Monthly Archives: October 2014

10/31/2014 – Halloween

Strength
Front Squat – 20 Min to work up to a new 1RM
—Continue with your cycle if you are a week or so behind.

Conditioning
“Death by Prowler Push”
1 Lap Prowler Push (500/300lb) EMOM until you can no longer complete the lap in that designated minute
—Choose a weight to where you will be able to last at least 8 minutes

Announcements
1) You must come dressed in a costume/mask in order to workout tomorrow!
2) Open Gym is 11-1pm on Saturday!
3) CF Kids class is 4pm on Sunday

10/30/2014 – WOD

Strength
Snatch – 15 Min to Work up to a 1RM

Conditioning
For Time
20 Power Snatches 165/105lb
40 C2B Pull-ups
Row 1200m

WOD Notes: Power snatch weight is 75% of 1RM. You may scale to chin over bar pull-ups.

10/29/2014 – WOD

Strength
Clean (full) – 15 Min to Work up to a 1RM

Conditioning
12 Min AMRAP
125 Double Unders
50 Wall Balls 20/14lb
2 Rope Climbs 20ft

Assistance
3×12 GHD Back Extensions (weighted)

WOD Notes: Scaling for DU are 275 singles or 65 DU. Rx’d height for WB is to the Black Line for men & women. You may scale the RC to 15 ft, 6 up/downs, or 2 laps sled pull with arms. Score is total reps. Count the 275 singles as 125 DU. 2 Full Rounds is 354.

10/28/2014 – WOD

Strength
Bench Press – 5×5 @ 80%
Week 1. We will do this every tues/sat for next 5 weeks

Conditioning
5 Rounds For Time
10 DB Snatch (alternating) 90/60#
60ft Handstand Walk (Length of 10 mats)
Run 250m

Midline
4×30 sec GHD Sit-up Hold (heavier than last week)

WOD Notes: Scaling for Handstand Walk is 5 wall climbs each round or 2 50ft bear crawl laps.

Ragers at Barbells For Boobs @ CF LBC!

7pm class!

10/27/2014 – WOD

Strength
Back Squat – 20 Minutes to Find a new 1RM!
—Continue with your cycle if you are a week or so behind.

Conditioning
For Time
9 OHS 205/125lb
9 Burpee Ring Muscle-Ups
15 Front Squat 205/125lb
15 Burpee Pull-ups
21 Back Squat 205/125lb
21 Bar Facing Burpees

WOD Notes: Squat weights are 70/60/50% by round for the OHS/FS/BS. You should be able to do each rd of squats in no more than 2 sets. If you are super deficient in the OHS, you may set-up a separate bar for that movement & use the same weight for the FS & BS. Scaling for Burpee Ring MU are Burpee Pull-overs or GI Janes.

Congrats to Jeff & Julie Troyan on getting married this weekend!

Congrats to those who maxed out and PR’d!

10/24/2014 – WOD

Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%, 1xGoal Unrack
—Week 6 (Deload Week). You may also keep going up if you think you can go another week at a heavier weight.

Conditioning
Make-Up Day! You may also work on skills that you want to improve.

10/23/2014 – WOD

Strength
Snatch (full) – 1 EMOM For 10 Minutes (1-3 @ 80%, 4-7 @ 85%, 8-10 @ 90%+)
—Beginners will stay light & work on technique

Conditioning
3 Rounds For Time
5 Strict C2B Pull-ups
12 KB Swings 88/53lb
15 Burpee C2B Pull-ups
12 KB Swings 88/53lb
1 Rope Climb 20ft

WOD Notes: This workout is grip intensive, so break up reps if necessary. You may scale C2B to chin over bar for the Pull-ups & GI Janes. Scaling for RC is 3 up/downs.

Reminder: CF Rage is closed this Saturday 10/25!

10/22/2014 – WOD

Strength
Clean n Jerk (full) – 1 EMOM For 10 Minutes (1-3 @ 80%, 4-7 @ 85%, 8-10 @ 90%+)
—If technique breaks down (round upper back, press out, etc), back weight down.

Conditioning
“Rally in the Valley” – WOD #4
60 Double Unders
30 Wall Balls 30/20lb
20 Deadlifts 305/205lb
10 Box Jumps 36/30″
—Rest 2 minutes
60 Double Unders
30 Wall Balls 30/20lb
20 Push Jerk 165/105lb
10 Box Jumps 36/30″
—Rest 2 minutes
Row 800m For Time (compare to monday)

WOD Notes: The first part is the only one being tested at the “Ralley in the Valley”. Record 3 separate times for each WOD. Each one should be performed all out at 100%, so do not hold back. Try to be within 10 seconds of your 800m row time from Monday when you were fresh. DL weight is about 65% & Push Jerk weight is 55%. You should be able to do everything pretty quickly without minimal rest, so do not go too heavy to where you are breaking up the DL and jerks too much. Scaling for DU is 120 singles.

10/21/2014 – WOD

Strength
Bench Press – Work up to a new 1RM, then do 3×5 @85%+

Conditioning
15 Min AMRAP
5 Deficit HSPU 7/3″
10 Hang Power Cleans 165/105lb
15 Burpees

Midline
4×30 sec GHD Sit-up Hold (heaviest weight possible)

WOD Notes: Score is total reps. HSPU are 3 45’s each side for men / 2 45’s each side for women. You may scale the height if necessary (you should be able to do 5 HSPU within 60 sec each round). You may also do 5 DB strict presses each round. HPC weight is slightly over 50% of your 1RM. You should choose a weight to where you can do all 10 reps in a row.

10/20/2014 – WOD

Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%, 1xGoal Unrack
—Week 6 (Deload Week). You may also keep going up if you think you can go another week at a heavier weight.

Conditioning
“Rally in the Valley” – WOD 1 & 2
A) 800m Row For Time
—Rest 4 minutes
B) 30 Thrusters 135/95/65lb
800m Run

WOD Notes: Record separate times for both parts A & B. Thrusters should be broken up in to 3-4 sets max.