WOD

Workout of the Day Posts

Friday, January 26, 2018

15 Minutes to find todays heavy C&J

“Grace”
For Time:
30 Clean & Jerk 135/95

Tiredness and fatigue foster sloppiness
___
Know when to put the brakes on the last rep
__
Do whatever you have to do in competition to cross the finish line, but in training you must know where the neural edge is. The place where control becomes chaos
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You can get hurt on the battlefield of competition, but there is no reason to get hurt in training

STOPCHASINGPAIN.com

Thursday, January 25, 2018

6 rounds
3 min AMRAP
10 Front Squat
10 Box Jumps
Max RKB Swings / Max Length Sled Drag
Rest 3 min

Wednesday, January 24, 2018

5 Rounds:
500m Row
15 Bench Press

WOD Courtesy of CF.com

Tuesday, January 23, 2018

AMRAP in 15 min
1 Length HS Walk
10 Burpees
3 Deadlift + 3

Monday, January 22, 2018

3 Rounds

400m Row
Rest = work

25 DB Thrusters
Rest = work

15 Strict Pull Ups
Rest = work

Sunday, January 21, 2018

Max Snatch
Max Clean & Jerk
Max Front Squat – can also test squat on Tuesday at the back of the gym.

Anyone not testing today can choose either A or B below.

A)
Snatch
8 x 2

2 Clean + 1 Jerk
8 sets

B)
5 rounds
Minute 1 15 Cal Bike
Minute 2 Russian KB Swings
Minute 3 40 DU’s
Minute 4 20 DB Walking Lunge

Saturday, January 20, 2018

Jen Four.Zero

21 – 15 – 9
Power Cleans
Burpees
Wall Balls

HAPPY 40TH BIRTHDAY JEN AND JANET!

Friday, January 19, 2018

Max Snatch

Max Clean & Jerk

Max Front Squat

You can also test on Sunday at 8 or 9am.  Sign in for the class you will attend so we can plan lifting stations.

“There’s an almost irresistible compulsion to always try to make big PRs—I’ll be the first to admit, a 5 kg PR is a lot more exciting than a 1 kg PR. But I see over and over lifters attempting these big PRs because they get greedy, or because they only like weights that end in 0 or 5, and missing. Over and over. For months and months. A 5 kg PR is a lot more exciting than a 1 kg PR, but a 1 kg PR is a lot more exciting than continually failing to exceed your best lift. Even worse, often to set up these big PR attempts, these lifters will actually lift their current PR… We already know you can lift that weight! If you’re physically capable of lifting your current PR on a given day, chances are you can lift 1 kg more—why repeat a weight we already know you can lift when you can add 1 kg to it?” ~Greg Everett

Not testing?

Snatch
8 x 2

2 Clean + 1 Jerk
8 sets

4 Rounds
20 Sit Ups
20 Russian KB Swings
20 KB Goblet Squats

Thursday, January 18, 2018

DELOAD! Snatch, C & J and Front Squat test day is on Friday or Sunday which ever day weeks best for you, but please sign in online. FYI – Friday night open lift is always the best time to test…who’s in?

10 Rounds
Lap Prowler Push / 10/7 cal bike
9 Pull Ups
1 D Ball to Shoulder 150/100

Wednesday, January 17, 2018

1 Snatch + 2 Snatch Balance
5 sets

AMRAP in 10 MIN
6 HSPU
12 T2B
36 DUs

Tuesday, January 16, 2018

 DELOAD ALL WEEK, light skill work on lifting days.Snatch, C & J and Front Squat test day is on Friday or Sunday which ever day weeks best for you, but please sign in online. FYI – Friday night open lift is always the best time to test…who’s in?

1 Front Sq. + 2 Pause Jerk + 1 Jerk
6 x 1
Partner Row or Bike for max Calories 
10 rounds
1:00 Row
:15 transition

Monday, January 15, 2018

AMRAP in 20 min
10 Wall Balls
10 Box Jumps
10 Deadlift

Sunday, January 14, 2018

Week 12 of 12 of oly cycle. DELOAD THIS WEEK, light skill work on lifting days.

