Home Weekly WODS
  1. WODs for Week of 6/19/17

    6/19/17

    Strength:

    ******CHOOSE ONE OF THESE*****

    Floor Press 8-8-8 (about 10 mins)
    or
    EMOM Ping Pong, 4 sets (8 min)
    1) 5 Pushups on parallettes
    2) 8 Dumbbell Row (two handed)

    rest 5 min

    Circuit EMOM, 3 sets (12min)
    1) 30 sec Waiter’s Walk (Left), heavy KB
    2) 2 Power Clean (@Pause Front Squat 8RM wt)
    3) 30 sec Waiter’s Walk (Right), heavy KB
    4) 2 Power Clean (@ Pause Front Squat 8RM)

    rest 5 min

    Circuit EMOM, 3 sets (9 min)
    1) 7 sec Bottom Ring Dip Hold
    2) 3 Ring L-Pull-Up (sit on floor and pull up or jump into an L Hold on the bar and lower slowly)
    3) 10 sec Wall Handstand Hold, facing wall (chest/nose to wall)

    Conditioning:

     

    none

    6/20/17

    Strength:

    Pause Front Squat 9RM, 2 sec pause

    EMOM Ping Pong, 7 sets (14min)
    1) 4 Weighted step-ups with Kettlebells (Left)
    2) 4 Weighted step-ups with Kettlebells (Right)

    rest 5 min

    Circuit EMOM, 4 sets (12min)
    1) 10 GHD Situps or 20 Situps
    2) 5 Deadlifts @ Back Squat 7RM
    3) 5 Box Jumps (30/24), step down

    Conditioning:

    None

    6/21/17

    Skill:

    KB Swings (with proper setup/start pos) and DU technique

    WOD:

    3 rft:
    30 kettlebell swings, 53/44, 44/35, 35/26
    20 double unders
    Run 400 meters

     

     

     

     

     

     

    STRIKING CLASS at 6pm!  Come try something new! 

    6/15/17

    Strength:

    EMOM Ping Pong, 5 sets (10 mins)
    1) 20 Tuck Up
    2) 30 sec Bottom of Squat Hold

    Conditioning:

    AMRAP 10:

    100m Run (85% effort)
    100m Power walk

    6/23/17

    Strength:

    Overhead Press 8-8-8

    Circuit EMOM, 4 sets (8 mins)
    1) 4 Ring Pushups- elevated foot, 12″ off the ground
    2) 20 sec L-sit, max time if you can’t do 20 sec
    3) 20 sec Ring Plank Hold

    Conditioning:

    For time: 30-20-10-5
    Row for Calories
    Overhead Lunges 35/25# plate

     

    OPEN GYM TONIGHT 5-7pm

    Come do the WOD or work on another WOD or skill

    Coach on the floor  

    6/24/17

     

     

     

     

     

     

     

     

     

     

     

     

    Mark your calendars for CFP Field Day on Saturday, July 1st!  No WODs at the gym.  We will meet at Sunset Stadium in Sumner at 8:30 am for 2 hours of fun!  Warm up, Skill work, timed run options, Team WOD, Stadium workout and stretching/recovery ALL included!  FREE!  

    Strength:

    EMOM Ping Pong, 3 sets (6 mins)
    1) 1 wall walk
    2) 30 sec Hollow Body Hold

    SKILL: Double Under technique

    Conditioning:

    4 sets:

    1 min Double Unders
    rest 2 min between sets

    Record total reps

    Listed below are 6 “Cardio” or “Met Con” workout options that can be done at the gym during regular classes.  We are including these options to encourage athletes to increase their cardiovascular capacity. We recommend completing 2 or more of these “cardio” workouts per week outside of regular WOD classes.

    Pick one, they all take about 30-40 mins.  With warm up and cool down, each one should be able to completed during a 1 hour WOD class. Complete a dynamic warm up of 5-10 mins of R,R,R, or R (on your own or with the class) before each cardio option and walk 200+ M after the workout to cool down!

    OPTION 1:

    AMRAP 40
    Row 500 meters  Strong pace!
    100 double-unders

    OPTION 2:

    4 rft
    Lunge 100 meters   Fast, steady pace!
    Run 300 meters

    OPTION 3:

    Lunge 200m  Fast, steady pace!
    complete 3 rnds Tabata on bike, 1min rest between rnds*
    Lunge 200m  Fast, steady pace!

    * ride as hard as you can for 20 secs and stop completely for 10 secs.  Use red BRAKE on bike to stop!

    OPTION 4:

    Row 1000M    Strong and hard!
    Complete 3 rnds Tabata on bike, 1min rest bw rnds
    Row 1000M     Strong and hard!

    OPTION 5:

    AMRAP 30

    Row 500 M as hard as possible!

    Run 800 M

    OPTION 6:

    Run to the Base of the Summit

    Strong, powerful Walk to the Top and back x 2

    Run back to the gym

    ~Approx 40 mins

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