WOD – 26 May

Thursday 26 May 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (20 mins):

  •       Bulgarian split squats (2 x 12, each leg)
  •      In teams of 3, AMRAP5 – walking lunge with KB from weight stack to far platform and back (2.0/1.5)

WOD (“Nikki”, AMRAP20)

  •      5 one-arm pull-ups / chin-ups / ring rows
  •      10 one-arm push-ups
  •      15 pistols

This wod is dedicated to adaptive athletes and is named after CFW’s own Nikki Taylor. Athletes may switch arms/legs throughout the workout (and are encouraged to do so). We ask that as you struggle through this, realize that our adaptive athletes don’t have that luxury. Take your time and focus on your form to even out those imbalances. We know there are a limited number of rings – utilize pirate rules today (and you only need a single ring so feel free to spread them out / move them).

Nicky Clean
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WOD – 25 May

Wednesday 25 May 2016:

Trainer led warm-up and assistance – 10 minutes

Skill / GOAT work – 15 minutes. Athletes can spend 15 minutes working on a specific skill / GOAT (including mobility as desired).

Team WOD (“Core Killer”, AMRAP20 in teams of two)

  •   One member hangs from a bar in a pull-up position while the other holds a plank position
  •     As soon as either member fails, both members must complete 10 burpees and switch positions
  •     At the conclusion of 20 minutes, complete a 800m team farmer’s carry. One athlete must carry one kettlebell in each hand. Switch as often as needed.
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WOD – 24 May

Tuesday 24 May 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15 mins):

  •       2 x 10 good mornings (note weight)
  •      Prison deadlift: 4 x 10 @ 30% – 40% of 1RM deadlift

Skill/GOAT work (10-15 minutes)

WOD (Skinny Nancy, 4 rounds for time)

  •      15 overhead squats (75/55)
  •      400m run
  •      Comp athletes may scale up to full Nancy (5 rounds of 15 OHS (95/65) and 400m run)

 

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WOD – 23 May

Monday 23 May 2016:

Trainer led warm-up and assistance – 5-10 minutes

Strength (10 mins):

  •        HSPU pyramid (10-8-6-4-2) or seated dumbbell shoulder-to-overhead (5 x 8)
  •        Hard cap of 10 minutes to accommodate multiple workout heats.

Benchmark WOD4 (“The Chief”, AMRAP3 x 5 with one minute of rest between rounds)

  •      3 power cleans (135/65)
  •      6 push-ups
  •      9 air squats

 

Every new round starts with the power cleans. Total score is full sets plus reps across the 5 rounds. There is no carry over. 3 rounds plus 15 reps and 3 rounds plus 12 reps is reported as 6 rounds plus 27 reps.

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WOD – 21 May

Saturday 21 May 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (30 minutes):  The strength section will be longer today and serve as the first wod. Complete the following rep scheme with the percentages below based on your 1RM back squat

  •        Back squat: 15-12-10-8-5-4-3-2-1+
  •        Front squat: 10-8-5-4-3-2-1+
  •        Percentages: 35%-45%-55%-65%-70%-75%-80%-85%-90%+

You will complete 15 back squats at 35% of your 1RM, rest for 30-45 seconds then complete 10 front squats using the same weight. You increase the weight to 45% of your 1RM and complete 12 back squats, rest for 30-45 seconds then complete 8 front squats. Continue this couplet until you can no longer front squat the prescribed weight and finish doing only back squats

Team WOD (For Time):

  •      16 x 200m sprint; athletes alternate every 200m sprint.

Mandatory mobility with remaining class time (hips, calves, hamstrings, quads, knees, ankles, etc.)

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WOD – 20 May

Friday 20 May 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (25 mins):

  •      Deadlifts (10-5-3-3-3-1) @ 50%-65%-75%-80%-85%-90%+
  •      Pendlay rows (5×5, go heavy and note weight)

WOD – AMRAP10:

  •      30 dubs (scale = 60 singles + 2 burpees)
  •      15 combos (1-2-3-rear elbow)
  •      5 power cleans (155/105)
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WOD – 19 May

Thursday 19 May 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (18 mins):

  •      Bench press (1 x 12 at 45% of 1RM)
  •      Bench press (1 x 8 at 60% of 1RM)
  •      Bench press (1 x 5 at 75% of 1RM)
  •      Bench press (4 x 2 at 85%-90% of 1RM; last set is max reps)

Assistance: Band pull-aparts between sets

WOD – AMRAP8 (running multiple heats as necessary):

  •      8 CTB pull-ups
  •      8 wall balls (20/14)
  •      8 burpees to a 45# bumper

 

Cashout = 2-4 rope ascents for each athlete

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WOD – 18 May

Wednesday 18 May 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15 mins):

  •      Back squat (15/10/5/5/3) using 40%/55%/70%/75%/80%
  •      Max back squat reps at 90% one 1RM (min = 1)

WOD (Ascending EMOM – ):

  •      Minute1 = 1 goblet squat (2.0/1.5) + 1 KB swing (2.0/1.5)
  •      Minute2 = 2 goblet squats (2.0/1.5) + 2 KB swings (2.0/1.5)
  •      Minute3 = 3 goblet squats (2.0/1.5) + 3 KB swings (2.0/1.5) …..
  •     Continue to add one rep of each movement every minute. Upon failure, rest one minute and then finish by completing 10 goblet squats every minute until the finish.

 

Trainer led mobility in class time remaining

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WOD – 17 May

Tuesday 17 May 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (20 mins):

  •       Strict press (5-3-1+ at 65%-75%-85% of 1RM)
  •       Push press/jerk (5-3-1+) using same weight
  •     These are done as an unbroken couplet and then followed by 3 attempts to work up to a heavy single push/split jerk. Goal is to not miss a single attempt.

Assistance: Band pull-aparts between sets

Benchmark WOD3 (AMRAP13)

  •      7 deadlifts (185/115)
  •       8 HSPUs
  •       15 calorie row (comp athletes – use assault bike)

 

Run in two heats with a mix of male and female athletes in each heat. Score is rounds plus reps with each full round = 30 reps. Comp athletes increase DL weight to 225#

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