Tuesday 12-22-15

"BARBARA"

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Monday 12/20/15

1.

Deadlift

3 rep max

2.

3 rounds for time of:

10 clean and jerks (95/135)

20 toes to bar 

Friday 12-18-15

1.

“Karen”

150 wall ball shots for time

2.

single arm

DB rows

4x10 

Thursday 12/17/15

1.

50 DU

1 power cleans (205/135)

40 DU

2 Power cleans

30 DU

3 Power Cleans

20 DU

4 Power cleans

10 DU

5 Power cleans

2.

accessory

2 rounds (not for time)

30 sit ups

15 super man

Wednesday 12-16-15

1.

“Helen”

3 rounds

400 meter run

21 kb swings

12 pull ups

2.

3 rounds not for time

5 good mornings

15 toes to bar

Tuesday 12/15/15

1.

1000m row

5 rounds

15 push ups

10 Dips

5 HSPU

2.

accessory work

2 rounds

100-meter heavy farmer’s walk(barbell,KB,DB)

Max bar or rope hang 

Monday 12-14-15

1.

Snatch:

 2, 2, 1, 1, 1, 1, 1,

2.

Clean and jerk: 

2, 2, 1, 1, 1, 1, 1

3.

Front squat: 

2, 2, 1, 1, 1, 1, 1

Tonight is the CFP present wrapping party. There will be NO 6pm class tonight. 

Friday 12/11/15

1.

1 mile run

Rest as long as it took you to run mile

Then 

1 mile run

Thursday 12/10/15

1.

Push Jerk

15 mins to find a 1rm

2.

3 min max Wall ball shots

3 min max burpees

2 min max wall ball shots

2 min max burpees

1 min max wall ball shots

1 min max burpees

Definitely not Paleo!

Wednesday 12-9-15

1.

20 min amrap

5 Front Squats (115/185) from floor

5 Pull ups

25 Double unders

2.

12 min EMOM

5 toes to bar

5 Good mornings (95/135)

Tuesday 12/8/15

1. 5 rounds 

400 meter run

8 Power Snatches (95/135)

Monday 12-7-15

1.

21 Box Jump overs

21 DIps (ring or bar)

18 Box jJump overs

18 Dips

15Box jumps

15 Dips

12 Box Jumps

12 Dips

9 Box jJumps

9 Dips

6 box Jumps

6 Dips

3 Box Jump overs

3 Dips

Friday 12/4/15

1.

10 min EMOM

3 Back Squats(heavy)

2.

10 min EMOM

3 Hang power cleans (heavy)

3.

10 min EMOM

5 HSPU

Thursday 12/3/15

1.

Deadlift

20 mins to establish

3 rep max

2.

5 rounds

200 meter run

5 forward rolls

Wednesday 12/2/15

1.

4 rounds

4 min amrap

5 Push Press(115/185)

10 Toes to bar

15 burpees over the bar

2 min rest

2.

Pick something you suck at and practice it

Tuesday 12/1/15

1.

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

2.

accumulate 5 minutes in the weighted plank(45/25lb plate)

Monday 11/30/15

1.

2k row

200 double unders

*16 min cap*

-rest exactly 6 minutes, then-

2.

30 thrusters

for time

(135/95)

Friday 11-27-15

Unknown and unknowable 

Wednesday 11/25/15

1.

2 min row for max cals

-then-

4 rounds

100 ft Standing Broad Jumps (2 burpees every 5 jumps)

20 wall ball shots

(score 1 is row cals, score 2 is total time for wod minus 2 minutes)

Tuesday 11/24/15

1.

Complete this sequence as many times as possible in 15 minutes

50 Double unders

5 muscle ups

40 double unders

4 muscle ups

30 double unders

3 muscle ups

20 double unders

2 muscle ups

10 double unders

1 muscle ups

start back at the top if you finish 

2.

For time

50 hollow rocks

50 superman

(break up any way you want)

First "Roller Coaster"! 

Monday 11/21/15

1.

15 min emom

1 snatch grip deadlift (to below knee)

1 Power Snatch

2 Overhead Squats

2.

not for time

DB 1 arm bent over rows

5x10

Friday 11/20/15

1.

Teams of 3

complete 5000m row

-athlete 1 rows 250m

-athelete 2 

holds weighted plank 25/45lm

-athlete 3 complete 5 burpees 

(after 250 meters everyone rotates

row to burpees, plank to row, burpees to plank)

Thursday 11/19/15

1.

3 rounds

1 min max DB front squats(25/45)

1 min rest

1 min max Burpees

1 min rest

1 min max toes to bar

1 min rest

2.

5 min max distance

Handstand walk 

Wednesday 11/18/15

1.

