WARM UP

10 Dislocates
10 OH Squats
10 Burpees
2-3 Rounds

SKILLS

OH Squat

WOD

OH Squat
15-15-15-15-15
 

"

"Olympic Total"

Three attempts at the heaviest Snatch and Clean and Jerk that you can get.  Add the two together for your total.  Snatch First, then Clean and Jerk.

WARM UP

15-10-5 of:

Burpees
KB Swings

SKILLS

Deadlift

WOD

10 Deads @ 315/225
5 Rounds of "Cindy"
3 Rounds 

WARM UP

20 Air Squats
20 Dislocates
20 Burpees

SKILLS

Back Squat

WOD

Back Squat

5-5-5-5-5
 

WARM UP

21-15-9 of:
Air Squats
Leg Swings
Dislocates

SKILLS

Air Squat

WOD

Every minute on the minute you must complete 25 air squats.  You then have the rest of the minute to do as many burpees as possible.  Work for 15 minutes.  Your score is your total burpees.

WARM UP

21-15-9 of:

Burpees
Leg Swings

SKILLS

OH Squat

WOD

Max Reps of OH Squats @ 95/65
Max Reps of Pull Ups
5 Rounds, rest as needed between rounds. (This WOD is not timed, these are sets to failure.  Your score is your total rep count.)
 

21-15-9 of:

Thrusters @ 75/55
Pull Ups

5 min. Rest

21-15-9 of:

Cleans @ 95/65
Ring Dips

WARM UP

25 Dislocates
20 Burpees
15 Pull Ups
10 Push Ups

SKILLS

Push Press

WOD

5 min. of Push Press @ 95/65
3 min. of Pull Ups
5 min. rest
2 Rounds

Your score is a split score, Total Push Press/Total Pull Ups
 

WARM UP

10 Burpees
10 Pull Ups
20 Air Squats
2-3 Rounds

SKILLS

Power Snatch

WOD

"Randy"

75 Power Snatches @ 75/55

WARM UP

20 Dislocates
20 Burpees
20 OH Squats
10 Burpees

SKILLS

Burpees

WOD

Max Rounds in 8 minutes of:

3 Cleans @ 135/95
7 Burpees
 

WARM UP

21-15-9 of:
Air Squats
Push Ups

20 Deadlifts

SKILLS

Deadlift

WOD

Deadlift
3-2-2-1-1-1

1 round of "Cindy"

1 Power Clean and Jerk @ 155/105

1 round of "Cindy"

2 Power Clean and Jerks @ 155/105

1 round of "Cindy"

3 Power Clean and Jerks @ 155/105

1 round of "Cindy"

4 Power Clean and Jerks @ 155/105

.... and so on until you finish the 10th set of 10 Clean and Jerks

(The workout adds up to 10 rounds of "Cindy" and 55 Power Clean and Jerks)

50 deadlift
40 backsquats
30 power cleans
20 thrusters
10 overhead squats
@135/95

Warmup
15 pullups
15 pushups
15 squats
15 power cleans

Skill
pullup

WOD
"Cindy"

5 pullups
10 pushups
15 squats
Max rounds in 20 minutes
 

WARM UP

10 Dislocates
10 Thrusters
10 Burpees
2-3 Rounds

SKILLS

Thruster

WOD

Thruster
10-10-10-10-10
 

WARM UP

20 Deads
20 Dislocates
20 Burpees

SKILLS

Deadlift

WOD

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

Deads @ 275/185
Thrusters @ 95/65

WARM UP

21-15-9 of:

Air Squats
Push Ups

20 Dislocates
20 Leg Swings

SKILLS

Jerk

WOD

"Grace"

30 Power Clean and Jerks @ 135/95

WARM UP

10 Burpees
20 Push Ups
20 Dislocates
2-3 Rounds

SKILLS

Front Squat

WOD

Front Squat
2-2-2-1-1-1
 

This Saturday February 6 John Knox will be hosting a running Seminar. It starts at 1:00pm. Post to comments on this post to let John know if you are in.

WARM UP

15 Each of:

Dislocates
Leg Swings
Squats
Burpees

SKILLS

Jumping Air Squat

WOD

20 sec. of Jumping Air Squats
20 sec. of Parallel Air Squat Holds
20 sec. off
15 Rounds

 

Warmup
20 squats
20 dislocates
15 burpees
15 pullups
15 pushups
1-2 rounds

Skills
pullups

WOD
1 minute of pullups
1 minute rest
1 minute of pushups
1 minute rest
7 rounds
post total score

This month's CFM League workout is:

30 Squat Clean & Jerks @ 185/115

Warmup
20 lunge steps
20 dislocates
20 pushups
20 pullups
20 leg swings

Skill
Chest to bar Pullups

WOD
Chest to bar pullup progression
Once you've failed to progress start back at minute one with a regular pullup progression.
post your scores for each.

WARM UP

20 Dislocates
20 Presses
20 Cleans
20 Burpees

SKILLS

Clean

WOD

1 Rep Max Clean & Jerk

Let's see what everybody can put overhead.  The leaderboard is looking kind of empty....

WARM UP

21-15-9 of:

Push Ups
Air Squats
20 Leg Swings
20 Dislocates

SKILLS

Jerk

WOD

7 Jerks @ 135/95
12 Pull Ups
12 Burpees
Max Rounds in 15 Minutes