Thursday, March 28, 2019

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Warm Up:
2 Rounds
200m Row (regular)
100m Row (straight leg)
10 Push Ups
10 Back Fly w/ Small Plate
10 Rev. Stepping Lunges/leg
10 Small Kips on Rig
10 Empty BB Romanian Deadlifts

WOD 1

4 min AMRAP
8 Deadlifts (185/135)
8 Pull Ups/Ring Rows

- 1 min rest -

WOD 2

4 min AMRAP
30 Dubs/50 Singles
4 Goblet Rev Stepping Lunge to Box Step Ups (per leg) (53/35)

- 1 min rest -

*Go through that sequence 3 times

Post WOD (ITP):
- Elevated Pigeon Stretch
- Couch Stretch
- Banded Shoulder Stretch

Friday, March 22, 2019

(19.5: Final CF Open Workout)

Don't forget about our Final Friday Night Lights rom 4:30 - 7:30pm... We'll provide some food and you can bring in your favorite beverage. Post 7:30, there may be a group going out to celebrate...

WOD Review:

Warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC good mornings, 10 PVC pass thru, 5 TVWQB, 20 sec wall squats, 10 hanging shrugs, 20-30 sec BB front rack stretch, then: 2x through: 5 BB front squats, 5 BB thrusters, 2-3 pull-ups

WOD

For time: (20 min time cap)
33 - 27 - 21 - 15 - 9 (105 reps of each)
Thrusters (95/65) (55+ RX: 65/45) & C2B Pull-ups (55+ COB)

Scaled: 65/45 - Jumping COB pull-ups
Scaled 55+: 45/35 - Jumping COB pull-ups

Wednesday, March 20, 2019

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Warm Up:
200m Run
30 sec Jump Rope
30 sec PVC Passthroughs
30 sec PVC Chicken Stretch
30 sec PVC Good Morning
10 PVC Overhead Wall Squats
5 Empty BB Push Press
5 Empty BB Overhead Squats

SOD

5x5^ Overhead Squat (Fitness: 3x10 Front Squat)
5x12/10 cals on bike

WOD 

50-40-30-20-10 
Double Underss (Fitness: Singles)
Push Press (45/35) 
Front Rack Lunges (45/35) (Fitness: Fwd Stepping Lunges)
(Total lunges - not per leg)

Tuesday, March 19, 2019

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Warm Up:
15 Jumping Jacks
10 Burpees
30 sec Standing Skin The Cat (https://www.youtube.com/watch?v=rYTpHsA-LsA – just watch the first minute)

WOD

2000m Row
Every 90 secs: 5 Burpees over rower (Fitness: Burpees)

SOD

5 Rounds
2 Turkish Get Ups per side
10 Banded Dead Bugs (total) (https://www.youtube.com/watch?v=cXKoq52WM58)

Post WOD ITP:
Couch Stretch
FIgure 4 Stretch
Banded Shoulder Stretch
Elevated Pigeon Stretch

Friday, March 15, 2019

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WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 5 TVWQB, 5 high hip power snatch, 5 BB hang power snatch, 5 BB power snatch, then: 2x: 5 light power snatch & 5 burpees over BB, rest 1 min, then, 1-3 bar muscle-ups/pull-ups/jumping PU, and 5 burpees over BB

WOD

3 rounds:
10 BB power snatch (95/65) (RX 55+ 65/45) (SC 65/45) (SC 55+ 45/35)
12 bar facing burpees (All SC can step-over)
(see scoring sheets or CF Games website for all wt options)

3 min rest - then

3 rounds of:
10 Bar muscle-ups (RX 55+ C2B pull-ups) (SC COB pull-ups) (SC 55+ jumping C2B)
12 Bar facing burpees

Time cap: 12 minutes, including 3-minute rest period

Today is the day you go for your first Bar Muscle-up or UN-assisted pull-up!