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Friday

18 Dec

Screen Shot 2014-12-14 at 6.21.49 PM
Sandbags are getting washed and repacked so that we have 100#,70# & 40#…believe in the power of the sandbag!

WU
Dynamic

Review of Deadlift
8 Mins to work up to a Heavy/Challenging set of 5
10-9-8-7-6-5

WOD

Deadlift 5-5-5-5
Ascend to 5RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

then

“DT”
Five Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 when his vehicle was struck by an IED.

RX= 155/105# ……Alternative 2@ 70/44# KB’s
MOD= Modify weight to something you can Jerk or Push Press safely… but it should be heavier for you.

*It goes without saying for every WOD but especially with this one….you need to use your brain and manage work/rest effectively. This # can get heavy and make sure you are set up well before you pick the bar back up. Prioritize good movement, then weight then time.

Foundational
Amrap 15…Modify weight to something you can  Push Press safely… but it should be heavy.

Cooldown
2 Flat Loops

Thursday

17 Dec

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Reminder the CFCA Holiday Party is Thursday (tomorrow) Night at 7:30pm at the Crow’s Nest. Join us to celebrate the holidays and join in (or spectate) the annual Arm Wrestling Competition & our first Yankee Swap! There will be no 6:45 Grinder class so plan to hit the 4:15pm or 5:30pm then get fresh and come over! We’ll order up some wings and pizza so feel free to bring a little something as well if you can…potluck style again this year.  CFCA’ers do love to eat! Feel free to bring your significant other or a bestie to join in the fun.

WOD & Foundational:

“12 Days of Christmas”

*Just like the song, perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 movements.

1 Length Sandbag Drag
2oom Run
3 Wallwalks or 30 Second High Plank
4 Lengths Farmer Carry
5 Burpees
6 Sit Ups
7 KB Swing
8 Air Squats
9 Push Ups
10 Slamballs
11 Wall Ball
12 Calorie Ski

Wednesday

16 Dec

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Marky with a jump on the plate burpee

WU
1 Length Inchworm to Up Dog
1 Length Walking Lunge/Sampson/Spiderman

1-6
KB Swing
KB Headcutter (hold for 3 count @bottom of Squat & OH)

WOD
3 Rounds
2 Mins Single Arm KB Clean & Jerk (AHASP)
2 Mins Off
2 Mins Push Sled Down/ Pull Sled Back (backwards)
2 Mins off
2 Mins Tire Flips
2 Mins off

Foundational
MOD KB C&J to  Single Arm Swings

Core
6 x 30/30 Barbell Rollouts/Rest

 

Tuesday

15 Dec

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8:30 Crew on the 50/50/50

WU
Dynamic

WOD

With a Partner…. 1 Works/1 Paces
Amrap 10 mins Deadhang Pull-ups/200m Run Pacer
3 mins off
Amrap 10 mins Ring Push-ups/200m Row Pacer
3 Mins
Amrap 10 mins  OH KB Lunge/ 200m Ski Pacer
3 Mins off
Bonus Round
10 Min Amrap 3 Shuttle Sprints

Cooldown
Stretch

Monday

14 Dec

photo 6
Action Shot from last Saturday.

WU
5 Min Med Ball Toss
Review of Bench Press

8 Mins to work up to a Heavy/Challenging set of 5
10-9-8-7-6-5

WOD

Barbell Bench Press  5-5-5-5
Ascend to 5RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

or

BW Alternative
5 sets of  Max Reps Ring Push-ups
1 Set at the top of every 3 minutes (0,3,6,9,12)

then

50 Cal Row
50 KB Headcutters
50 Cal Ski

RX: 53/35#

Foundational
30 Cal Row
30 KB Headcutters
30 Cal Ski

Cooldown
Accumlate 5 mins in Ring Plank

Saturday Recap

13 Dec

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WOD
Teams of 3- 10 Rounds per Person
Pacer: Sled Push Down/ Sandbag Drag Back or Vice Versa
P1: Slosh Pipe Hold
P2: Rest

then

10 Min Partner Shuttle Sprints to the third pole

Friday

11 Dec

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We are starting the second cycle of the Max Effort Black Box Monday & Fridays. The lifts for this month are Back Squat, Bench Press & Deadlift. We will also have some KB alternatives in the mix.

WU
B-Ball
Review of Back Squat 

8 Mins to work up to a Heavy/Challenging set of 5

WOD

Barbell Back Squat 5-5-5-5
Ascend to 5RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

or

KB Alternative
5 sets of  Max Reps KB Front Squats (AHASP)
1 Set at the top of every 3 minutes (0,3,6,9,12)

then

Teams of 4… 20 Min Row Relay
1 Min All Out intervals on the row x 5 per person

* I know we said no team stuff on M-W-F but really this is more about the rest and recovery needed to maintain high output.

Cooldown
2 Flat Loops with Row Team.

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