WOD & Blog

Warm-up Drills
I. Run 400 or
II. 2-3 Rounds of
5 x Power Clean
5 x Push Press
10 x Back Rack Lunges
10 x PVC Pass-throughs
20 x Deadbugs
III. Mobility Drills & Yoga Poses

Impact/Focus: Back Squat
Warm-up with 2-3 sets of up to 5 reps building in weight to facilitate the opening workload for the following:

6 Rounds, every 2 minutes, of the following
Back Squat x 5-5-3-3-1-1 (build across sets/reps as able)

Post scores to comments.

“Doublethink”
Complete for time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Wallball (20/14lbs)

Notes: Scale to single-unders at 2:1 for repetition conversion today.

Post scores to comments.

Skill Development
Instruction and application of the following three movements/rounds for quality.

3-5 Rounds of
3-5 x Strict Negative or Deadhang Pull-ups
:10 to :20 x Handstand Hold
or
10ft x Handstand Walk
10 x Back Extensions

This Friday, July 3rd we will be running our normal class schedule of
5:30 am
6:45 am
8:00 am
4:00 pm
5:15 pm

CFNH will be closed Saturday and Sunday the 4th and 5th of July.

This year’s Independence Day HERO WOD will be “MURPH”; now that the crew is back together sharing in some outstanding company during our training. YESSSSSSSS!

Warm-up Drills
I. Run 400m or 2:00 x Jumprope
II. 3 Rounds of
7 x Russian KB Swings
7 x American KB Swings
10 x Shoulder Taps (plank)
15 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Tasked Intervals Push-ups & L-sits
The following training format flows as follows; 8 Rounds of a Push-up Movement at :20 seconds working to achieve goal reps and :20 seconds of rest. Take a :80 seconds to rest and reset before the second series of tasks. Complete 8 Rounds of an L-sit hold at :20 seconds working to achieve goal hold time with :20 seconds of rest.

8 Rounds of the following
Working for :20 seconds x Resting for :20 seconds

Pick one of the following options and complete each work interval for sustained efforts at 5, 10 or 15 rep assignments.

1. Ring Push-ups
2. Push-ups
3. Scaled Push-ups (elevated hand position or snake with negative)

Rest :80 Seconds, Then…

8 Rounds of the following
Working for :20 seconds x Resting for :20 seconds

Pick one of the following options and complete each work interval for sustained efforts at :05, :10 or :15 second hold time assignments.

1. Rings L-sit
2. Static/Paralettes L-sit
3. Scaled L-sit (floor version)

“Mario Cart”
Complete as many Rounds/Reps as possible in 15:00 of
Run 400m
12-9-6 reps of
American Kettlebell Swings (24/16kg)
V-ups/Tuck-ups

Notes: Each round has a mini 12-9-6 couplet after each Run or substitute movement/task. If inclement weather make Running substitutes necessary we will logistically utilize either 75 x Double-unders/150 x Single-unders or a 8 x 50ft shuttle sprint; total length 400ft.

Scaled format: Work 7 minutes, rest 2 minutes, work 6 minutes for a total AMRAP score. Scale weight and volume as necessary.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Movement Warm-ups
-2 Rounds of-
5 x Barbell Deadlift
7 x Barbell Power Clean
7 x Barbell Front Squat
-2 Rounds of-
20 x Deadbugs
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**Remedial full depth Front Squat hold x 1:00 to be applied where necessary for ROM efficacy)

Impact/Focus: Full Clean Triples

Complete the following workload Every :75 for 8 Rounds
3 x Clean (received in full squat position)

Notes: Warm-up to a starting weight based on the numbers from the prior three weeks of preparatory training. Today may build up to or hold at repeat sets as heavy as any weight achieved in good form in recent training sessions.

Post scores to comments.

**There will be a Row interval and technique prep session of 6:00 +/- performed prior to assaulting through the following Benchmark METCON for time.**

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Movement sets/reps as follows:
– 2 Rounds for quality of
5 x Barbell Deadlift
5 x Barbell Sump Deadlift High Pull
5 x Barbell Front Squat
5 x Barbell Push Press
– 2 Rounds for quality of
15 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**Or Coach’s Choice/Spikeball Warm-up

Impact/Focus: Deadlift 5 Reps, Ascending
Warm-up as needed with sets and reps building to a starting working weight for progressing to a heavy or five rep record set on the day.
Complete up to 5 sets of five reps each, at working weight (building across sets or sustaining a moderate load).

Against an 18:00 Running Clock complete the following
Deadlift x 5-5-5-5-5 reps

Notes: Reference the weights used last week EMTOM x 10 Rounds at 3 reps each.

Post scores to comments.

“Oh-Course”
12:00 AMRAP of
Run 200m
1 x Rope Climbs
Max Reps x Handstand Push-ups
or
Cumulative :20 x Handstand Hold

Notes: Scale to Ring Rows x 12 Reps per round for the Rope Climbs today. Training history for the week and movement proficiency will be used to determine whether Handstand Push-up Reps, Handstand Push-up Hold, Pike Push-ups/Stinkbug Reps or Pike Push-ups/Stinkbug holds for :20 (cumulative) will be assigned for the Handstand workload.

