Week of 9/ 23-27

Weather is supposed to be nice ALL week. We should get outside and do something fun while we still can.  Perhaps some surf, or riding the fresh BMX track…let’s revel in Fall on Cape Ann.

CFCA Warm-up for the week is

6 Min Kettlebell Circuit
6 KB Deadlift
6 KB Bent Over Row
6 Rotations (3 R&L)
6 KB Swings
6 Goblet Squats
6 Goblet Lunges (3 side)
6  One Arm Swings or Snatches (3 side)
6 Swing Clean Push Press  (3 side)


Yoga Flow (15-20 sec holds of each)
•    Standing quad stretch
•    Standing arch
•    forward fold
•    Inchworm to Down dog calf stretch
•    High Plank to Up Dog
•    Childs Pose
•    Kneeling Wrist/forearm


*Start on the right side and complete then after Squat do left side from the bottom up

•    Pigeon
•    Spiderman
•    Sampson w/ twist
•    Squat (force elbows against knees)

Monday 9/23

Spend 3-5 mins establishing a 5 rep Max Deadlift.
Then do 25 reps with that set-up. Rest as needed.


10-9-8-…etc. -1 Descending Overhead Squats (60%BW / 50%BW)
1-2-3…etc.-10 Ascending Double Under Ladder x 3 (3, 6, 9, 12, 15, 18, 21, 24, 27, 30)

5 Overhead Squats
10 Double Unders or 30 Singles

Partner DH Pull-up/Chin-up Ladder
2+ rounds 1-6 Alternating reps

Tuesday 9/24

Rope Climb Review

Partner WOD

Teams of 2 or 3

P1: Max Rope Climbs
P2: Bear Crawl Track
P3: Sandbag Hold
*Once you complete 30 Rope climbs as a team – Hell Hill with Sandbag to finish

MOD to Rope Ups off Pullup Rig
MOD Burpees (10/15 – or no pushup)

Partner Ring Push up Ladder

2 rounds 1-8 Alternating reps

Wednesday 9/25

Specific Warm-up
Movement Review

WOD & Foundational

“Filthy Fifty” (compare to 10/9/12)
50 Box jump 24/20
50 Jumping pull-ups @ wrist
50 Kettlebell swings 35/26#
50 Walking Lunge
50 Knees to elbows (make sure reps are legit!)
50 Push press 45/25#
50 Back extensions 25/10# 10/9ft target
50 Wall ball 20/14
50 Burpees
50 Double unders

*we will run heats starting every 3 minutes. 30 Min Cap.

50 Box jump 20/16
50 Jumping pull-ups
50 Kettlebell swings 35/26#
50 Walking Lunge
50 Sit-ups
50 Push press 45/25#
50 Back extensions 25/10#
50 Wall ball 14/8#
50 Burpees
50 Singles

MOD 2 = 30 Reps of MOD 1

*Please pick one of the 3 variations and do it exactly as it’s written out. The goal here is speed and if any element in the RX version will slow you down or you can’t do it…do the MOD as written. Please have a definitive version of the workout that you can retest against the next time otherwise the data is skewed.

Cheer folks on!

Thursday 9/26

Specific Warm Up
Row technique

Partner WOD – Teams of 3

Hypothetical Conservative trip to Russell’s Orchard. You and 2 friends decided to “indulge” and split 2 Cider Donuts  three ways.

You have 20 mins as a team of 3 to work off the 450 total calories of the 2 donuts.

600m – 500m – 400m – 300m – 200m – 100m
Descending Interval Row for Cals

Slosh Pipe Hold

*However may Cals shy of the 450 you are at 20 mins….your team must do 1 plate burpee for each. Sloshes must be passed between members….i.e no racks.


Plate Burpee Penalty

Friday 9/27

40 Pistols (20 each leg)
or 10 mins Pistol Practice: Weighted, Rolling weighted, Assisted


4 Mins for Max Reps: Double Swing Clean Push Press
2 min rest then
4 Mins for Max Reps: Slamballs
2 min rest then,
4 Mins for Max Reps: Sandbag Toss over Pullup Rig


MOD to KB Swings & Medball Toss over Pullup Rig

GHD Torture Twist

4 x Max 3-5 sec holds

Saturday 9/28

Dodgeball – Row/Dyne/Run Penalty

Outside the gym activities for this week

  • Spend 30 mins stretching
  • Hike the back shore on the rocks
  • Hash out a plan for a fall adventure

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