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Archives: Long

Sunday, June 17, 2018

TT WOD – Competitive:

As Many Rounds As Possible (AMRAP) in 60 minutes of:

17 Power Cleans – 135#/95#
75 Air Squats

Notes:  At the end of each round, unload the bar and carry it 200m away, retrieve one plate and bring it to the bar, then retrieve the second plate and bring it to the barbell, reload the barbell for the next round.

WOD:

3 rounds for time of:

Run 400m
12 Squat Snatch – 135#/95#
15 Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Sunday, June 3, 2018

TT WOD – Competitive:

3 rounds for time of:

1 mile run
100 Double Unders
1000m row

WOD:

21, 15, 9 reps rounds for time of:

Wallballs – 20#/14#
Pull-ups

2:00 REST

21, 15, 9 rep rounds for time of:

Row (cals)
Push Press – 50#/35#/hand

2:00 REST

21, 15, 9 reps rounds for time of:

Box Jumps – 30”/24”
Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post time to complete each set to comments.

WOD Leaderboard
Comments: 5

Thursday, May 31, 2018

Complete As Many Reps As Possible (AMRAP) in 20 minutes of:

WOD:

40 Medicine Ball Cleans – 20#/14#
30 Bar Facing Burpees
20 Deadlift – 135#/95#
10 Push Jerk – 135#/95#

TT WOD – Gymnastics

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 6-8 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post rounds and reps complete to comments. For TT WOD post all results to comments.

WOD Leaderboard
Comments: 11

Sunday, April 29, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 20 minutes of:
20 Lateral Jumps – 24”/20”|
10 Push-ups with hand release
20 Medicine Ball Cleans – 20#/14#
10 Strict Pull-ups

Coach’s notes: Post rounds and reps complete to comments.

TT WOD – Competitive

A.   1 round for time of:
30/25 Cal Assault or Row
20 Burpee Box Jump Overs – 30”/20”
10 Cleans – 225#/150#
(time cap = 8 minutes)

B. 1 round for time of:

50 Foot Handstand Walk               SCALE = 30s Handstand hold on wall
3 Rope Climbs                                    SCALE = Pulls from the floor X 3 or Ring Rows X 5
50 Foot Handstand Walk
Dumbbell Deadlift – 100#/70#/hand  SCALE = reduced weight
50 Foot Handstand Walk
2 Rope Climbs
14 Dumbbell Deadlift
50 Foot Handstand Walk
1 Rope Climb
20 Dumbbell Deadlift

Coach’s notes:  Post time to complete A and B to comments.

 

Comments: 6

Sunday, January 28, 2018

As Many Rounds As Possible (AMRAP) in 20 minutes of:

10 Knees to Elbows
15 Box Jumps – 24”/20”
20 Alternating Single Leg Squats (Pistols)

*perform 5 burpees every 2:00 minutes

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 1

Thursday, January 11, 2018

AMRAP in 35 minutes of:

50 Double Unders
40 Sit ups
30 Pull ups
20 Deadlift – 225#/150#
10 Pistols (single leg squats) – 5 per side

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11

Sunday, January 7, 2018

As Many Round As Possible (AMRAP) in 20 minutes of:

2 Rope Climbs
50 ft. Handstand Walk
15 Kettlebell Swings – 2.0/1.5 pood

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Saturday, December 23, 2017

12 Days of Christmas CFC WOD

1 Rope Climb
2 Dips
3 Sumo Deadlift Hugh Pull – 95#/65#
4 Knees to Elbows
5 Wallballs – 20#/14#
6 Cal Row
7 Box Jumps – 24”/20”
8 Single Leg Alternating Squats (pistols) – 4/leg
9 Burpees
10 Double Unders
11 Chest to Bar Pull-ups
12 Squat Snatch – 95#/65#

Coach’s notes:

12 days of Christmas is done as follows, 1/2,1/3,2,1/4,3,2,1/5,4,3,2,1/6,5,4,3,2,1 and so on until completion. Post time to complete. Start early!

WOD Leaderboard
Comments: 2

Monday, December 11, 2017

As many Reps As Possible in 32 minutes of:

30s Knees to Elbows
30s Rest
30s Overhead Squat – 135#/95#
30s Rest
30s Kettlebell Swings – 1.5/1.0 pood
30s Rest
30s Strict Ring Dips
30s Rest

Coach’s notes:

Post reps per exercise and totals to comments.

WOD Leaderboard
Comments: 6

Wednesday, November 29, 2017

1 Round for time:

1000m Row
100 Push-ups
100 Sit-ups
100 Squats
500m Row
50 Push-ups
50 Sit-ups
50 Squats
250m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16