Sit-ups
Row 500m
10 x Burpees
10 x GHD Sit-ups
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from previous Monday)
Post scores to comments.
“The Shivering”
For time
2-4-6-8-10 x Power Clean & Jerk (135/95lbs)
50-40-30-20-10 x Double-unders
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift Week 3
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%
Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)
Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).
Post scores to comments.
“Severals of Sevens”
7 rounds for time of
7 x Pull-ups
7 x Box Jumps (24/20”)
7 x Wallball (20/14lbs)
Post scores to comments.
Read More
CFNH will be open Normal Hours
Monday January 20th
as the nation observes
Martin Luther King Jr. Day.
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Week 9
Against a 20:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from last Monday)
Notes:
- The warm-up section above is only a guideline for training warm-ups at this point in the program. Modify Warm-up sets and reps as necessary to facilitate the increased weights of today’s Week 9 Back Squat workload.
- Final week of weight building, next week is a deload week for Back Squat, the following week we will retest our 5RM.
- Additional note regarding Deadlift training day; week 9 Deadlift 5×5 is on Thursday as we will be honoring Sgt. Miles on Friday with a Hero WOD in his name.
Post scores to comments.
“Frost Heave”
10:00 AMRAP (as many round/reps as possible)
10 x Toes-to-Bar
15 x American Kettlebell Swings (24/16kg)
30 x Double-unders
Notes:
- Scaling for Double-unders is 60 x Single-unders or 20 x attempts hit/miss.
- Hanging Knee Raises or V-ups will be the basis of scaling options at 1:1 repetitions for the Toes=to-Bar movement.
- Scale AKB Swing weight as necessary.
- Rx+ options are an increased AKB Swing weight of 32/24kg and execution of all sets/reps unbroken before proceeding through to the next task in the AMRAP. Get some, freaks!
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift Week 8
Against a 18:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%
Working sets/reps:
Deadlift x 5 sets @ 5 reps each
**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.
Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.
Post scores to comments.
“Joker”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jump Overs (24/20”)
Curtis P’s (75/95lbs)
Notes: Each rep of a ‘Curtis P’ is a Power Clean + Left Leg Lunge + Right Leg Lunge + Push Press)
Post scores to comments.
Read More
Warm-up Drills
I. Run or Row 400/500m
II. Foam Rolling Drills
III. Yoga Series, KB Squat Hold, Armbar Stretch L+R
IV. Mobility
Impact/Focus: Power Snatch Every :75 (x 7 Rounds)
Warm-up with sets of 1-3 reps climbing to a weight that’s no heavier than 75% of a 1RM to begin the following training on the clock.
Every :75 complete the following, maintain working weight; emphasis on technique and barbell cycling.
7 Rounds
Power Snatch x 3 Reps
Post scores to comments.
“White Rain”
Complete the max reps possible during each work interval.
4 Rounds for total repetitions
1:00 x Double-unders
0:15 x Rest
1:00 x American KB Swings (24/16kg)
0:15 x Rest
1:00 x V-ups
0:15 x Rest
1:00 x Wallball (20/14lbs)
0:15 x Rest
– Take a full interval off before assaulting through again.
Post total reps to comments.
Read MoreWarm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 8
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Post scores to comments.
“Gracibeth”
For time
21-15-9 reps of
Full Clean & Jerk (135/95lbs)
Ring Dips
GHD Sit-ups
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Drills, KB Holds & Drills
IV. Mobility
Impact/Focus: Pull-ups & Turkish Get-ups Alt. EMOTM
Complete the Pull-up Workload on the minute following it with the Turkish Get-up Workload on the subsequent two minute window.
5 Rounds of
1:00 x Pull-ups @ 15-12-9-6-3 reps
Then…
2:00 x Max Reps Turkish Get-ups
Notes: Rx+ Splits each Pull workload to 1/3 reps of Chin over Bar Pull-ups + Chest to Bar Pull-ups + Bar Muscle-ups. Moderate to heavy/challenging weight on the Turkish Get-ups if proficiency and competency with the movement are solid.
Post scores to comments.
“Limbered”
10:00 AMRAP of
6 x Toes-to-Bar
8 x Push-ups
10 x Dumbbell Snatch (50/35lbs)
Notes: 5L+5R for each round of DB Snatch. Rx+ Rings or Plyo-Clapping, 75/50lbs for DB weights.
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.
Impact/Focus: Back Squat Week 8
Against a 20:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)
Post scores to comments.
“Walkin-Phoenix”
3 rounds for time versus a 15:00 cap
– Round 1 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups
– Round 2 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups
– Round 3 –
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift Week 7
Against a 18:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%
Working sets/reps:
Deadlift x 5 sets @ 5 reps each
**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.
Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.
Post scores to comments.
“Pyramidal”
For time
10 x Ground-to-Overhead (95/65lbs)
15 x Burpee-to-bumper Plate
20 x Floorwipers ([email protected]/65lbs)
25 x Wallball (20/14lbs)
30 x Overhead Walking Lunges (45/25lb Bumper)
25 x Wallball (20/14lbs)
20 x Floorwipers ([email protected]/65lbs)
15 x Burpee-to-bumper Plate
10 x Ground-to-Overhead (95/65lbs)
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!
Post scores to comments.
Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions.
10:00 x EMOTM
10-9-8-7-6-5-4-3-2-1 reps
(**Strict Ring Dips or Scaled Dips)
Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Post scores to comments.
“Encumbered Commuter”
7 Round for time versus a 15:00 time cap
10 x Medicine Ball Cleans (20/14lbs)
10 x Lateral Burpees (over Med.Ball)
25ft x Kettlebell Bear Crawl (2xKB’s)
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Read MoreOur Next On-Ramp Course Begins Tonight @ 6pm! Join us!
Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Power Snatch Sampler
Warm-up with sets of 1-3 reps climbing to a weight that’s 50-60% of a 1RM to begin the following training on the clock.
Every :90 complete the following, climb weight as able provided technique and barbell cycling training emphasis/goals are met.
Power Snatch 3-3-3-2-2-2-1-1-1
Post scores to comments.
“Banana Splits”
AMRAP 5:00 of
30 x Double-unders
15 x American Kettlebell Swings (32/24kg)
15 x GHD Sit-ups
– Rest 1:00 –
Then… AMRAP 5:00 of
20 x Double-unders
10 x American Kettlebell Swings (32/24kg)
10 x GHD Sit-ups
– Rest 1:00 –
Then… AMRAP 5:00 of
10 x Double-unders
5 x American Kettlebell Swings (32/24kg)
5 x GHD Sit-ups
Post scores to comments.
Read More