WARM UP

5 min. of skipping/double under practice

SKILLS

OH Squat

WOD

OH Squat
7-7-7-7-7-7-7

WARM UP

20 Thrusters
20 Pull Ups
20 Dislocates

SKILLS

Back Squat

WOD

15 Back Squats @ 135/95
30 Sit Ups
5 Rounds
(No Rack)

www.cfmphotos.blogspot.com

WARM UP

21-15-9 of:
Air Squats
Push Ups

SKILLS

Clean

WOD

30 Full Clean & Jerks @ your choice of weight.
5 Minutes Rest
30 Full Clean & Jerks @ half the weight before.

Make the weight tough but managable.

WARM UP

10 Burpees
20 OHS
20 Dislocates
2 Rounds

SKILLS

Burpees

WOD

40-30-20-10 of:

Burpees
Push Ups

Warmup
400 meter run
30 situps
20 front squats
10 dislocates
10 burpees

Skills
Power Cleans

WOD
Power Clean
5-5-5-5-5-5-5

21-15-9 of:

Cleans @ 135/95

Pull Ups

www.cfmphotos.blogspot.com

 

WARM UP

10 Burpees
10 Pull Ups
10 Push Ups
2-3 Rounds

SKILLS

Thruster

WOD

Thruster Progression @ 95/65

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WARM UP

10 SDHP
10 Burpees
10 Dislocates
2-3 Rounds

SKILLS

SDHP

WOD

1 minute of SDHP @ 95/65
1 minute of Front Squats @ 95/65
1 minute of Burpees

5 Rounds with 1 minute of rest between each round.

 

www.cfmphotos.blogspot.com

WARM UP

400m Run
20 Dislocates
40 Air Squats

SKILLS

Deadlift

WOD

Deadlift
3-3-3-1-1-1

WARM UP

21-15-9 of:
Air Squats
Push Ups

SKILLS

Squat

WOD

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

http://cfmphotos.blogspot.com/

WARM UP

20 Full Clean and Jerks
20 Burpees

SKILLS

Clean

WOD

5 Sets to Failure of Full Clean and Jerks @ 135/95.  There is no time limit on the work, go as long as you can until you fail. Rest as needed between each set.  Your score is your total reps from all 5 rounds.

Can't get enough of the daily WOD pics?  There's now a seperate blog just for cool pictures that either we take or you have sent to us to put up.  Hope you guys enjoy it!

http://cfmphotos.blogspot.com/
 

21-15-9 of:

Power Clean and Jerks @ 135/95
Burpee Pull Ups

WARMUP

5 Burpees
10 Squats
10 PushPress
3 rounds

SKILLS

Thrusters

WOD

7 Thrusters @ 95/65
7 Chest to Bar Pullups
7 Burpees
7 rounds

WARM UP

20 Dislocates
20 Push Ups
20 Burpees

SKILLS

Press

WOD

Press
1-1-1-1-1-1

We really want to see some fights for a PR today! Go for it. 

WARM UP

21-15-9 of:
Push Ups
OH Squats

SKILLS

OH Squats

WOD

100 OH Squats for time at 135/95

WARM UP

Practice doing pistols (One Legged Squats) for 5 minutes.

SKILLS

Deadlift

WOD

15 Deads @ 135/95
15 Push Ups
10 Rounds

RANGE OF MOTION

Lately, we have been noticing the degredation of rep quality, most notably, but certainly not limited to lifts like push ups and pull ups.  So, we have decided to implement a new system for recording WOD results on the whiteboard:

Black - Completely and indesputably as prescribed.  Full weight, perfect reps, no questions. 

Blue - Just like black, full and perfect range of motion, but at a lighter than prescribed weight.

Red - Limited range of motion.  Keep in mind you can be put up in red even if you are at the prescribed weight.

Your colour is up to the trainer.  This is going to make everyone more conscious of their rep quality, which can always be improved.

Warm-up
400 meter run
20 dislocates
20 pullups
20 pushups
20 squats

Skills
Power Snatch

WOD
21 deads
14 power cleans
7 power snatches
@ 135/95
5 rounds for time

355# PR back squat. Nice lift Josh! 

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

30 Power Clean and Jerks @ 135/95

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

So in other words.... 1 round of Barbara, then a Grace, then 1 round of Barbara.  It's like a sandwich of pain.  Enjoy!

WARM UP

20 Dislocates
10 Pull Ups
10 Push Ups
20 Burpees

SKILLS

Pull Up

WOD

Max Rep Set of Thrusters @ 95/65
Max Rep Set of Pull Ups
5 Rounds, rest as needed in between rounds.  There is no timer involved.

WARM UP

10 Dislocates
10 Burpees
10 Push Ups
2-3 Rounds

SKILLS

Back Jerk

WOD

Back Jerk
5-5-5-5-5

WARM UP

15-10-5 of:

Burpees and Dislocates

SKILLS

Deadlift

WOD

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

Deadlifts @ 275/185
Handstand Push Ups

WARM UP

10 OH Squats
10 Hang Cleans
2-3 Rounds

SKILLS

Cleans

WOD

Clean
1-1-1-1-1-1-1

WOD RESULTS

Torry 90
Madhu 80
Hana 100
Cristina 85
Alan 145
Lesley 75
Katrina 130
Kathy 70
OC 125
Steph. N. 105
Eddie 165
Alexandra 85
Judy 90
Mo 155
Mila 85
Lydia 120

WARM UP

21-15-9 of:
Push Ups
Air Squats

SKILLS

Push Up

WOD

25 Squats
25 Push Ups
25 Pull Ups
25 Sit Ups
50 Squats
50 Push Ups
50 Pull Ups
50 Sit Ups
75 Squats
75 Push Ups
75 Pull Ups
75 Sit Ups