Archives: Long
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 LeaderboardSunday, 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.
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