Post scores to comments as rounds and reps completed.

Skill Development: Spikeballllllll!!!!!!

Warm-up Drills
I. Run 400 to 800m
II. 3 Rounds of
5 x Power Clean
10 x Front Rack Lunges
10 x Push Press
10 x PVC Pass-throughs
III. Mobility Drills & Yoga Poses

Impact/Focus: Front Rack Walking Lunges
Warm-up with 2-3 sets of up to 5 reps per leg (10 total) building in weight to facilitate the opening workload for the following:

Against a 15:00 Running Clock complete
5 Sets of
10 steps x Front Rack Walking Lunges (barbell from rack)

Notes: Increase weight as able, multiple sets with the same load is acceptable.

Post scores to comments.

“Dubbles”
Assault through the following for time
(20:00 time cap)

100ft x 1-arm Overhead Walking Lunges (50ft per arm)
100ft x Bear Crawl

10-9-8-7-6-5-4-3-2-1 reps of
Push-ups
Reverse Burpees

100ft x 1-arm Overhead Walking Lunges (50ft per arm)
100ft x Bear Crawl

10-9-8-7-6-5-4-3-2-1 reps of
Burpees
Toes-to-Bar or V-ups

Notes: Dumbbell weight @50/35lbs or Kettlebell weight @24/16kg for the 1-arm Walking Lunges.

Scaled Version:
For time
50ft x 1-arm Overhead Walking Lunges (50ft per arm)
50ft x Bear Crawl

10-8-6-4-2 reps of
Push-ups
Reverse Burpees

50ft x 1-arm Overhead Walking Lunges (50ft per arm)
50ft x Bear Crawl

10-8-6-4-2 reps of
Burpees
Toes-to-Bar or V-ups

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds for quality of
7 x Power Snatch
7 x Press
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**ROMWOD Option provided: “Raw” x 12-22 Minutes**

Impact/Focus: Press
With a total working time of 12:00;
Warm-up as needed building to a light to moderate weight (50-60% of a 1RM Press) before beginning working sets/reps as follows.

Press
5-5 @ 50-60% of 1RM
3-3-3 @ 65-70% of 1RM
2-2-2 @ 75-80% of 1RM

Notes: This is an eight set assignment above. The percentages and weights should be scaled lighter if necessary to facilitate ideal technique and a controlled negative with a return to an ideal starting position for subsequent repetitions during each set.

Scaling Example
Press
5-5 @ 40-50% of 1RM
3-3-3 @ 50-60% of 1RM
2-2-2 @ 65-70% of 1RM

Post scores to comments.

“Charles Snarkley”
Complete for time
Row 500m
Then…
15-12-9-6-3 x Power Snatch (75/55lbs)
30-24-18-12-6 x Wallball (20/14lbs)
Then…
Row 500m

Notes: Emphasis is on pulling under the weight and the timing of this technical aspect/efficiency aspect of the lift.
There will be a 15:00 time cap today.

Post scores to comments.

Warm-up Drills
I. Run 400m or 2:00 x Jumprope
II. 3 Rounds of
7 x Russian KB Swings
7 x American KB Swings
10 x Shoulder Taps (plank)
10 x Hollow Rocks
III. Mobility & Yoga Poses
(foam roller emphasis, scaps, lats, glutes & hammies)

Impact/Focus: Kettlebells & Rings EMOTM
Complete the following every minute on the minute alternating the tasks below. Select movements based on current level of development with the Ring movement and hold as well as weight for the American Kettlebell Swings.

6 Rounds of the following
Working for :30 seconds, resting for :20 seconds of

First Minute of
(:30 work x :20 rest)
American Kettlebell Swings x Max Reps (32/24kg)

*adjust weights up or down per interval as needed.
*Emphasis on single, unbroken workload.

Second Minute of
(:30 work x :20 rest)
Pick one
1. Ring Dips x Max Reps
2. Static Dips x Max Reps
3. Scaled Dips x Max Reps
4. Push-ups x Max Reps

*Multiple sets to achieve quality volume is the goal for this movement today.

Third Minute of
(:30 work x :20 rest)
Pick one
1. Rings L-sit x Max Time
2. Static/Paralettes L-sit
3. Scaled L-sit (floor version)

*If unable to hold for more than :15 than break into two mini sets per :30 work interval so that time expires while maintaining hold.

Post scores to comments.

“Foot Powder”
12:00 AMRAP of
10 x 1-arm Devil’s Press (alt.R/L)
15 x GHD or Abmat Sit-ups (Medball Anchored)
30 x Double-unders

Notes: Scaling for Single-unders will be 50 x reps today per round. 1-arm Devil’s press (5R+5L, alternating each rep) would be at 50/35lbs. Scale weight as necessary.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 2 to 3 rounds for quality of
7 x Barbell Power Clean
7 x Barbell Front Squat
7 x Push-ups
14 x Deadbugs
10 x PVC Passthroughs
III. Mobility/Yoga Poses

**Remedial full depth Front Squat hold x 1:00 to be applied where necessary for ROM efficacy)

Impact/Focus: Power Clean & Front Squat Triples

Complete the following workload Every :75 for 10 Rounds
3 x Power Clean + 3 x Front Squat

**Same weight across or build in weight every two to three rounds; base working weight selections on previous programming/training completed.

