12/15 -12/16 WOD

Sat.
1. Death by pullups
 
2. AMRAP 15
5 DB burpee
5 DB thrusters
30 DU
$$$ 1,000M hard for time bike or row
 
 
Friday:
 1. EMOM 10
Even Deadlift 5 reps
Odd dips 5-8
 
2. AMRAP 15
 
10 Cal Row
10 Cleans (135/95)
10 pushups
 
$$ DU 3 min
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12/14 WOD

1.5 sets of 4 reps- walking backwards- med heavy sled pulls-25 feet

101: 5 x 1 lap bear crawl rest 30 sec. 15 db cleans

2. Happy Birthday coach Steve

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

101 option: team or go for it

12/13 WOD

Warm up:

3 min your choice med pace: Bke/Row/Run/DU

1 lap samson, 1 length inchworm

Monster band walk: 15 right, 15 left 5 10 forward, 10 back

glute bridge 10, 10 lateral lunge, 10 wall squats

A.

EMOM 10

Even: Back Squat x 5 reps

Odd: Barbell bent over Row x 6 reps each arm

B.

Three rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches MOD KBS

20 Alternating Reverse Lunges  KBs/DBs

20 V-Ups

12-11 and 12-12

Tue

AMRAP

10 around worlds or inchworm shoulder taps
20 burpee to plate
30 toes to bar
40 squats
50 DU
60 meter broad jump
70 mountain climbers
800 meter run

90 second rest
100 meter sprint on row

 

Monday

Emom12
Even strict press 5
Odd pullups 5-10

50 calorie row
30 (each)single arm dumbbell push press (choose weight)
30 pull-ups

50 wall ball sit ups

12/9 WOD

Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
For time:
20 Calorie  row
15 Burpee to plate
12 Muscle-Ups
20 Calorie row
12 Burpee to plate
9 Muscle-Ups
10 Calorie row
9 Burpee to plate
6 Muscle ups

*

Mod  for every 3MU do -5 pullups and 5 dips.

12/5 WOD

1) EMOM10 
    3 Thrusters
 
2) AMRAP4
     8 DB Thrusters
     10 hollow rocks
   Rest 2:00
   AMRAP4
    1 lap bear, 5 HSPU
   Rest 2:00
   AMRAP4
     20 airsquats, 2 rope climb (MOD 2x 5 dips, 5 pullups)
   Rest 2:00

 
cool:
couch 1 min on each leg
3x standing to plan to downward dog to cobra
thread the needle 40 sec on each side

12/4 WOD and CFSWP welcomes  Kinetic Integration.

1) 4 Sets
     StrictPress * 6 reps
     Rest :90
     StrictPullUp * 5-10 reps
     Rest :90
 
2) 7 Rounds ForTime
     7 DeadLift 135/95#
     14 PushUp
AND

Onsite CFSWP days: TuesdayFriday and Saturday.

Dr Drew:

Specializes in:

Manual Therapy Techniques

ACTIVE RELEASE TECHNIQUE® (ART®)

The major technique used will be Active Release Technique® (ART®). ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.

Instrument based soft tissue treatments will also be administered in the office. These techniques include Graston and SASTM.

Graston Technique® is an innovative, patented form of instrument-assisted soft tissue mobilization that enables clinicians to effectively break down scar tissue and fascial restrictions.

Instruments (SASTM) effectively break down fascial restrictions and scar tissue. The ergonomic design of these instruments provides the clinician with the ability to locate restrictions through sound waves. This allows the clinician to treat the affected area with the appropriate amount of pressure, due to square surface concept.

 

http://www.kimtp.com/dr-drew-hohensee

12-1 and 12/2 WOD

LiftOff – If you are signed up officially connect with your head coach (Steve@cfswp.com) on hours available this Sunday to complete the LiftOff. You will be able to get part of it done today, 9:00am on Saturday or  Sunday at 4:00pm.

Friday

Option 1.

LiftOff Officials 5pm and 6pm only.  If you are doing it for fun, get as much done as possible in reg class times or do reg workout of the day.

 

Option 2.
1. Back Squat Testing

2.  sets of
Single-Arm Dumbbell Row x 8-10 reps
Rest 60 seconds
Plank Or Hollow rocks x 45 seconds
Rest 60 seconds

3.
AMRAP15
6 pullups
12 DB burpees
24 Goblet Squats

 

 

12/2

Sat 9:00am CF all levels

10-1pm Gymnastics Clinic with Natalie