Monday, June 17, 2019

CFIS Logo.png

Warm Up:

2 mins Row

5 TVWQB

10 PVC Passthrough

10 PVC Around the World

10 PVC Good Morning

10 KB Goblet Lunges

5 SA DB Push Press (per arm)

10 Box Step Ups

10 Air Squats

5 MB Squat Cleans


WOD 1:

6 min AMRAP

10 KB Goblet Box Stepovers

10 MB Squat Cleans

- 1 min Rest -


WOD 2:

6 min AMRAP

10/8 Cal Row

5 SA KB Clean and Jerks (per arm)

-1 min Rest -


WOD 3:

Take total rounds and reps from WOD 1 and perform the same amount of rounds and reps. Your score is the time it took to complete.

- 1 min Rest -


WOD 4:

Take total rounds and reps from WOD 2 and perform the same amount of rounds and reps. Your score is the time it took to complete.

Thursday, June 13, 2019

CFIS Logo.png

Warm Up:

400m Jog

10 Lunges per Leg

5 Side Lunges per leg

10 Leg Swings Front to Back

10 Leg Swings Side to Side

30 Sec Pigeon Stretch

30 sec Calf Stretch

10 Broad Jumps



WOD: (Continuous Running Clock)

1 mile Run (Mod: 2000m Row)

- rest 5 mins -

800m Run (Mod: 1000m Row)

- rest 3 mins -

400m Run (Mod: 500m Row)

- rest 1 min -

50 Abmat Sit Ups

(Individual Scores for each run)

Tuesday, June 11, 2019

Website Spider.png

Warm Up:

400m Run

100 Single Unders

10 Inch Worms w/ Push Up

Tip Overs (Rig to Board)

10 American KBS (Light KB)

Toy Soldiers (Board to Rig)

30 sec Handstand Hold

10 Empty BB Romanian Deadlifts

10 Empty BB Bench Press


WOD:

A) 12 Min AMRAP

2000m Row

Max Deadlifts in Remaining Time (185/135)

(Fitness: DB Deadlifts)

- 3 mins Rest -

B) 10 min AMRAP

800m Run

Max Bench Press in Remaining Time (135/95)

- 3 mins Rest -

C) 6 min AMRAP

100 Dubs/200 Singles

Max HSPU

(Fitness/Mod: Wall Walk Ups)

Monday, June 10, 2019

CFIS Logo.png

Warm Up:

2 min Row

15 PVC Passthrough

10 PVC Around The World

10 PVC Good Morning

10 PVC Overhead Lunges (per leg)

10 Kip Swings

10 PVC Overhead Wall Squats

5 Empty BB Hang Power Snatches

5 Empty BB Overhead Squats


SOD: (20 mins)

6x3^ Squat Snatch

(Fitness: 3x10 AKBS, 3x10 Goblet Squats)


WOD: (14 mins)

Every 2 mins for 7 sets

4 T2B (Fitness/Mod: K2C)

2 Bar MU/Jumping Bar MU (Fitness: Elevated Ring Rows)

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

(weight = athlete's choice, increase weight as desired)

(Fitness: 3 Alt. DB Snatch per arm)

(All movements done consecutively in 2 min window)


Post WOD:

Tabata V-Ups

Friday, June 7, 2019

1460073646264.png

Warm Up:
2 mins Row
Walking Lunges (Board to Rig)
30 sec Rig Dead Hang
10 PVC Front Rack Wall Squats
Toy Soldiers (Rig to Board)
5 Empty BB Front Squats
3 Empty BB Lunges (per leg)
5 Empty BB Thrusters

SOD

10 min EMOM
3 Front Squats + 2 Front Rack Lunges (one per leg)
*Increase weight on rounds 3, 6, and 9

WOD

10-8-6-4-2
Thrusters (115/75)
Bar Facing Burpees

-2 min Rest-

2-4-6-8-10
Thrusters (115/75)
Bar Facing Burpees

Thursday, June 6, 2019

CFIS Logo.png

Warm Up:
2 rounds
1 min Jumprope
Tipovers (Board to Rig)
30 sec Rig Lat Stretch
10 PVC Good Mornings
Walking Inch Worms (Rig to Board)
10 AKBS (Light KB)
....then.... 1 round of Empty BB Romanian Deadlifts

SOD (20 mins)

3x5^ Sumo Deadlift
…then...
5x3^ Deadlift

WOD

4 Rounds:
75 Double Unders/125 Single Unders
15 American KBS (70/53)
90 secs Rest

Tuesday, June 4, 2019

Website Spider.png

Warm Up:
400m Run
...then 3 Rounds...
10 Push Ups
10 Hanging Shrugs
5 Inch Worms
30 sec Spiderman Stretch

SOD (20mins)

5 Sets
A) Pick one: Pole-to-pole HS Walk, 3-5 Deficit HSPU, 3-5 Kipping HSPU, 30 sec HS Hold, 2 wall walks
B) 10 Bench Reverse Hypers
C) 8 Medball Cleans

WOD

For Time
200m Run - 2 Clean and Jerks (155/105)
200m Run - 4 Clean and Jerks
200m Run - 6 Clean and Jerks
200m Run - 8 Clean and Jerks
200m Run - 10 Clean and Jerks
(Fitness: SA DB Clean and Jerks, per arm)