5.14.2012 – 1 Mile Test

05/13/12 by Derek | Blog, WOD | 4 Comments »

Heeeeee's BAAAAACK!

Warmup:
Arm DROMS
Front lever skill work (partners spot)

Skill:
Line Drills – Run Warmup
-Frankenstein Walk x 2
-Butt Kickers x 2
-High Knee March x 2
-High Knee to Sprint x 4

WOD – 1 Mile Test:

Safeway Run (1 mile)
Followed by 1 attempt of max rep pullups
-After finishing the run, you have exactly 20 seconds to mount the pullup bar. Score is run time + pullups. Ex: 5:15 + 42

RELAY FOR LIFE WOD ANNOUNCED!

05/10/12 by Derek | Blog | 12 Comments »

8:00-8:20 Waiver signing, Warm Up

8:20-8:50 Max Effort Deadlift

8:50-9:05 prep for WOD

9:05-9:35 RELAY FOR LIFE WOD 30′ AMRAP:
200m weighted walk (2/3 BW, 2 per team) CANNOT DROP WEIGHT
150 up downs
100 pushups
50 partner box jump (24/20)
25 strict pullups

Team MUST stay together! All four team members go for the walk and can hand off the weights or carry as a team (weights can be kettlebells, dumbells, single dumbell, or bar bell loaded). Once back into the gym, the team must complete all burpees then pushups, but only 2 athletes can work at a time. 2 boxes will be set up so that all 4 athletes can do the 50 (combined) partner box jumps. Lastly, the team must complete 25 dead hang pullups, with only 2 athletes working at a time. REPEAT!

The scoring will be the cumulative max effort poundage for deadlift plus the total completed reps of the WOD. 20 points will be subtracted for each time the weight drops on the walk.

9:35-10:00 put weights away and stretch.

Prizes go to the top scoring team as well as the team with most spirited team (must be separate teams).

RELAY FOR LIFE WOD

05/07/12 by Derek | Blog | 2 Comments »

Remember, the Relay for Life WOD is THIS Saturday from 8am-10am. It is $20/person (CASH, no IOUs) to particpate and all proceeds go to the Relay for Life! We almost have $1,000 thus far and I want to make sure we break it! The WOD will be made for teams of 4. If you do not already have a team, you will be assigned a team when you arrive. We will be outside for part of the time (running, farmers walk, etc. who knows!) so make sure you bring your running shoes and sunblock if you need it. We will be staying within one block of the gym. Friends and family are welcome to join. Make sure you get there at least 15 minutes early in order for them to sign waivers. THERE WILL BE NO REGULAR CF CLASSES ON SATURDAY. So you might as well join us

5.5.2012- Fight Gone Baby!

05/04/12 by Derek | Blog, WOD | No Comments »

Warmup:
800 m Jog
Group shoulder warmup

WOD:

“Fight Gone Baby!”
Box Jump
Wallball
Push Press @ 75/45#
Baby
TTB
Rest

Do this FGB style.
Box jumps, show control on the box (Open standard).

5.4.2012- G.I. Jane

05/03/12 by Derek | Blog, WOD | 5 Comments »

Warmup:
Arm Circles/ DROMS
2 sets
Ab Disc
Windmill x 6 each side

Skill:
50 Ring Pushups/ 50 Hanging Scap Slides
-break up as needed

WOD:
“GI Jane”
75 Burpee Pullups for time

5.3.2012- Kettle Sandwich

05/02/12 by Derek | Blog, WOD | No Comments »

Warmup:

3 sets

10 Pass Thru’s

15 Scap Pushups

15 DB Swimmers

Skill:

DB Press Complex – 4 sets ascending

3 press + 5 push press

WOD:

“Kettle Sandwich”

3 Rounds not for time

21 KBS @ 53/35#

10 KB Rack Lunge (left)

3 Reverse TGU (left)

10 KB Rack Lunge (right)

3 Reverse TGU (right)

21 KBS

Rest 60 seconds between rounds.

KB can only touch the ground during the rest time.

5.2.2012- Regionals Team Event #3

05/01/12 by Derek | Blog, WOD | No Comments »

Warmup:

Partner Med Ball Squat Toss

Skill:

Shrimp Squat – accumulate 50 reps total

-Use this time to work on DB Snatch tech

WOD:

“Regional Team Event 3″

6 Rounds Total

10 DB Snatches @ 1/3 BW

1 Suicide

1 partner completes 1 round, then switch.

Use Regional movement standards for DB snatch

RX+ 100/70#

5.1.2012- OOOOOOH BABY

04/30/12 by Derek | Blog, WOD | No Comments »

Warmup:

3 sets

50 Jump Rope Singles

10 Knees to Elbow

Skill:

Take 12 minutes to build to a heavy triple weighted pullup

-Or work on your pullup progression.

WOD:

Part A

Airdyne

30” @ 90% effort

30” @ 50% effort

x10

Record total cals. (free month if you hit 300)

Rest 5’

Part B

EMOTM for 10’

6 Strict Ring Rows (knees straight)

12 Air Squats

-this should be easy, focus on perfect reps

Coach’s note – For the Airdyne intervals, keep them consistant. 90% means your first interval should be the same as your last. This is a good way to learn your engine and what you’re capable of.

4.30.2012 – Regionals Team Event #1

04/29/12 by Derek | Blog, WOD | 8 Comments »

Partner Warmup:

AMRAP 4 minutes

Person A – KBS (light)

Person B – Broad Jump down

Bear Crawl back

Switch

Skill:

Muscle Snatch 10-10-10 (light)

WOD:

Regional Team Event 1

20 Partner DL

40 Pushups (total)

20 Partner DL

40 Pushups

Suggested loading: combined BW of both partners

1 partner working at a time on the pushups.

HSPU for RX+ (half the reps)

4.21.2012 – “Hold It!

04/20/12 by Derek | Blog, WOD | 1 Comment »

“Hold It!

Teams of 4

Hold a 155# barbell off the ground.

Complete the following:

100 Burpees

200 Pullups

300 Lunges

400 Star Jumpers

Rules:

No more than 2 people holding the bar (you may not touch the plates or sleeves). You may have as many people working at one time as you like. The bar must be held in the hang position, standing tall. The movements must be completed in the posted order. If the barbell touches the ground everyone on the team does 5 penalty burpees.