Workouts for 11/5 – 11/11

Billy being the magical person he just naturally is…….

Monday 11/5

We are back to our 2nd Annual Games – TEAM STYLE! Remember we are running the WOD ALL day (Meaning even Ladies Night!!), Thursdays at 5:30PM, Saturday and Sundays at 10AM (Saturday and Sunday require sign up in advance by the Thursday before).

CFCA Games (Team Series) WOD #1

“Fight Gone Bad(ish)”

4 Rounds
1 MIN Wall Balls
1 MIN Sumo Deadlift High Pull
1 MIN Box Jumps
1 MIN Push Press
1 MIN Row for cals

WBs 20/14# 10/9ft
SDHP & PP: 75#/55#
BJs 20in

WBs 14/8# 10/9ft
SDHP 65#/45#
BJs: 20in BJs or Step Ups

How it works: One person works at a time. (i.e.: P1 WBs, P2 SDHP, P3 Box Jumps, P4 Push Press) and you move up the line after each movement is completed. Because 1 works/3 rest, you’ll have plenty of time to recover. Your attempt at each moment when it is you’re your turn should be your very best effort! Keep track of your reps (have a teammate who is resting keep score of the worker’s reps). Score = cumulative reps at each station (by ALL teammates)

Non-Gamers? Planning to do the Games WOD another night with your team???  Do Sunday 11/4’s WOD!

Cool Down: Group Stretch

Tuesday 11/6

Even: Max DB/KB See Saw Press
Odd: Max DHPU Pull Ups > banded > ring rows


250 Double Unders
*Every 50 DUs, do a 200m run

MODS: 1* If you can string together 3-4 DU’s accumulate 30 SUCCESSFUL DU’s then run     2* if no DU’s do 30 ATTEMPTS

Cool Down: Banded Shoulder stretches off rig

For Part 1: Max reps in this case means doing consecutive reps to failure. If your reps are climbing above 15 on each side for the DB/KB press, bump up the weight (shoot to be failing by 10 on each side. Basically, that 10th one should be shaky).

For Part 2: This is a chance to work on DU’s! If you’re an expert, shoot for getting a benchmark out of the way right of the bat and getting as many as you can consecutively! Maybe you’ll get a PR! If you’re a novice – check out the MODs as the more you attempt, the more you practice, the closer you will get! “Practice makes permanent” – Mike Burgener

Wednesday 11/7

Teams of 3 for Max Cals (Work/Pace/Rest)

Big Loop sled drag (goal 1 min around track)
P1: work*
P2: paces (sled drag)
P3: rests

*Work Elements:
Minutes 0-10 AD for Cals
Minutes 10-20 Ski for Cals
Minutes 20-30 Row for Cals


Cool Down: Stretch/Roll out

Thursday 11/8

CHALLENGE: Max Height Box Jump and/or Max Distance Broad Jump


Each movement x 5
(PVC or Empty Bar)
*Behind the Neck Snatch Press
*Overhead Squat
*Snatch Balance
*Snatch Grip Jump Shrug
*Snatch Grip High Pull
*Muscle Snatch
*Hang Power Snatch
*Power Snatch
*Squat Snatch (or Snatch to OH Squat)

MIN 1: Max Hang Power Snatch (95/65)
MIN 2: Max DU’s
MIN 3: rest
MIN 4: Max Power Snatch (95/65)
MIN 5: Max Burpees over the bar
MIN 6: Rest

Should be a burner for sure! Keep the movements crisp, even when you’re tired! If your form starts to break down, STOP. The idea here is to do Max consecutive, not as many as you can in the minute.

Friday 11/9

50 DB Thrusters
*every time you rest (put DBs down) do 10 Toes to Bar (T2B) > 10 Knees tp Elbows (K2E) > 10 Plate sit-ups

Teams of 3-4 10Mins for Max Cals Ski Relay (Ascending pulls)

50 DB Thrusters might not seem like a lot. Push yourself to challenge your body and go a little heavier today than you might normally go. You can break up the 50 how you want. (ex: 10 thrusters then 10T2B, etc.) Don’t coast.

Cool Down: Banded floor stretches

Saturday 11/10

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

30 Clean & Jerks
1 mile run (hill loop to flat loop)
10 Rope Climbs
1mile run
100 Burpees

“Mini Glen”
20 G2OH with SB
Hill Loop or 1000m row
6 Rope Climbs or 20 Pull-Ups
Hill Loop or 1000m row
60 Burpees

Option to do this solo or teams of 2. Team of 2: Run the miles together and partition the reps as you wish. 1 Works/ 1 Rests

In Honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 12, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. *Glen came and did a WOD with us at our old location on Parker St. while he was visiting friends and family in the area.
Cool Down: Stretch/Roll out

Sunday 11/11

15/10 Cal Row/Ski
1 Round “Strict Cindy”
200m Run

*Strict Cindy: 5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats

Cool Down: Stretch/Roll out

GET OUTSIDE! Go do something active for 30-60+ mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these easy sessions per week can really enhance your cardiovascular base which can help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

Recovery/WODs – ask a Coach!
Having a super sore day or just don’t feel like doing the actual WOD. Come in and we’ll set up you with a Recovery/Movement WOD.

Why are these workouts important? These should be easy efforts. Fully conversational or nose breathing only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.