Fri. June 10

20 Min AMRAP:

10 Pull Ups
10 KB Swings (53/35)
10 Atomic Sit Ups (20/10)

Thurs. June 9

Warm Up:
Coach's Stretch Choice
30 Pass Throughs
30 Squats
30 Push Ups

21-15-9:
Deadlift (135/95)
Burpee Tuck-Jumps

Wed. June 8

For Time:

Run 1 Mile
25 Thusters (95/65)
25 Back Squats (95/65)
25 SDHP (95/65)
Row 25 Calories

Tues. June 7

7 RFT:

7 Pull Ups
7 Barbell Roll-Outs*
7 Burpees

*Barbell Roll-Outs:
Start on knees with hands on a plate loaded barbell, with straight arms, roll barbell forward until your torso (chest and stomach) touches the floor. Then return to starting position while keeping arms straight.

Mon. June 6

For Time:
Run 800m
70 Squats
60 ABMAT
50 KB Swings (53/35)
40 Hand Release Push Ups
30 Box Jumps
20 Lunges (each Leg)

Fri. June 3

Warm Up:
row 500m
25 4-count mountain climbers
25 ABMAT
25 Pass Throughs

"Diane"
21,15,9:
Deadlift (225/155)
Handstand Push Ups

Thurs. June 2

Warm Up:
3x20 seconds Saigon Stretch
20m Walking Lunge
20 Push Ups

15 Min AMRAP:
5 Burpees
10 1-Arm DB Push Press (each arm)(40/20)
1 Building Lap (530m)

Wed. June 1

Warm Up:
20 OHS pvc
20 Burpees
20 Good Mornings pvc

For Time:
Row 750m
50 KB Swings (53/35)
25 Box Jumps (24/20)

Tues. May 31

"MURPH"
For Time:
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

Wear a 20lb. vest if you have one.

- You may partition all the pull ups, push ups, and squats as needed until complete. *Mini-Murph is available for any members new to CF, or anyone who is not able to complete the full wod in under an hour.

Sat. May 28

"DANNY"
In memory and eternal thanks to Danny Dietz....

5 Rounds for Time:
28 Box Jumps (24/20)
28 Ball Slams (20/14)
28 Burpees
28 Atomic Sit Ups (20/14)
28 4-count Flutter Kicks

Please remember that we are asking that you bring a donation of at least $10 for a contribution to the Danny Dietz Memorial Fund (to provide scholarships for active duity and fallen SEAL's children).

Thank You Danny!

Fri. May 27

20 Min AMRAP:

5 Burpees
10 KB Swings (53/35)
200m Sprint

Thurs. May 26

Warm Up:
Row 500m
30 Overhead Squats (pvc)
30 Push Ups

4 Rounds for time:
10 Box Jumps
15 Wall Ball
20 Hand-release Push Ups

Wed. May 25

Warm Up:
Burgener Warm Up

For Time:
10 Power Cleans (135/95)
4 Toes to Bar
8 Power Cleans
6 Toes to Bar
6 Power Cleans
8 Toes to Bar
4 Power Cleans
10 Toes to Bar

Tues. May 24

Warm Up:
Saigon Stretch
Shoulder Band Mobility

Front Squat
3-3-1-1-1

then

10 Min AMRAP:
10 Overhead Plate Lunge (45/25) total
10 SDHP KB (53/35)

Mon. May 23

Warm Up:
3 Rounds
5 Burpees
10 Air Squats

Hip Mobility

For Time:
Run 800m
70 Air Squats
60 ABMAT
50 Push Ups
40 KB Swings (53/35)
30 Pull Ups
20 Burpees

Fri. May 20

Warm Up:
Row 500m
Hip Mobility

20-15-10
Wall Ball (20/14)
Ring Dips

Thurs. May 19

Warm Up:
3 Rounds:
20 Air Squats
20 4 Count Flutter Kicks

Back Squat
5-3-1

then

4 Rounds for Time:
15 Ring Rows (feet on box)
30 Jumping Air Squats

Wed. May 18

Warm Up:
Run 800m

21,15,9:
Burpee/Deadlifts (135/95)
Box Jumps (24/20)

Tues. May 17

For 17 minutes:
20 Weighted Step Ups (45/25)
12 Pull Ups
Max Rep Thrusters (95/65)

Round ends when the thruster bar hits the ground;

Total score = Total Thrusters

Mon. May 16

Warm Up:
Hip Mobility
Shoulder Mobility

Complete 4 Rounds of the following movements;
1 Min at each station, continuous clock, 1 min rest between rounds:

Pull Ups
KB Cleans (53/35)
Air Squats
Tire Sledge Strikes

Total reps for all 4 rounds for score.

35 Min AMRAP:

Run 400m
20 Push Ups
Run 400m
20 Squats

SATURDAY CLASS

Class will be at 10am @ Aspen Grove Park, located on Aspen Grove Drive between Cool Springs Blvd. and Seaboard Ln.

21,15,9:
Deadlift (135/95)
Pull Ups
ABMAT

Thurs. May 12

Push Press
3-3-1-1-1

then

7 Min AMRAP:
10 Wall Ball (20/10)
10 Ball Slams

Wed. May 11

For Time:

Run 800m
50 KB Swings (53/35)
Run 400m
50 Air Squats
Run 800m

Tues. May 10

Warm Up:
Run 800m

5 rounds for time of:
15 Thrusters (95/65)
15 Bar-facing burpees

Mon. May 9

Warm Up:
Shoulder Mobility,
30 Shoulder Dislocators
Band Stretch

Saigon Stretch 30 sec x 3

3 RFT:
10 Overhead Squats (95/65)
15 Hand Release Push Ups
20 ABMAT

Sat. May 7

Teams of 4:

As a team:
Run 1 Mile

then

1 person works at a time, complete:
100 Push Ups
100 KB Swings (53/35)
100m Sprint with Plate (45/25)

then

Run 1 Mile as a team.

