Category Archives: WOD

8/19/2021 – WOD

Strength
2 Muscle Cleans EMOM x 5 (work up to a heavy single)
2 Power Cleans EMOM x 5 (work up to a heavy single)
1 Full Clean EMOM x 5 (work up to a heavy single)
—You will start this EMOM pretty quickly as it shouldn’t take long to find muscle clean max. 15 total lifts

Conditioning
12 Min AMRAP Ladder
2 Burpee Box Jump Overs 24/20″
2 C2B Pull-ups  (Rx+ = 2,3,4,5,6,7,8 Bar MU by round)
4 Burpee Box Jump Overs 24/20″
4 C2B Pull-ups
6 Burpee Box Jump Overs 24/20″
6 C2B Pull-ups
*Continue this pattern until 12 Min is up.
—Rest 3 minutes then:
400m Sandbag Carry For Time 100/60#
—200m Bearhug + 200m on shoulder

WOD Notes: Goal is getting to the round of 14. C2B sub = chin over bar or banded pu. You will carry the bag bear hug style to the “eggs sign” then put it on the shoulder on the way back. Bag should be lighter than normal.

Assistance
a) L-Sit Tap overs (parallettes) – 10×10 (rest 30 sec between)
b) One Arm Landmine Press – 4×10 each arm

8/18/2021 – WOD

Strength
1 Muscle Snatch EMOM x 5 (work up to a heavy single)
1 Power Snatch EMOM x 5 (work up to a heavy single)
1 Full Snatch EMOM x 5 (work up to a heavy single)
—You will start this EMOM pretty quickly as it shouldn’t take long to find muscle snatch max. 15 total lifts

Conditioning
For Time
15 Power Snatch 155/105#
50 Wall Ball 20/14# to 10ft
100/80 Cal Row
50 Wall Ball 20/14# to 10ft
15 Power Snatch 135/95#

WOD Notes: Goal is 15-18 min. First round of snatches (quick singles) should be a little heavier than the last round. WB should be done in sets of 10 reps min with little rest. 

Assistance
a) GHD Sit-ups or Weighted Sit-ups – Tabata until you get to 100 reps
b) DB Lateral/Front Raises – 4×10 each

8/17/2021 – WOD

Strength
a) RDL (no touching floor) – 5×5 @ 72-75%+ (heavier than last wk)
b) DB Bench Press – 5×5-7 Reps (heavy)
—Superset a/b every 3 minutes

Conditioning
7 RFT
4 Dball Over Shoulder 150/100#
8 DB Skull Crushers (heavy)
12/9 Cal Assault Bike

WOD Notes: Dball should feel heavier and challenging. Today we are really hitting the triceps instead of the biceps like yesterday. Goal is 14-17 min. DB’s should also feel challenging for 8 reps each rd. 

Assistance
a) Tabata Hollow Rock/Hold (alt by round): 10 Rounds total
b) Glute Ham Raises (4×8 – slow eccentric) or Hamstring Sliders: 3×10 (each leg)

8/16/2021 – WOD

Strength
a) Back Squat – 5×5 (80-82%+)
b) Wide Grip Strict Pull-ups – 5×8
—Superset a/b every 3 minutes

Conditioning
6 RFT
8 Push Jerks 165/105#  (RX+ = 185/125#)
8 DB Bicep Curls (heavy – both at same time)
250m Run

WOD Notes: Goal is 15-18 min. PJ = 60-65% (should be challenging to string 8 in a row each rd). Bicep Curls should be strict, so avoid using hips too much. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat): 3×10-12 each leg

8/14/2021 – WOD

Conditioning
40 Min Clock w/ a Partner
100/80 Cal Row
300 Double Unders
80 Thrusters (RD1 = 95/65#, RD2 = 135/95#)
50 C2B Pull-ups  (RX+ = 40 Muscle-ups)

WOD Notes: Goal is to finish the 3rd round of the row. The only movement you will work at the same time is the DU. DU sub = 1/2 DU or 2x singles. Thrusters should feel light the first round (switch every 10) and heavier the 2nd round (switch every 5). C2B sub = chin over bar or banded pu. 

