Partner WOD Split the reps For Time: 5 Rope Climbs/20 Muscle ups 15 Clean & Jerks 25 Bar Facing Burpees 50 Cals on Machine 25 Bar Facing Burpees 15 Clean & Jerks 5 Rope Climbs/Muscle ups
2018 10 19
Screen: Ankle - if you fail, elevate heels with 5# plates Front Rack - if you fail, use straps or perform Goblet squats Warm Up - 10 min: Tricep Openers 20-30 sec Bottom of Dip Hold/Handcuff Stretch 8 Eccentric Ankle Dorsiflexion/side 8 Goblet Cossacks/side Strength: Front Squat 4x5 across Dips/DB…
2018 10 18
Game: Taps/Lightning Conditioning: Partner WOD - 20 min @80%: 500m Row 60 sec HS Hold/Overhead Hold 1 mile Bike/500m Ski 24 Goblet Step Ups 400m Run 1 min x 1 Arm Farmer Carry/side (work at same time on this one only) 150 Double Unders 4 Rope Pulls
2018 10 17
Screen: Toe touch - if you fail, perform RDL @40X1 instead of deadlifts Warm Up: 10 min: 10 Nerve Floss/side 5 Stretch Push ups Band Series + Band Good Mornings 10 DB Cuban Press + 10 Rear Delt Raise Strength: Deadlift 4x5 - across Bench Press 4x5 - across 1…
2018 10 16
Skill: Bar Muscle Ups If you don’t have 3 body weight strict pull ups, 3 sets each: -20-30 sec chin over bar hold -15 Straight arm Band Pull downs -Max set of strict knees to elbows 30 sec Hollow hold If you have 3 body weight pull ups, but no…
2018 10 15
Screen: Heel to butt - if you fail, back squat to a box at parallel Overhead screen - if you fail, perform 1 arm landmine press instead of strict press Warm Up - 10 min: 60 sec Close Grip Bar Hang 10 x 1 Arm High Pull + 1 Arm…
2018 10 14
Partner WOD For Time: 100 HSPU/DB Push Press 100 Cal Ski 100 Toes to Bar/Hanging Knee Raises/Sit ups 100 Cal Bike 100 Alternating DB Snatches 100 Cal Row 100 Hang DB Clean & Jerks 100 Wall Balls
2018 10 12
Note: We are celebrating CFMC's 5 year anniversary after 5:30 class tonight! Come throw down and then hang out for food and games! Mobility Screen Front Rack - if you fail, perform front squats w/ straps or Goblet squat for 3x10 Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side…
2018 10 11
Game: Taps Conditioning: 3 sets at each station: Station 1: 15/10 Cal Bike 10 DB Hang Power Cleans 100 ft. Sandbag Bear Hug Carry Station 2: 15/10 Cal Ski 10 Box Jump Overs 50 ft. Sled Push Perform each set Waterfall style Cashout: Choose from board
2018 10 10
Mobility Screen: Toe Touch - if you fail, perform an RDL for 3x10 instead of a Deadlift Warm up - 10 min: 10 Nerve Floss/side 10 DB Cuban Press + 10 Rear Delt Raise 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch 8 Single Leg RDL/Leg Strength: Deadlift 3x5 @65/75/85%+…
2018 10 09