August

Training for August see board!

 

Get in here to prep for our annual event and celebrate the end of our summer cycle of training and celebrate your success.

CFSWP TakeOver!

Wod + food + toast!

 

 

Saturday, Sept 8th @ 5pm. No am classes Potluck to follow.

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7-23 – 7-30

1. 4 sets of 6 Bench

 

2.5 rounds for time

7 burpee jump up with plate OH

7 side overs dumbbell

7 renegade rows (No Push Up)

7 db cleans to over head

7 db burpee deadlift

 

Tuesday

1.Take 15 min to work on gymnastics skill of choice

2. 5 Rounds

50 Meter sledpull- 3/4 body weight

10 boxjumpovers

10 DB snatch

 

Wed
1. 4 sets of 6 reps Front Squat
2. 3 sets of 8 db row
3.(As Many Reps as Possible in 20 Min)
10 Weighted Step ups R
10 Weighted Step ups L
10 Pull Ups or 5 C2B
*200M run after every 5 minutes.
Thur
1. 3 position clean
2. Amrap15
10 hang cleans 95/65
10 deadlifts
10 T2B
50M Bear Crawl
 
Fri
 
1. 4 setsx 6 reps Deadlift
2. Bent over row 3×8
 
3. 

WOD
EMOM 15
Min 1. row
Min 2 pushups
Min 3 wallballs

1 x Minute Rest

sat. CLOSED

10 rounds for time

10 burpees,10Hollowrocks,10ceiling crunches

7-16 – 7-21 WOD

Mon

3×8 BenchPress
2×10 Strict press

For Time: 20 min time cap
10-9-8-7-6-5-4-3-2-1
Burpee pullup,boxjump,wallballs (every 5 min run 200M)

Tue

1) 4 Sets
StrictPullUp x MaxReps(-1)
Rest 60 sec
StrictDip x MaxReps(-1)
Rest 60 sec

2) ForTime
Row 500m,25 KBS 2/1.5pd,25 Burpee,25 KBS 2/1.5pd,Row 500m

Cool
Roll

Wed

3×8 FrontSquat
2×10 BentOverRow

21-15-9 Thrusters,pullup


Thur

1) 7×2 Clean + 1 SplitJerk (ahap); Rest 90 sec
** 2 cleans followed by one split jerk

2) AMRAP12
5 PushPress @65% of body weight
10 PushUp
15 DoubleUnder
Cool

Friday

3×8 Deadlift

2×10 GoodMorning

NotWithOutMyMedball  

Amrap 15 run 200M with medball,10 medball cleans, 10 wallballs,



Sat.

1.EMOM6 x3 OHS

2.Amrap 20

50M farmers walk
30 Walking Lunges,
20 Bird Pickers https://youtu.be/s2lS_bEUK-w
20 lemon squeezers

6/25 -6/30 WOD

1. Bench 4 sets of 3 reps

2.

1) AMRAP4
7 Burpee DB DL
7 C2B
Rest 4:00

2) AMRAP4
7 PushPress 95/65#
7 BarFacingBurpee
Rest 4:00

3) AMRAP4
7 PowerClean 95/65#
21 DoubleUnder
Rest 4:00

Tue

1) EMOM8 x3 OHS

2) ForTime
50 WallBall 20/14#
15 KBS 24/16 kg
35 WallBall 20/14#
30 KBS 24/16 kg
20 WallBall 20/14#
45 KBS 24/16 kg

$$$ see board

Cool
Roll

wed

1.4×3 Squat

2) EMOM12
Min 1. 2 RopeClimb 15′
Min2. 8 Thruster 95/65#
Min 3. 12 PushUp
Min 4. Run 200m

Thur Happy Birthday Sam
WarmUp for #1 together
1) EMOM9 1 PowerSnatch + 1 Snatch @65-75% of 1RM Snatch
2. Annie
Roll
Fri
1. 4×3 deadlift
2.

50 BoxJump 24/20″
50 JumpingPullUp
50 KBS 16/12 kg
50 WalkingLunge
50 KneesToElbow
50 PushPress 45/35#
50 BackExtension
50 WallBall 20/14#
50 Burpee
50 DoubleUnder

Cool
RestWalk 200m
Roll

Sat.

In Teams of two
(warm up and scaling options = see board)

For time:

40 partner medball sit ups

8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

6-22 & 6-23 WOD

Fri

Deadlift 4 x3

Amrap18

15 wallballs
15 box jump
16 lunges –>scale up add weight

 

Sat

1.Emom8 x3 push jerk

2.Team wod

200M run together then

each person performs

5 thrusters 105/75

5 burpee to plate

switch

 

 

6-21 WOD

WarmUp
Row 500m
QuickHip
1 Len Inchworm
1 Len Spiderman


WarmUp PowerSnatch


1) EMOM7 PowerSnatch x 3


2) AMRAP15
Row 500m
20 KBS 24/16 kg
10 Burpee to plate


GroupCoolDown

 

$$See board

6-18 & 6-19 WOD

Wed

1. 4×3 BackSquat
2. 2×8 Bent Over Row
3. For Time
150 Double Unders
10 DB snatches 53/35- each side
100 Double Unders
8 DB snatches -each side
75 Double Unders
6 DB snatches -each side
50 Double Unders
4  DB snatches-each side
25 Double Unders
2 DB snatches- each side

 

Tue.

EMOM10 :
Odd Minutes –Handstand Walk attempt Mod HSH 30 sec or 15
Even Minutes –5 Power Cleans
.

Amrap 18
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
15 Cal row

6-19 WOD

EMOM10 :
Odd Minutes –Handstand Walk Mod attempt Mod 2. HSH 30 sec or 15
Even Minutes –5 Power Cleans
.

Amrap 18
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
15 Cal row