Snatch, C & J and Front Squat test day is on Friday or Sunday which ever day weeks best for you, but please sign in online. FYI – Friday night open lift is always the best time to test…who’s in?

Tall Snatch
4 x 3

High Hang Snatch
3 x 3

Snatch High Pull + Hang Snatch
5 x 2

4 rounds for time:
9 burpees to target
18 Russian KB Swings

Saturday, January 13, 2018

3 Rounds
800m Run
32 Hang Squat Clean
16 Push Press

Or

5 Rounds
400m Run Row
20 Hang Squat Clean
10 Push Press

Friday, January 12, 2018

Snatch
12 x 1

Team Prowler Sprint
As many lengths as possible in 6 minutes

Thursday, January 11, 2018

3 Rounds,not for time:
15 Hand Release Push Ups
20 Lateral Lunge

AMRAP in 15 min
50 Calorie Row
50 DUs
50 Russian KBSwings
50 DUs
50 Box Jumps

Wednesday, January 10, 2018

Power Clean & Jerk
8 x 1

For Time:
15 Cal Row or Bike
6 Hang Power Sn + Thruster
15 Cal Row or Bike
12 Hang Power Sn + Thruster
15 Cal Row or Bike
24 Hang Power Sn + Thruster

Tuesday, January 9, 2018

Overhead Squat
1RM

AMRAP in 12 min
8 Sandbag Back Squat
6 Burpee w/ lateral hop
4 Bar MUs

Monday, January 8, 2018

For time:
30 Power Clean Man Makers
+ 10 Squats every minute

Tabata Mash Up:
Hollow Rock
Push Ups

Sunday, January 7, 2018

Power Snatch

AMRAP in 9 minutes
12 Alt. Single Leg Squats
9 Toes to Rings
6 HSPU

Saturday, January 6, 2018

20min AMRAP
50 burpees
with time remaining
10 Box Jumps
15 RKB Swings
200m Row

Friday, January 5, 2018

Clean & Jerk

Clean Pull
5 x 2

3x
10 Reverse Crunch
10 Leg Raises
20 MB Russian Twist

Thursday, January 4, 2018

Partner WOD

5 min AMRAP
15 Wall Balls
*alt. every 15 Reps

Rest

5 min AMRAP
5 Shoulder to Overhead
*alt. every 5 Reps

Rest 3 min

5 min AMRAP
Max Cal Row or Bike
*alt. on the :30 seconds

Wednesday, January 3, 2018

Power Clean
Find todays 1RM

Max Reps at each station in 1 minute.
DUs
Box Jumps
Rest

DUs
Burpees
Rest

DUs
Single Leg Squat
Rest

DUs
American KB Swings
Done

Tuesday, January 2, 2018

Front Sq. + Jerk
1RM

3 x
10 Hip Ext.
rest
10 Ring Row
rest

Tabata Mash Up
Hollow rock
Superman Hold

Monday, January 1, 2018

Happy New Year CFE!

Looks like it’s going to be a beautiful first day of 2018 so get outside today and soak up that Vitamin D!

We are back to regular hours on Tuesday, January 2nd, see you then!

2018…On your mark, get set, GO!

Sunday, December 31, 2017

“OMG, NYE WOD”

20 Wall Balls
17 Back Squats

20 Deadlift
17 Thrusters

17 Back Squat
20 Power Snatch
17 Back Squat

17 Thrusters
20 Deadlift

17 Back Squats
20 Wall Balls

 

 

 

 

 

 

Saturday, December 30, 2017

6 Rounds
Min 1 – Row Sprint 200m
Min 2 – 10 DB H.Power Clean to OH
Min 3 – 50 DUs

Friday, December 29, 2017

Snatch Pull + Snatch
off blocks at Knee

3 Snatch Deadlift + 1 Sn Pull

Front Squat
1 @ 90%

Nice hat.

 

Thursday, December 28, 2017

3 Rounds

3 min
350Row
Max Reps Strict HSPU

Rest

3 min
30 Cal Bike
Max Reps Strict Pull Ups

Rest