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Workout Of The Day

  • Friday, November 16, 2018

    (A) Warm Up

    3:00 Row - final :10s of each minute, Fast

    Into…

    2 Rounds:

    10 Back Extensions

    10 Cossack Squats

    :20 Single Arm Hang/Arm (feet stay on floor)

    :20 Kneeling Box Stretch 

    (B) Deadlift - 

    EMOM x 9:00 - 1 rep at 80%+

    (C) AMRAP in 20:00

    200m Ski

    10 Burpees

    10 Dips

    10 DB Hang C&J (5L/5R) (50, 35)

  • Thursday, November 16, 2018

    (A) Warm Up

    3 rounds:

    Bike 10 Cals (easy)

    5 Tempo Wall Squats

    6 Alternating Spiderman/reach/side

    PVC Front Rack Stretch

    (B) Front Squat Wave 

    4 reps @ 75-80%

    3 reps @ 80-85%

    2 reps @ 85-90%

    4 reps @ 80-85%

    3 reps @ 85-90%

    2 reps @ 90-95%

    (C) “Jackie”

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups

  • Saturday, November 10, 2018

    8AM - PARTNER COMP WOD

    @ 0:00 - 42-30-18 reps

    Power Snatch (75/55)

    Ski Cals

    OTB Synchro Burpees

    @ 25:00 - 3 Rounds for time:

    50 Toes through Rings

    40 Box Step Overs (40/30)

    30 C2B


    9AM - Daily WOD

    Partner Conditioning

    For Time:

    20 Hang Squat Snatch

    40 Pull Ups

    60 Push Press

    80 Sit Ups

    100 Cal Row

    80 Sit Ups

    60 Push Press

    40 Pull Ups

    20 Hang Squat Snatch

  • Thursday, November 8, 2018

    (A) Warm Up - 

    3:00 Row, last :10 of each row - FAST

    Into…

    :20 T-Spine MedBall Stretch

    :20 Spiderman/side

    :20 Samson/Side

    Into…

    Group Barbell Warm Up for Snatch Drills

    (B) Snatch Drills - *Same progressions as last week. Focusing always on mechanics, see if you can increase the weight by 3-5% for the Snatch Balance + OHS

    EMOM x 3:00 - 
    3 Snatch Press from Behind the Neck in Receiving Position 

    Into…

    EMOM x 3:00 - 
    2 Snatch Drops 

    Into…

    Every 2 minutes, for 10 minutes (5 sets) - 
    2 Snatch Balance  + 1 Overhead Squat

    Into…
    Every 2 minutes, for 8 minutes (4 sets), complete:
    High Hang Snatch x 3 reps @ 70-75% of 1-RM Snatch

    (C) Every 4 minutes for 16:00:
    1:00 Bike for Max Cals

    Immediately Into…

    2 rounds
    6 C2B 

    12 Wall Ball 


  • Wednesday, November 7, 2018

    (A) Warm Up

    3 rounds:

    Bike 10 Cals (easy)

    5 Tempo Wall Squats

    6 Alternating Spiderman/reach/side

    (B) Every 2:30 x 6 sets:

    3 Pausing Front Squats (heavier than last week)

    (C) AMRAP in 15:00

    25’ OH DB Traveling Lunge (R)

    25’ OH DB Traveling Lunge (L)

    10 T2B

    20 Alt. DB Snatch (50/35)


  • Tuesday, November 6, 2018

    A) Warm Up

    1:00 Easy Row

    1:00 Double Unders

    Scorpion Stretch x :30/ side

    Into..

    2 sets:

    10 HR Push Ups

    3 Alternating Warrior Squats Into RBM

    :30 Forearm Plank

    (B) EMOM x 5:00 - 

    :40 HSPU for max reps

    (C) Jerk Skill

    Every 90 for 2 sets:

    3 Tall Jerks

    Into…

    Every 2:00 for 6 sets:

    4 Split Jerks

    (D) 4 Sets:

    Within a 4:00 window:

    21-18-15-12 Bike Cals, to begin each round

    30 Double Unders

    15 Sit Ups

    Max HSPU in remaining time

  • Friday, November 2, 2018

    (A) Warm Up - 

    3:00 Light Bike*
    Final 10 seconds of each minute, fast pace.