Notes: Warm-up to a light/moderate weight that can be Power Cleaned & Front Squatted for 3 to 5 repetitions, repeatedly for interval work. Today the weights selected should facilitate barbell cycling, but may build on weight from last week or use similar load for sustained set/rep work across intervals.

Post scores to comments.

“Smackie”
For time
Run 800m
50 x Thrusters (75/55lbs)
30 x Pull-ups
Run 400m

Notes: If thrusters would have to be broken into more than three sets scale weight to 45/35lbs. Scale Pull-ups as needed at 1:1 for rep volume adjustment.

Post scores to comments.

Warm-up Drills
I. 2:00 to 4:00 x Run, Row, or Jump Rope
II. 3 Rounds of
10 x Deadbugs
10 x Snow Angels
10 x Shoulder Taps (plank)
10 x American KB Swings
III. Mobility & Yoga Poses

“The Deck O’ Cards”

Each class may accept the previous classes challenge as dealt or receive a fresh shuffle and draw. Teams of 2-3 athletes, each card must be completed by all teammates before moving onto the next task. 45:00 time cap.

Clubs
1. Bumper Ground-to-Overhead
2. 2-Arm Russian Swings
3. 2-Arm American KB Swings
4. 1-Arm KB/DB Snatch

2-10# 10 reps
A, J,Q,K# 20 reps

Hearts
2-10# Sprint around building
A,J,Q,K# Sprint 200m

Spades
1. Dead Bugs
2. Plank Shoulder Taps
3. Plank Jacks
4. V-ups

2-10# 10 reps
A, J,Q,K# 20 reps

Diamonds
1. Scaled pushups
2. pushups
3. ring push-ups
4. Clapping Push-ups

2-10# 10 reps
A,J,Q,K# 20 reps

Jokers
Jokers: 30 x Slamball

Notes:

Each athlete will select one of the options for each of the following suits so that there is ONE designated movement per suit/card ID.

Card’s numbered 2 through 10 for each suit are assigned as 10 x the selected movement.

Face cards and Aces are 20 x reps each.

Jokers will be 30 x Slamballs… and there are 4 x Joker cards in today’s magical deck o’ cards.

Example of one athlete’s deck o’ cards assignment would be as follows…

Clubs:
2-10 = 10 x Plank Jacks
Faces & Aces = 20 x Plank Jacks

Diamonds:
2-10 = 10 x Push-ups
Faces & Aces = 20 x Push-ups

Spades:
2-10 = 10 x American KB Swings
Faces & Aces = 20 x American KB Swings

Hearts:
2-10 = Run 100m Lap (around building)
Faces & Aces = 200m

Jokers:
30 x Slamball

Warm-up Drills
I. Run 400m
II. Movement sets/reps as follows:
– 2 Rounds for quality of
5 x Barbell Deadlift
5 x Barbell Sump Deadlift High Pull
5 x Barbell Front Squat
5 x Barbell Push Press
– 2 Rounds for quality of
15 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility/Yoga Poses

Impact/Focus: Deadlift 3 Rep EMOTM
Complete 10 rounds of the following Deadlift workload. Warm-up as needed with sets and reps building to a working weight relative to last weeks sets of three’s and five’s (see Friday’s post).

Every minute on the minute for 10 Rounds
3 x Deadlift (light to moderate weight)

Post scores to comments.

“Plasticity”
Complete for time
10 x Muscle-ups (Bar or Ring)
20 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
40 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD/Anchored Abmat Sit-ups

Notes: Scale Muscle-ups to 20 reps of Pull-ups or Scaled Pull-ups as needed for today. Use a Medicine Ball or one dumbbell to anchor the Abmat Sit-ups as needed. Use discretion if implementing GHD Sit-up re-indoctrination after a period being out of practice with the movement.

Scaling Modifications:

1. Scaled total volume would be written as follows:

For time
10 x Ring Row
15 x Anchored Abmat Sit-ups
20 x 1-arm Dumbbell Hang Clean to Overhead (25/20lbs)
25 x Anchored Abmat Sit-ups
30 x Medicine Ball Cleans (20/14lbs)
35 x GHD/Anchored Abmat Sit-ups

2. Rx+ should be able to complete this in 10-12 minutes and if so may opt to work back down the chipper in a Pyramid training format as follows:

For time
10 x Muscle-ups (Bar or Ring)
20 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
40 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
40 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
20 x GHD/Anchored Abmat Sit-ups
10 x Muscle-ups (Bar or Ring)

Post times to comments

(Spoiler: Team WOD tomorrow…)