4 rounds

100 ft lunge

15 push press (½ BW)

50 double unders

2.

not for time

barbell curls

5x8 (as heavy as possible)

Tuesday 11/17/15

1.

20 power snatches(115/950

800 M RUN

20 power cleans (115/95)

2.

Not for time

Strict shoulder DB press

5x10

Spencer is working on this beard!

Monday 11/16/15

1.

Partner “Cindy”

20 min amrap

5 pull ups

10 push ups

15 air squats

(athlete 1 completes a round, then athlete 2 completes a round)

*total rounds completed by team is score

2.

Not for time

Bent over barbell rows

5x10 as heavy as possible

Friday 11-13-15

1.

6 rounds

10 push ups

10 medball situps

Thursday 11/12/15

1.

4 rounds for time of:

Run 400 meters

20 handstand push ups

(18 min cap)

2.

Complete 40 back squats any way you want to partition them

(65% of 1rm)

This is not for time.

Wednesday 11-11-15

1.

7 cycles

every 3 mins

100 meter sprint

10 pull ups

amrap Deadlifts (135/225)

*score is total deadlifts*

2.

NOT FOR TIME

4 super sets

of 

10 banded tricep push downs

10 DB hammer  curls

Tuesday 11/10/15

1.

3 rounds for time of:

20 toes-to-bars

10 clean and jerks (155/95)

2.

not for time

DB 1 arm bent over rows

3x10

50 weighted sit ups 

Monday 11-9-15

"Fight Gone Bad!"

Three rounds of:

1 min per station 

Wall-ball, 20/16 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/45pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/45pounds (Reps)

Row (Calories)

Rest

Friday 11-6-15

1.

40 yd hs walk

10 Pistol

30 yd hs walk

20 pistols

20 yd hs wald

30 pistols

10 yd hs walk

40 pistols

(set up 2 cones, 10 yd apart to measure for the hs walks)

Thursday 11/5/15

1.

1000 meter row

then

30 Thrusters

(95/135)

Wednesday 11-4-15

1.

20 min amrap

30 double unders

10 kettlebell swings

5 pull ups

Tuesday 11/3/15

1.

5 rounds

200 meter run

10 box jumps (24/30)

15 sit ups

2.

500 meter row

for time

WEIGHTS EVERYWHERE!!

Monday 11-2-15

1.

12 min emom

1 power clean + 1 front squat + 1 jerk 

2.

Floor press

5x7

Friday 10-30-15

1.

Front Squats

3x5

2.

10 rounds

sled sprints (45/25lb plate on sled)

*rest is the walk back*

Thursday 10/29/15

1.

“Diane”

21-15-9

Deadlifts(225)

Handstand push ups

2.

Muscle up practice

Wednesday 10-28-15

1.

3 rounds

2 rope climbs

20 wall ball shots

200 meter run

2.

NOT FOR TIME

Hang power clean

3x8

(work on regripping after each rep and try to go unbroken)

Tuesday 10/27/15

1.

15 power snatches(95/135)

60 double unders

12 power snatches

40 double unders

9 power snatches

20 double unders

Monday 10-26-15

1.

Back Squat 

20 mins to establish 3rm

2.

10 pull ups-1 push up

9  pull ups - 2 push ups

8 pull ups- 3 push ups

....

....

....

1 pull up- 10 push ups

**3 burpees every minute on the minute**

Friday 10/23/15

1.

Over head Squat

7-7-6-6-5-5-4-4-3-2-1

Thursday 10/22/15

1.

300 meter row

30 jumping airsquats

100 double unders

50 sit ups

200 meter run

50 super man

10/21/15

3 rounds

10 Dead lifts (135/225)

15 Burpees

400 meter run

2min Rest

Tuesday 10/20/15

1.

“Fran”

21-15-9

Thrusters(65/95)

Pull ups

2.

Mobility work/ work on a weakness for the rest of class

Monday 10/19/15

1.

1k row

1 mile run

*time begins with row and ends after you finish the mile*

2.

mobility work for the rest of the class

Friday 10/16/15

1.

3 min amrap

back squats (95/135)

-rest 5 mins-

2.

9 min amrap 

10 1 arm db squat clean @45/25lb and jerk (5 rt 5 lt) 

25 ft bear crawl

Thursday 10/15/15

1.

20 mins to establish 1rm squat snatch

2.

3 rounds

10 forward rolls

200 meter sprint

rest 1 min

Throwback to when Christmas Abbott was so happy to meet me!

Wednesday 10/14/15

1.

Strict Press

5x5

(record heaviest set of 5)

2.

5 rounds (NOT for time)

10 evil wheels

10 good mornings(as heavy as possible)