Friday October 20, 2017

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(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 15 sec handstand hold, 5 candlesticks

SOD

EMO 2 min 1-5 Muscle-ups / or Muscle-up progressions

WOD

Complete as many rounds as possible in 12 minutes of:
16 Cal. Row
10 HSPU
4 Candlestick Pistol Stand-ups (2/leg)

Monday October 16, 2017

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(Practice / Glycolytic 2-5 min bursts)

Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 reverse hanging shrugs, BB forearm-tricep-lat-back mash, 5 BB clean and jerks...

WOD 1

4 minutes AMRAP
Hard Run 400 Meters then remaining of time to get max Pull-ups.

Rest 4 min

WOD 2

4 minutes AMRAP

Hard Run 400 Meters then remaining of time get max Clean and Jerks (135/95)

Rest 4 min

WOD 3

4 minutes AMRAP
Hard Run 400 meters then remaining of time to get max Pull-ups

Rest 4 min

WOD 4

4 minutes AMRAP
Hard Run 400 Meters then remaining of time get max Clean and Jerks (135/95)

Rest 4 min

Post WOD

Ball mash & Band work: back, shoulders, glutes and hips

Thursday October 12, 2017

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 10 BB bench press, 5 ring push-ups

SOD 

4x6^ Bench Press AND 4 x 8-12 Ring Push-ups (RX+ elevate feet) (18 min)

WOD 

Every 3 min x 6 rounds (18 min)
1 High Hip Power or Squat Snatch > 1 Hang Power or Squat Snatch > 1 Power or Squat Snatch

Tuesday October 10, 2017

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(Practice / Glycolytic (2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB OHP, 5 BB front squats, 5 BB thrusters

SOD

EMO the 2 min for 8 min (4 rounds)
3^ Thrusters (from the floor)

WOD 1

4 min AMRAP
5 Sumo Dead High Pulls (95/65)
10 Lunges
5 Box Jumps (24/20")

Rest 3 min

WOD 2

4 min AMRAP
5 Sumo Deadlift High pulls
10 Lunges
5 Box Jumps (24/20")

Rest 3 min

WOD 3: 4 min AMRAP
5 Sumo Deadlift High Pulls
10 Lunges
5 Box Jumps (24/20")

Monday October 9, 2017

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(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 hanging rev shrugs, 15 sec standing skin the cat stretch...

WOD

For Time (45 min cap)
10 Hand Release Push-ups
10 Strict Pull-ups
8 Hand Release Push-ups
8 Strict Pull-ups
6 Hand Release Push-ups
6 Strict Pull-ups
4 Hand Release Push-ups
4 Strict Pull-ups
2 Hand Release Push-ups
2 Strict Pull-ups
50 Ab-mat Sit-ups
800 Meter Run (include inside loop)
50 Ab-mat Sit-ups
2 Hand Release Push-ups
2 Strict Pull-ups
4 Hand Release Push-ups
4 Strict Pull-ups
6 Hand Release Push-ups
6 Strict Pull-ups
8 Hand Release Push-ups
8 Strict Pull-ups
10 Hand Release Push-ups
10 Strict Pull-ups

(Mod strict pull-ups with w/ kipping or bands)
(Mod push-ups with pads and plates under chest – keep knees off the ground)

Friday October 6, 2017

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(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, BB mash: forearm, tricep, and lat, 10 BB deadlifts, 5 BB thrusters

Hero WOD: Andy

For Time:
25 Thrusters (115/75)
50 Box Jumps, (24/20)
75 Deadlifts (115/75)
1.5-Mile Run
75 Deadlifts (115/75)
50 Box Jumps (24/20)
25 Thrusters (115/75)
RX = wearing a (20/10lbs)

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Thursday October 5, 2017

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(Competition / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, BB mash: forearm, tricep, and lat, 5 hang squat clean, 5 clean and jerk

SOD

In 18 minutes, build to a heavy Squat Clean double.

