Dec 2015
A. Press 5-4-3-3 – Add 5-10# to all sets from last week. Rest 2 minutes between sets. B. Complete 6 – 90 second rounds, each separated with a 90 second rest, of the following: KB Shoulder to Overhead x7/side (53/36#) Row – Max calories with time remaining
Dec 2015
A. Romanian Dead Lift 4×5 – 5-10# heavier than last week. Rest as needed. B. For time, complete sets of 15-10-5 of: Squat Jump (45/35#) Pull-Up C. Tabata 30/15 x3 (Alternating) Headstand (hold) Abmat Sit-Up (max reps)
Dec 2015
TEAM WOD In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. At
Dec 2015
A. Back Squat 3×3 – Ascend in weight throughout sets. Note: 1st work set should be at or above 80% of 1RM. B. EMOM 6 Min 1 – Hang Cluster x7 (115/80#) Min 2 – Rope Climb x2 Repeat C. EMOM 6 Min 1 – Muscle Up (strict) x3 Min 2 – HSPU (strict) x5 or EMOM 6 Min 1 – Ring Row w/pause x7 Min 2 – Piked Push-Up
Dec 2015
In 25 minutes, complete AMRAP of: Run 200m 5 Toe 2 Bar 10 Burpee Box Jump (24/20″) 15 Wall Ball (20/14#) Run 400m 10 Toe 2 Bar 15 Burpee Box Jump 20 Wall Ball Run 800m 15 Toe 2 Bar 20 Burpee Box Jump 25 Wall Ball Run 1 mile 20 Toe 2 Bar 25 Burpee Box Jump 30 Wall Ball
Dec 2015
A. Snatch Press (in squat) 3×5 B. Snatch 1st Pull w/pause + Snatch Pull + Snatch 4×1+1+1 Rest as needed. C. Heaving Snatch Balance + Overhead Squat 4×3+2 D. Hanging – Snatch Grip (supinated) – Accumulate 60 seconds.
Nov 2015
A. Press 5-4-3-3 – Ascend in weight across all sets. Rest at least 2 minutes between sets. B. For time, complete sets of 21-15-9 of: Push Press (115/80#) Front Squat (115/80#) Row (calories)
Nov 2015
A. Romanian Deadlift 4×5 – Ascending in weight with every set. Rest at least 2 minutes. B. For time, complete the following: 100 Double Under 75 KB Swing ((70/53#) 50 Abmat Sit-Up 25 Pull-Up (strict)
Nov 2015
A. “Running with Annie” For time, complete sets of 50-40-30-20-10 of: Double-Under Abmat Sit-Up *Run 400m after every round. B. Accumulate 90 seconds hanging from rig – Passive and Active hangs. C. Roll out calves with P-Knot – 2 min/side.
Nov 2015
A. Pick any of the CFM Leader board WOD’s or Movements and complete it for a spot at the top! B. Skill Coaches choice…
Nov 2015
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard
Nov 2015
A. Snatch Pull + Snatch + OH Squat 5×1+1+2 – Every 90 seconds for 5 sets. B. Tabata KB Swing 70/53#) Rest 90 seconds Tabata Push-Up Rest 90 seconds Tabata Row (cal) Note: Score equals total reps from all 3 tabata WOD’s
Nov 2015
A. Press (strict) – In 15 minutes, establish a 1 RM. B. Dead Lift – In 20 minutes, establish a 1 RM. C. For time: Row 1k 35 Toe 2 Bar 7 minute Time Cap.
Nov 2015
A. Back Squat 1×20 – add 5-10# to last weeks weight. B. Hanging – Accumulate 90 seconds in both static and active positions. C. AMRAP 6 Thruster x10 (95/65#) C2B Pull-Up x12/8 D. For time: Double Under x150 Abmat Sit-Up x30 Double Under x100 Abmat Sit-Up x15
Nov 2015
A. Tabata Arch/Hollow Holds Alternate every round. B. In 15 minutes, complete as many rounds as possible of: 100m Medicine Ball Carry (20/14#) 2 Rope Climb 3 Wall Walk
Nov 2015
A. Front Squat – Perform x3 reps every 90 seconds for 6 minutes (4 total sets). Use heaviest load possible. B. Complete 5 rounds for time of: Hang Clean & Jerk x5 (135/95#) Box Jump x10 (30/24″) Row x15 Calories Windshield Wipers x20 (10/side)
Nov 2015
A. EMOM 8 Odd – One Arm KB Row x10/side – slight pause at top, initiating the pull with the back muscles. Even – Turkish Get-Up x1/side – moderate weight, always seeking out a more stable position. B. EMOM 6 Odd – Hang Power Snatch x5 – Heaviest possible. Even – V-Ups x12 C. EMOM 4 Odd – KB Swing xMax Reps – Heaviest possible. Even – Double Under xMax
Nov 2015
A. “Karenator” For time, complete the following: 150 Wall-Ball (20/14#) *After every 25 WB performed, complete the following: 200m Run 10 Burpee B. Roll out quads, hammies and butt.
Nov 2015
A. Romanian Deadlift 4×5 Super-set with… Bar Dips 4xME UB B. AMRAP 4 Row for Calories 15/10 KB Snatch x7/side (53/36#) Rest 2 minutes AMRAP 4 Double Under x45 Toes 2 Bar x10 Repeat x1 C. Couch Stretch – 2 min/side.
Nov 2015
A. Back Squat 1×20 – add 5-10# to last weeks weight. B. EMOM X 15 Min 1 – Power Clean x5 (185/130#) Min 2 – C2B Pull-Up x10/7 Min 3 – HSPU (strict) x5 Repeat
Nov 2015
For time, with a partner, complete AMRAP in 30 minutes of: 100 KB Swing (53/36#) 80 Box Jump Over (24/20″) 60 MedBall Sit-Up Passes (20/14#) Run 400m 80 Box Jump (24/20″) 60 KB Goblet Squat (53/36#) 40 MedBall Side Throws @10′ Alternating Sides (20/14#) Run 400m 60 Squat Jump 40 Cal Row 20 Knees to Elbows Run 400m
Nov 2015
A. Bench Press 3×6-8 – Add 5-10# to last weeks weight. Rest 60 sec Bent Over Row (supinated grip) 3×6-8 – Heaviest possible. Rest 60 sec B. “Death By…” Double-Under – Starting at 10 reps and increasing by 10’s thereafter Scaled – Start at 5 reps (including attempts/misses) and increase by 5’s thereafter Rest 2 min “Death By…” Pull-Up – Starting at 2 reps and increasing by 2’s thereafter
Nov 2015
A. Snatch – 15 minutes to work up to a heavy single. B. AMRAP 13 5 Power Snatch (135/95#) 10 Cal Row 15 V-Up 20 Air Squat C. Banded internal rotation stretch – 2 min/side. Banded 3-way hamstring stretch – 90 sec/position.
Nov 2015
A. Deadlift – 6 minutes to work up to a heavy triple. B. Hang Power Clean – 6 minutes to work up to a heavy triple. C. Push Jerk – 6 minutes to work up to a heavy triple. D. “DT” In honor of USAF SSgt. Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Nov 2015
A. Bar Dips – x35 reps in as few sets as possible Rest at least 90 seconds in between sets. B. Complete 5 rounds for total time of: Row x15 Cals Toe 2 Bar x10 Burpee x10 Double Under x35 Rest 1 minute Repeat… C. Roll out calves – 2 min/side. Couch stretch – 90 sec/side.
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