Wednesday 8.8.2018
1. "Hot Sauce"
AMRAP 3
21/15 Cal Row
21 Lateral Erg Burpees
Max OH Squats (75/55)
Rest 3
AMRAP 3
18/13 Cal Row
18 Lateral Erg Burpees
Max OH Squats (95/65)
Rest 3
AMRAP 3
15/11 Cal Row
15 Lateral Erg Burpees
Max OH Squats (115/80)
Rest 3
AMRAP 3
12/9 Cal Row
12 Lateral Erg Burpees
Max OH Squats (135/95)
2. Strict HSPU
For Time:
30 Strict HSPU
3. Strict Pull Ups
Max Set
Tuesday 8.7.2018
1. "Jump City"
For Time:
1 Round
800m Run
80 DU
21 Hang Power Cleans (135/95)
2 Rounds
400m Run
40 DU
15 HPC (135/95)
3 Rounds
200m Run
20 DU
9 HPC
2. 3 Position Power Clean
Build to a moderate weight for the day
3. Power Clean
Build to a 10 RM
Monday 8.6.2018
Happy Monday!
1. Power Snatch
Heavy Single
2. "Randy"
For Time:
75 Power Snatches (75/55)
3. Midline
Not For Time
3x8 Glute Ham Raises
50 Weighted Sit Ups
Friday 8.3.2018
Get out your fancy pants...it's Friday!!
1. Clean Complex
Build to a heavy complex of:
1 P.Clean+1 Front Squat+1 Push Jerk
2. "Wise Men"
AMRAP 3
Macho Man (135/95)
Rest 3
AMRAP 3
Macho Man (155/105)
Rest 3
AMRAP 3
Macho Man (185/135)
Macho Man=
3 P.Clean+3F.Squat+3P.Jerk
3. Box Front Squat
EMOM 10
1 Box Front Squat
Building to a heavy 1
Thursday 8.2.2018
1. "Family Feud"
Class divides into 2 teams
AMRAP 25
Waterfall format
15/10 Cal AB
50m Sled Push
100m Object Carry
200m Run*
*Passing allowed on run
2. ROMWOD
Wednesday 8.1.2018
1. "Fire Alarm"
For Time:
3 Rounds Bergeron Beep Test*
50/35 Cal Row
3 Rounds Bergeron Beep Test*
50/35 Cal Row
3 Rounds Bergeron Beep Test*
*Bergeron Beep Test=
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
2. Snatch Technique
3 Sets of 4: OH Squat
3 Sets of 3: Snatch Drop
3 Sets of 2: Snatch Balance
3. Hang Squat Snatch
Build to a heavy single
Tuesday 7.31.2018
1. "Pumped Up Game Changer"
21 -15-9
Deadlift (275/185)
Box Jump (30/24)
2. Strict HSPU
7 Rounds NFT:
35 Unbroke DU
30% max strict HSPU
3. Aerobic Capacity
200/150 Cal AB
M: 20 easy/20 hard
F: 15 easy/15 hard
Monday 7.30.2018
1st Place!!
1. "Foul Ball"
3 Rounds
800m Run
30 Wall Balls (20/14)
30 Alternating DB Snatches (50/35)
2. Back Squat
Build to 10 RM
3. Body Armor
3 Sets NFT:
100m KB Carry (1 FR, 1 OH)
200m Sled Drag
30 Weighted Sit Ups
Friday 7.27.2018
We're gonna miss this one...
1. "Cement Mixer"
Every 3:00 for 7 sets:
400m Run
12 T2B
*Score = slowest round
2. Tempo Front Squat
On the 2:00 x 6 sets
Sets 1&2 63%
Sets 3&4 66%
Sets 5&6 69%
Tempo: 5 second negative, 2 second pause
Thursday 7.26.2018
What I think of when I want to complain about the heat...
1. "Deadpool"
On the 3:00 for 7 rounds:
21 Abmat Sit Ups
14 MEd Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts*
*Decrease by 1 each round, can be climbing or across, goal is unbroken on all sets
2. ROMWOD
Wednesday 7.25.2018
1. "Fortitude"
EMOM 30
Even: 15/12 Cal Row
Odd: 15 Burpees
2. Midline
Not For Time
21-15-9
GHD Sit Ups
GHD Back Extensions
Barbell Side Bends
Tuesday 7.24.2018
1. "Liquid Cocaine"
5 Rounds For Time:
5 Power Clean and Jerks (155/105)
10 C2B Pull Ups
2. Strict HSPU
Build to a max height deficit set of 3
3. Power Clean and Jerk
EMOM 8
1HPClean+1PClean+1Split Jerk
Set 1&2 @ 65%
Set 3&4 @ 68%
Set 5&6 @ 71%
Set 7&8 @ 74%
Monday 7.23.2018
Earned fitness... Earned rest
1. Back Squat
EMOM 9
Min 1: 5@ 75%
Min 2: 3@ 80%
Min 3: 1@ 85%
2. Front Rack Reverse Lunge Step
3x12
Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
*Based on 1RM Front Squat
3. "Sore Subject"
Alternating Tabata (8 sets)
Back Squat (45/35)
Double Unders
Friday 7.20.2018
Reminder: No Kids class or Open Gym on Saturday, come support the athletes competing in the Summer Slammer
1. "Doce"
AMRAP 4
27/21 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs
REST 4
AMRAP 4
27/21 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs
REST 4
AMRAP 4
27/21 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs
2. Squat Clean
EMOM 12
Min 1: 3@70%
Min 2: 2@75%
Min 3: 1@80-86%
Min 4: Rest
3. Midline
Not For Time
1:00 L-Sit
2:00 Stone Hold
:30 L-Sit
1:00 Stone Hold
:15 L-Sit
:30 Stone Hold
Thursday 7.19.2018
1. "Impressed"
AMRAP 15
1 Rope Climb
12 Push Presses (50/35)
1 Rope Climb
100m Odd Object Carry
2. ROMWOD
Wednesday 7.18.2018
Father son team moving odd objects!
1. "Lost Count"
For Time:
200 Double Unders
1500m Row
100 Wall Balls
30/25 Cal AB
2. EMOM 9
1 Snatch Pull
1 Low Hang P.Snatch
3. Gymnastic Skill
10:00 Handstand Walk Practice
Tuesday 7.17.2018
Pete learns shapes...
1. "Helen"
For Time:
3 Rounds of
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
2. Body Armor A
5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
*Build to a heavy set for each, rest 2:00 between sets
3. Body Armor B
3 Giant Sets:
10 DB Push Press
15 Weighted Abmat Sit Ups
Max Close Grip Push Ups
20 GHD Sit Ups
*Rest 2:00 between sets
"Giant Sets" are to be performed with little to no rest between movements
Monday 7.16.2018
There's a CF Kids coach in there somewhere...
1. "Everest"
21-15-9
Back Squat (225/155)
Strict HSPU
2. Gymnastic Conditioning
For Time:
30 Bar Muscle Ups
On the minute starting at 0:00 complete 30 Double Unders
10:00 CAP
3. Bike Conditioning
3:00 Light Effort
2:00 Fast Effort
Friday 7.13.2018
Dan: "Ryan, just stand at the back and when I say go - just squat"
1. "Parks and Wreck"
Teams of 2
AMRAP 20
35/25 Cal AB
50 KB Swings (53/35)
35/25 Cal AB
200m Odd Object Carry
2. Stamina Squat
EMOM 12
Min 1: 6 @ 65%
Min 2: 4 @ 70%
Min 3: 2 @ 75%
Min 4: REST