    Into…

    2 Rounds:
    6 Spidermans and reach, alternating 
    :10s second Samson Stretch, each side
    3 Inchworms

    (B) “Never Ending Story”

    AMRAP in 4:00

    20 Cal Bike

    10 Burpee Box Jump Overs

    20 Sit Ups

    30 S2OH

    40 KBS

    50 Double Unders

    REST 3:00

    AMRAP in 6:00

    20 Cal Bike

    10 Burpee Box Jump Overs

    20 Sit Ups

    30 S2OH (95/65)

    40 KBS

    50 Double Unders

    REST 3:00

    FOR TIME:

    20 Cal Bike

    10 Burpee Box Jump Overs

    20 Sit Ups

    30 S2OH

    40 KBS

    50 Double Unders

  • Thursday, November 1, 2018

    (A) Warm Up

    1:30 Slow Bike or Row
    1 Round of 5 Strict Pull-Ups + 10 Pushups + 5 Tempo Wall Squats
    :20s Samson Stretch each side 
    5 Kip Swings + 3 Kipping Pull Ups

    Into…

    1:00 Bike or Row
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations

    Into…

    :30s Fast Bike or Row
    3 Strict Presses + 3 Snatch Grip Strict Presses
    5 Snatch Grip RDL
    5 Overhead Squats

    (B) Snatch Drills

    EMOM x 3 minutes:
    Snatch Press from Behind the Neck in Receiving Position x 3 reps

    Into . . .

    EMOM x 3 minutes:
    2 Snatch Drops 

    Into. . .

    Every 2 minutes x 10 minutes (5 sets):
    2 Snatch Balance + 1 Overhead Squat

    Into…
    Every 90s x 5 sets:
    3 High Hang Snatch @ 65-70% 

    (C) “Bar Fight”

    AMRAP in 15:00

    250m Row

    20 Wall Ball

    10 T2B

    5 Power Cleans (155/105)

  • Wednesday, October 31, 2018

    *PLEASE NOTE...THERE IS NO COMP WOD TONIGHT! THERE WILL BE A 5PM AND 6PM DAILY WOD! NO 7PM THIS EVENING!

    (A) Warm Up

    3:00 Row (:50 easy/:10 fast with each minute)

    Into…

    2 sets:

    :20 Spiderman Hold/side

    :20 Wrist Stretch 

    10 Cal Bike

    10 Tempo Air Squats

    Into…

    Barbell Warm Up

    3 Deadlifts 

    3 Clean Pulls

    3 Power Cleans

    3/side Elbow Rotations

    3 Pausing Front Squats

    (B) Front Squats

    Every 3:00 x 5 sets - 5 Pausing Front Squats

    *Begin @ 60%

    (C) “Shredded”

    For Time:

    30 Pull Ups

    50 Thrusters (45/33)

    1000m Ski

    *NO COMP WOD

    **5pm and 6pm classes only


  • Tuesday, October 30, 2018

    (A) Warm Up

    2 Rounds:

    10 Cal Ski

    :30 Med Ball Thoracic Opener

    Into…

    2 Rounds:

    10 Cal Bike

    10 Scap Push Ups

    10 HR Push Ups

    10 Alt. Reverse Lunges

    (B) HSPU Conditioning (Week #5)

    For Max reps:

    90 sec on

    30 sec Rest

    60 sec on

    30 sec Rest

    30 sec on

    (C) “Fat Lip”

    30-20-10

    HR Push Ups

    Bike Cals

    Push Press (115/75)

  • Saturday, October 27, 2018

    8AM - TEAM COMP WOD

    9AM - Daily WOD

    INDIVIDUAL - “Gwen”

    15-12-9 UNBROKEN Clean and Jerks

    *Score is your weight selected. This is a classic CF Benchmark. Rest as needed between sets, BUT THEY MUST BE PERFORMED UNBROKEN

    Partner Conditioning 

    “Overkill”

    5 Rounds:

    400m Row (Teammate 1)

    (Teammate 2)

    5 Pull Ups

    10 Air Squats

    15 KBS

    20 Sit Ups

  • Friday, October 26, 2018

    (A) Warm Up

    3:00 Light Row*
    Final 10 seconds of each minute, fast pace.

    Into…

    2 Rounds:
    6 Spidermans and reach, alternating 
    :10s second Samson Stretch, each side
    3 Inchworms

    Low intensity…
    1 Round:
    10 Air Squats
    3 DB Deadlifts, each side (light)
    3 DB Hang Power Snatches, each side (light)
    5 Calorie Row

    Mod. intensity…
    1 Round:
    7 Wall Ball
    3 DB Snatches, each side (light to mod.)
    5 Calorie Row

    High intensity:
    1 Round:
    5 Wall Ball
    3 DB Snatches, each side (workout weight)
    5 Calorie Row

    (B) “Lovely Cruise”

    5 Rounds for max reps:

    1:00 Wall Ball

    1:00 Alternating DB Snatches (50/35)

    1:00 Calorie Row

    1:00 Rest

    (C) Deadlift

    10 minutes for a 1RM

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