Thursday, May 30, 2019

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Warm Up:
1 min Jump Rope
Walking Lunges (Board to Rig)
10 Wall Squats
10 Kip Swings
Tip Overs (Rig to Board)
30 sec Front Rack Stretch
10 Empty BB Hang P. Cleans

SOD

6x3^ Power Cleans
(Fitness: 5x10 AKBS)
5x10 Banded Side Steps (each direction, band just below knee cap)

WODs 1&3

6 min AMRAP
8 Hang Squat Cleans (95/65) (Fitness: MB Squat Cleans)
25 Double Unders/50 Singles

WODs 2&4

6 min AMRAP
10 KB Goblet Rev Stepping Lunges (70/53) (5/leg)
7 T2B (Fitness/Mod: V-ups)

*2 min rest in between each WOD.
- start WOD 3 where you left off on WOD 1
- start WOD 4 where you left off on WOD 2.
Two total scores.

Wednesday, May 29, 2019

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Warm Up:
3 Rounds
30 sec Row
30 sec Straight Leg Row
Walking Inch Worms (Board to Rig)
5 Wall Balls
5 Push Ups
Broad Jumps (Rig to Board)
...then...
5 mins to warm up deadlift and bench press

SOD

5x5 Deadlifts (75-80%)
5x8 Bench Press (65-70%)
*Go right into bench press after 5th deadlift, 90 secs rest between sets
(Fitness: 5x10 DB Deadlifts, 5x10 SA DB Bench Press, per arm)

WOD

30-20-10
Burpee Box Jumpovers (20" for all) (Fitness: Box Jumps)
Wallballs (20/14)

Tuesday, May 28, 2019

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SOD

Every 2 min for 3 sets (30 mins)

1. 20/15 cal Row/Bike
2. 45-60 sec. Nose-to-wall HS hold
3. 5-7 Candlesticks
4. 2 Turkish Get-ups (per arm)
5. 30 sec. Side Plank Hold (per side)

Post SOD

2 Rounds:
1. 1 min Pigeon Stretch (per side)
2. 1 min Couch Stretch (per side)
3. 1 min Spiderman Stretch (per side)

…then…

3 mins Parasympathetic breathing.

Monday, May 27, 2019

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Memorial Day (7 AM at MHD Location)

WOD

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Friday, May 24, 2019

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Warm Up:
200m Run
....then 2 rounds
10 Wall Squats
10 Push Ups
High Knees (Rig to Board)
10 Goblet Squats (light KB)
Tip Overs (Board to Rig)

SOD

8 min EMOM
5 Back Squats
(minimum 2 jumps in weight)

- 3 min rest -

8 min EMOM
6 MB Squat Cleans

- 3 min rest -

8 min EMOM
5 Bench Press
(minimum 2 jumps in weight)

Post SOD (ITP):
5 sets of 30 sec. Handstand Hold

Tuesday, May 21, 2019

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Warm Up:
2 Rounds
200m Run
10 Box Step Ups
10 Hanging Shrugs
10 Push Ups

SOD

15 Mins
T2B and Pistol Practice
(Fitness: Hanging Knee Raises, Single Leg Box Squats)

WOD

For Time:
10 Pistols (fitness/mod: SL Box Stepdown)
20 Box Jumps (fitness/mod: step ups)
30 K2E
40 Push Ups
50 Hurdle Hops (per side, 100 total)
40 Push Ups
30 K2E
20 Box Jumps
10 Pistols

Friday, May 17, 2019

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Warm Up:
400m Run
30 sec Rig Dead Hang
5 TVWQB
10 Kip Swings
20 sec Handstand Hold
15 Air Squats

SOD

5 Sets of
5 Deficit HSPU or 3 Wall Walk Ups w/ 10 sec hold
10 BB Ab Rollouts (25# plates on BB)
3 Candlesticks

WOD

"Murph-ish Prep"
Buy in: 800m Run
then....

8 Rounds
4 Plank Hold DB Rows (per arm) (50/35)
6 V-ups
8 Push Ups
10 Air Squats

Buy out: 800m Run