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27 Aug

Screen Shot 2014-08-26 at 5.10.28 PM
Ladies getting into the gas cans….Hint: you’re much stronger than you think!



Teams of 3 to 300 Cals
Pacer: 400m Run
P1. Row for Cals
P2. Rest

5 mins off then

Teams of 3 to 300 Cals
Pacer: 400m Run
P1. Ski for Cals
P2. Rest


Recovery Day?
40-60 mins of light intensity exercise (walking, biking, swimming, paddle, yoga, stretching) done outside the gym. Go Explore!


26 Aug

Screen Shot 2014-08-26 at 5.24.47 PM

Run the Hill Loop

5 min Roll while Coach discusses movements in WOD

5 min Warm-up of Bear Complex with Bar only

WOD – OBJ: Strength Endurance testing

Bear Complex – 25 mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (behind the neck)

We changed up the movements in that the clean is now a hang clean so after the bar is deadlifted to the hang position, it should not return to the floor until the round is complete or failure. Rest as needed between rounds…shoot for about 5 rounds over the 25 mins. Score is Max Load completed unbroken  (7 sequential rounds without putting the bar down). Extra challenge… try it with KB’s.

25min AMRAP @ Light weight / Ascend Conservatively
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat

Wheel of Pain x 2


25 Aug

We scored this pretty sweet cubbie case from the dumpster at E. Glo Elementary.  Please use it for anything you need to store during class so that we can keep the coaches desk clear for intros and waivers. Thanks!

2 Flat Loops

WOD – OBJ: Keep Moving but Maintain Quality

For Completion

1 Sandbag Drag
200 M Run
3 Wall Walks
4  Burpee Pull-ups
5 KB Headcutter
6 Goblet Walking Lunge ( Per side)
7 Wall Balls
8 KB Swings
9 Box Jumps
10  Calorie Row or Ski

As you advance you must then repeat what you have previously done always back to 1 sandbag drag. For example…..It starts with 1 sandbag drag, then 2oom run & 1 sandbag drag, then 3 wall walks, 2oom run & 1 sandbag drag. The final round starts with the 10 Cal effort and works all the way back to finish with the 1 sandbag drag.  MOD elements so that they are challenging BUT can be done generally unbroken as you move from exercise to exercise. Hint Hint Wednesday we wrestle the Bear.

Foam Roll or Stretch for a solid 10 mins


24 Aug

Screen Shot 2014-08-22 at 6.30.47 AM

The new 2015 Ripper is in CFCA colors! This pretty much sums up how we feel. 


1 Attempt Max Handstand Hold
Not the inverted type???….High Plank then.

WOD- OBJ: Strength Endurance

Pt 1.
8 Min Partner Amrap for Max Reps
DH Pull-up AHAP

3 mins off

Pt 2.
8 Min Partner Amrap for Max Reps
Strict Ring Dips ADV: Muscle-ups

3 mins off

Pt 3.
8 Min Partner Farmer Carry for Max Laps as a team… AHASP. Both Players do 5 burpees when they switch.

3 mins off

Pt 4.
8 Min Partner Row or Ski for Max Cals (alternate as needed)

If you have the time 2 flat loops.


21 Aug

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DW crushed the row a few weeks back.

2 Flat Loops

Junk Yard Dog


7  Mins to Complete 1 Hill Loop then Amrap OH Squats
4 Mins off

6 mins to complete 1 Flat loop and in the remaining time do Amrap KB Swings3 Mins off
5 mins to do 400M Run then Amrap DH Pull-ups
2 Mins off
4 Mins to do a 200M Run then Amrap Push-ups
1 Min off
3 mins to complete 100M Run then Amrap Situps

RX: OHS @95/65# KB 70/53#
FDN: Goblet Squats for OHS

Hells “OH” Bells AKA Tabata KB Push Press… Must hold OH for rest…must do 6PP in the work portion.


20 Aug

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Just Show Up!


19 Aug

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Giles on last week’s carry

1 Hill Loop (to familiarize)

5 Min Med Ball Drills

500M Ski For Time

WOD -OBJ: Stamina

3 Rounds for Completion
Alternate Hill Loop and Flat loop 2/2
10 Sandbag Get-ups (total)
15 Strict Ring Dips

FND: 3 Rounds or 25 Mins w/ Slamball get-ups
ADV: Muscle-up to ring dip sets…All Rounds w/ Hill Loop

10 Min Roll out tight spots


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