WOD

Training —>see board!

 

Halloween Wod Oct 19th 10am

Next 6 week bootcamp —> Oct 27th at 10am.

 

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