WOD

5 Rounds:
200m Run
30 Double Unders (Mod with 30 high jumping singles or 60 quick singles)
9 Hang Squat Cleans (115/75)

REMINDER: Plan your commute accordingly! Haunted Happenings Parade starts at the Shetland Park main gate at 6:30 PM. Roads will be closed! Check out our FB page for the map of streets blocked off! Thank You!

Wednesday October 4, 2017

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(Mental Toughness / Glycolytic)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 WB, Ball mash as needed

WOD

5 Rounds of a 4 min AMRAP of:
500 Meter Row Buy in
Max WB (20/14) (10/9) in remaining time.

*3 minute rest between each set.

ANNOUNCEMENT: The Haunted Happenings Parade is THURSDAY OCTOBER 5th at 6:30 PM. The parade begins at the entrance of Shetland Park (our gym entrance) and continues down Congress St. Please plan accordingly when commuting to 5:30 and 6:30 PM class. Thank you!

 

Tuesday October 3, 2017

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(Competition / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 forward lunges / leg, 10 hanging reverse shrugs, 10 sec handstand hold

SOD (10 min)

3 x 10 GHD Sit-ups
3 x 10 Tubing Back Flies (light tubing)

WOD

For Time
50 Alternating Split Lunge Jumps (25/leg)
400m Run
30 Knees to Chest
20 Handstand Push-ups
10 DB Renegade Rows (1 DB per athlete) (40/25)
20 Handstand Push-ups
30 Knees to Chest
400m Run
50 Alternating Split Lunge Jumps (25/leg)

Monday October 2, 2017

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(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB OHP, 5 BB front squats...

SOD: (18 min)

3 x 6^ Front Squats (65-80+%)
3 x 8 Dumbbell Half Kneeling DB Shoulder Press (4/leg)

WOD

12 min AMRAP
10 Dumbbell Push Press (weight is athlete’s choice)
10 Broad Jumps (back and forth)
10 Russian Kettlebell Swings (70/53)

Friday September 29, 2017

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(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 2 slam ball over the shoulders per side, ball mash as needed

SOD (15 min)

3 Strict Press into 5 Pausing Front Squats x 4^

WOD

For Time:
100 Double Unders
75 Air Squats
50 DB Snatch (total) (50/35)
25 Up and over shoulder slam balls
50 Hang Cleans (75/55)
75 Ab-mat Sit-ups
100 Double Unders

Thursday September 28, 2017

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(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 pvc pass through, 5 BB or pvc snatch balance, 5 Hang power snatch, 3 squat snatch.

SOD

Empty/Light BB or PVC pipe Technique Work: Snatch
Pair up to video each other on todays lifts. (15 min)

WOD 1

In 15 min, build to a heavy Squat Snatch, Split Squat Snatch, or Power Snatch. Try to get at least 5 of your lifts on video to watch later.

WOD 2

Tabata Mini band lateral walks (4 min total)
Odd round: Left leg leads
Even round: Right leg leads

Wednesday September 27, 2017

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(Practice / Glycolytic)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 pvc good morning, 5 BB Deadlifts, 5 push-ups

WOD 1

AMRAP 5:
600m Run Buy-In
12 Sumo Deadlifts (155/105)
12 Barbell Facing Burpees

Rest 5:00

WOD 2

AMRAP 5:
400m Run Buy-In
9 Sumo Deadlifts (185/135)
9 Barbell Facing Burpees

Rest 5:00

WOD 3

AMRAP 5:

200m Run Buy-In
6 Sumo Deadlifts (225/185)
6 Barbell Facing Burpees

Rest 5 min

WOD 4 

AMRAP 3:
3 Sumo Deadlifts (275/185)
3 Bar Facing Burpees
1 Run loop around poles

Tuesday September 26, 2017

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(Competition / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 hanging rev shrugs, 10 push-ups

SOD

3 x 5 Muscle ups, Muscle up practice, or 3 x 6-10 Ring or Box Dips AND 3 x 15 GHD Hip Extensions (18 min)

WOD

14 min AMRAP
500m Row
5 Muscle-ups, 8 Chest to Bar Pull-ups, or 12 Pull-ups
20 Butterfly Sit-ups
20 Palm release Push-ups