8/12/2021 – WOD

Strength
a) Clean – 5×2 @ 75-85%
b) DB Shoulder Press (banded) – 5×8 (heavy)
—Superset a/b every 3 min. You may alt pwr/sq. Each foot will stand on a red band for presses.

Conditioning
Every 5 min x 4 Sets
200m Sled Drag 90/60#
20 T2B
10 DB Clean n Jerks 70/50#

WOD Notes: This is meant to be a lower intensity WOD, where you should have over a minute of rest each rd. T2B will lower your HR compared to other movements. T2B sub = weighted Sit-ups. You should be able to string together 3-5 reps at a time on the DB CnJ. You should be able to run with the sled the whole time.

Assistance
a) Glute Ham Raises – 4×10 or Hamstring Sliders 4×10 (each leg)
b) DB Reverse Flies – 4×15

8/11/2021 – WOD

Strength
Snatch – 1 Every 30 Sec x 5 Min + 1 EMOM x 7 Min (17 reps total)
—Work up to a heavy single by the end or stay light and work technique

Conditioning
“2021 CF Games Event #9”
21-15-9 Reps of:
Assault bike (cal.)
Power Snatch 75/105#

WOD Notes: Goal is sub 10 min. Girls will bike the same amount of cals as well. PS should be really light to where you can touch n go a lot of the reps. You must load 105# by putting (2) 15#’s on each side (not a 95# & 5#). 

Assistance
a) GHD Sit-ups or Weighted Sit-ups: 8×15 (rest 30 sec between)
b) DB T-Raises (Lift out front + out & down to the sides) – 4×12
—Do the opposite on even rounds.

8/10/2021 – WOD

Strength
a) RDL (no touching floor) – 5×7 @ 70-75%
b) Banded DB Bench Press – 5×6-10 Reps
—Go a little lighter as band will add more resistance. Superset every 3:30. Try to use black band instead of red.

Conditioning
4 RFT – “2021 CF Games Event 5”
4 Rope Climbs 15ft  (RX+ = 18ft)
500/400m Ski
100 Yard BearHug Sandbag Carry 125/100#

WOD Notes: Goal is sub 18 min. RC sub = 12 heavy pulleys, 16 ring rows, or climb to 12ft. Sandbag Carry is to the far curb on other side of street. If you have to carry it on your shoulder you may do that if it blows up your back too much, but go heavier then.

Assistance
a) Hollow Rocks (banded) – 30 Sec on / 30 Sec off x 8 Rounds
b) DB Skull Crushers – 4×10 (heavy)

8/9/2021 – WOD

Strength
a) Back Squat – 5×6 @ 80%+
b) Strict Pull-ups (Close-Grip) – 5×8 (advanced = weighted)

Conditioning
5 RFT
8 Hang Power Clean (135/95#+)
10 Front Rack Lunges (135/95#+)
15 Lateral Burpees over Bar
—rest 1 min between rounds

WOD Notes: Each round should take less than 2:30. Increase weight each rd during your rest. Goal is to increase 10/5# each set. You should be able to do 7 HPC, drop the bar then go unbroken on the FRL every round. You must stand up all the way on the burpees. Score = total time minus 4 min.

Assistance
a) Weighted Plank – 1:30 on / 1:30 off x 3 Sets
b) Seated DB Bicep Curls – 4×12 (heavy)

8/5/2021 – WOD

Strength
Hang Snatch – 2 EMOM x 5 Min, 1 EMOM x 5 Min
—Extra min rest after the 5 min mark. Stay between 75-90%

Conditioning
For time – Event 7 CF Games Age Group WOD
15 bar muscle-ups OR 25 C2B Pull-ups
30/24-cal. ski erg
100 double-unders
12 bar muscle-ups OR 20 C2B Pull-ups
30/24-cal. ski erg
100 double-unders
9 bar muscle-ups  OR  15 C2B Pull-ups
30/24-cal. ski erg
100 double-unders

WOD Notes: Goal is sub 15 min. DU sub = 50-75 DU, 150 Singles, or 200 ft versa. C2B sub = chin over bar or banded Pu. 

Assistance
a) Strict C2B Pull-ups – 5×8
b) L-Sit Tap overs – 5×20 (over KB or line)