Home Blog Weekly WOD WODs for Week of 8/14/17

WODs for Week of 8/14/17

8/14/17

New programming starts this week!  Aug. 14 through Nov. 30, CFP will be focusing on accessory skill and strength exercise with a classic WOD to follow 4 days of the week (Mon, Tues, Thurs and Fri).  Wednesdays will be focus on core and conditioning WODs.  Saturdays will focus on fun and different WODs and will generally be longer in length to challenge our muscular endurance.  Starting Sept 1, we will also be starting our “Friday Night Hopper” WODs.  This will be a chance for all athletes to participate in creating a WOD.  Stay tuned for more info!

Strength:

3 rounds, start light on 1st set, add wt if possible:

  1. KB TGU x 3 each side
  2. Side plank w/hip dip & leg raise x 10
  3. KB SDHP X 10

WOD:

3 rft:

10 Shoulder to Overhead 135/95,

15 pullups,

20 Double Unders

 

8/15/17

New programming starts this week!  Aug. 14 through Nov. 30, CFP will be focusing on accessory skill and strength exercise with a classic WOD to follow 4 days of the week (Mon, Tues, Thurs and Fri).  Wednesdays will be focus on core and conditioning WODs.  Saturdays will focus on fun and different WODs and will generally be longer in length to challenge our muscular endurance.  Starting Sept 1, we will also be starting our “Friday Night Hopper” WODs.  This will be a chance for all athletes to participate in creating a WOD.  Stay tuned for more info! 

Strength:

3 rounds x 15, 12 10 reps (add wt/difficulty each round and reduce reps)

  1. Ring rows
  2. Back Ext (not hip extension)
  3. Bent over row (DB or BB)

WOD:

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

  1. Chest-to-bar pull-up
  2. Box jump 30/24
  3. GHD sit-up

8/16/17

New programming starts this week!  Aug. 14 through Nov. 30, CFP will be focusing on accessory skill and strength exercise with a classic WOD to follow 4 days of the week (Mon, Tues, Thurs and Fri).  Wednesdays will be focus on core and conditioning WODs.  Saturdays will focus on fun and different WODs and will generally be longer in length to challenge our muscular endurance.  Starting Sept 1, we will also be starting our “Friday Night Hopper” WODs.  This will be a chance for all athletes to participate in creating a WOD.  Stay tuned for more info! 

 

Skill:

Snatch Movements – 3 Part Pausing with light bar:

3 Part Pausing Power Snatch x3
3 Part Pausing Power Snatch to Overhead Squat x3
3 Part Pausing Snatch to Full Snatch x3

 

WOD:

Perform the following tests (any order, all or some, not for time):

  1. L-sit or hang for time,
  2. Handstand walk for distance,
  3. weighted pull-up for load,
  4. Snatch 1 rep for load.

Post time, distance and loads.

Recover with 1 round Active stretches

 

STRIKING CLASS at 6pm!  

Come try something new! 

 

 

 

 

 

8/17/17

New programming starts this week!  Aug. 14 through Nov. 30, CFP will be focusing on accessory skill and strength exercise with a classic WOD to follow 4 days of the week (Mon, Tues, Thurs and Fri).  Wednesdays will be focus on core and conditioning WODs.  Saturdays will focus on fun and different WODs and will generally be longer in length to challenge our muscular endurance.  Starting Sept 1, we will also be starting our “Friday Night Hopper” WODs.  This will be a chance for all athletes to participate in creating a WOD.  Stay tuned for more info!

Strength:

2 rounds x 10 reps each leg, alternating:

1) pistol at post,

2) sit on box,

3) single leg step up on box

4) Single leg pistols on top of box or full pistol work on ground

WOD:

“Tabata Balls”

Med Ball cleans

Wall balls 20/14

Perform 1 Tabata set per each movement, 1 min rest between tabatas

 

8/18/17

New programming starts this week!  Aug. 14 through Nov. 30, CFP will be focusing on accessory skill and strength exercise with a classic WOD to follow 4 days of the week (Mon, Tues, Thurs and Fri).  Wednesdays will be focus on core and conditioning WODs.  Saturdays will focus on fun and different WODs and will generally be longer in length to challenge our muscular endurance.  Starting Sept 1, we will also be starting our “Friday Night Hopper” WODs.  This will be a chance for all athletes to participate in creating a WOD.  Stay tuned for more info! 

Strength:

3 rounds x 15, 12 10 reps (add wt/difficulty each round and reduce reps)

  1. Reverse DB curls (palms out)
  2. DB curls (1 count up, 3 counts down)
  3. DB Skull crushers (supine on bench)

WOD:

AMRAP 15:

15 situps,

15 KB Swings,

15 double unders

 

Recovery: gut smash abs, iron cross, shin boxing and pigeon

 

 

 

 

 

 

 

OPEN GYM TONIGHT 5 – 7pm

Come do the WOD or work on another WOD or skill

Coach on the floor  

Starting Sept 1, we will be starting our “Friday Night Hopper” WODs.  This will be a chance for all athletes to participate in creating a WOD.  Stay tuned for more info! 

8/19/17

 

 

 

 

 

 

 

 

 

Coach Crystal’s Birthday WOD! It’s her birthday gift to you all!  

Skill:

 

Group Burgener + Snatch practice

Demo and practice all WOD movements

WOD:

“Crystal” – EMOM Chipper for time

Complete the following reps and exercises with

4 Burpees performed on the minute every minute:

25 Snatch 115/75

25 ring pushups

25 wall balls 20/14

25 dbl unders

25 GHD situps

25 S2O 115/75

25 C2B pullups

25 deadlifts 115/75

400M run w med ball 20/14

 

* WOD starts with 4 burpees

 

 

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