Good Luck Megan with Grad School!!!

Fri. May 6

Warm Up:
Row 500m
Hip Mobility

For Time:

150 Burpees

Thurs. May 5

Warm Up:
Shoulder Mobility

50 Press/Push Press PVC

"Nate"

20 Min AMRAP:
2 Muscle Ups (scale 4 MU Progressions)
4 Handstand Push Ups
8 KB Swings (70/53)

Wed. May 4

Warm Up:
Run 800m

Shoulder Mobility

5 RFT:
10 Push Press (95/65)
15 Box Jumps
20 ABMAT

Tues. May 3

Congrats to All The TEAM Boys!

Warm Up:
30 Good Mornings
Hamstring Mobility

Deadlift
1-1-1

then

21,15,9:
KB Swings (53/35)
KB Cleans from High Hang (each arm)

Mon. May 2

Warm Up:
20 Air Squats
20 Ring Rows

Saigon Stretch
Band Shoulder Stretch

"Jackie"
Row 1000m
50 Thrusters (45)
30 Pull Ups

5 RFT:

25 Wall Ball (20/10)
Sprint 200m
25 KB Swings (53/35)
Sprint 100m w/med ball

Fri. April 29

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps for all 32 intervals.

Thurs. April 28

Warm Up:
Run 800m
Burgener Warm Up (clean and jerk)

1-2-3-4-5-6-7-8-9-10 Clean & Jerk (95/65)
10-9-8-7-6-5-4-3-2-1 Burpees

This is an ascending/descending ladder,
Do 1 C&J, 10 burpees, 2 C&J, 9 burpees, etc... Until you end with 10 C&J and 1 Burpee.

Wed. April 27

Warm Up:
Run 800m or Row 1000m
Hip Mobility

"Karen"
150 Wall Balls for time (20/14)

Tues. April 26

Sectional WOD 11.6

7 Min AMRAP:
3-6-9-12-15-etc...
Thrusters (100/65)
C2B Pull Ups*

Total reps for the 7 minutes is your score. 3 thrusters, 3 pu, 6 thrusters, 6 pu would be a score of 18.

Chest must touch the bar below the collar bone.
** Sub 2 for 1 regular pull ups if you are not competing.

Mon. April 25

Warm Up:
3 Rounds of
20 sit ups
20 Squats

5 RFT:
10 Hand Release Push Ups
15 SDHP (95/65)

Fri. April 22

Warm Up:
Row 500m

21,15,9:
Deadlift (135/95)
Burpee-Tuck-Jumps

Thurs. April 21

Push Press
2-2-2-2-2

then

30,20,10:
Box Jumps (24/20)
Plate Overhead Lunge (45/25)

Wed. April 20

Sectionals WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target / 14lbs 9' target)

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Tues. April 19

Warm Up:
Muscle Up Progression

20 Min AMRAP:
2 Muscle Ups*
10 Goblet Squats (53/35)
15 ABMAT

*Scaling for the muscle up is either 4 Muscle Up Progressions, or 4 Dead-Hang Pull Ups and 4 Hand-release Push Ups.

Mon. April 18

Warm Up:
Hip Mobility
10 30 second L-Hangs

For Time:
1 Building Lap (530m)
25 KB Swings (53/35)
1 Building Lap
25 Burpees
1 Building Lap
25 Air Squats

Fri. April 15

Warm Up:
Row 500m

Shoulder Mobility

WOD:

50 Sit Up Buy-In
then
5RFT:
5 KB Cleans (53/35, from high Hang) RT Arm
10 One Arm Russian Swings RT Arm
5 KB Cleans LFT Arm
10 One Arm Russian Swings LFT Arm

Thurs. April 14

Warm Up:
IronGeek

21,15,9:
Front Squat (115/85)
Push Press (115/85)

Sectional WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups

Alt WOD for non-competitors:
10 Min AMRAP:
60 KB Swings
30 Air Squats
10 Pull Ups

Bar-facing burpees Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.

Muscle-up In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

Video Explanation

Tues. April 12

Warm Up:
Row 500m
Hip Mobility

For Time:
Run 800m
50 Push Ups
50 ABMAT
50 Double Unders
50 Box Jumps

Mon. April 11

Warm Up:

Shoulder Mobility
25 Air Squats
Saigon Stretch
25 Air Squats

21,15,9:

Overhead Squats (95/65)
Burpees

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fri. April 8

Warm Up:
Row 500m

10 RFT:
15 Deadlift (135/95)
15 K2E"s

Thurs. April 7

Warm Up:
Jog 800m

4 RFT:
15 KB Swings (53/35)
Sprint 100m (back door to end of building)
5 Burpees
Sprint 100m

CrossFit Sectionals WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb /110lb)
Jerk (165lb / 110lb)

Warm Up:
Hip Mobility
Shoulder Mobility

21,15,9:
Power Cleans (95/65), from the ground
Ring Rows (plank up with feet on box)

Mon. April 4

Warm Up:
Burgener Warm Up

For Time:
Row 800m
70 Air Squats
60 Push Ups
50 Pull Ups
40 Push Press (95/65)
30 Lunges (total)
20 Burpees

Sat. April 2

For Time:

Run 800m
21,15,9:
KB Swings (53/35)
SDHP
Push Ups
Sprint 100m w/KB
then
Run 800m