Thurs. July 7

For Time:

Run 800m

then
4 Rounds of:
10 Pull Ups
20 Front Squats (95/65)
then

Run 800m

Wed. July 6

21-15-9 of:

Push Press (95/65)
Knees to Elbows

Tues. July 5

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball, 20/14
Box jump, 24/20
Kettlebell swings, 53/35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Sat. July 2

Teams of 2:

Team Death March

One person works at a time:
Carry the barbell (95/65) 800m

At 6 stations throughout the 800m, do:

1. 50 Back Squats
2. 50 Deadlifts
3. 50 Thrusters
4. 50 Push Press
5. 50 Squat Cleans (from the ground)
6. 50 SDHP

Fri. July 1

21,-15-9 of:

Lateral Burpees over ABMAT
Wall Ball (20/14)

Thurs. June 30

Deadlift
3-3-3-3-3
*5 attempts at your 3 rep max

then

7 Min AMRAP:
10 Deadlifts (80% 3 RM)
10 Box Jumps

Wed. June 29

For Time:

Run 1000m (2 building laps)
75 Push Ups
Run 400m
50 Push Ups
Run 200m
25 Push Ups

Tues. June 28

"Death by Pull Ups"

With a continuously running clock, do one pull up the first minute, two pullups the second minute, three the third, etc... Until you can no longer complete the number of pull ups that correspond with the minute number. Wear a 20# vest if you have one.

Mon. June 27

For Time:

20 Front Squats (95/65)
20 Push Press (95/65)
20 Lunges (each leg)
15 Front Squats
15 Push Press
15 Lunges
10 Front Squats
10 Push Press
10 Lunges

Fri. June 24

3 RFT:

Run 400m
20 Air Squats
20 DB or KB Push Press (35/20 or 18kb)

Thurs. June 23

10-9-8-7-6-5-4-3-2-1:

Deadlift (225/155)
Toes to Bar

Wed. June 22

20 Min AMRAP:

1 Bear Complex (95/65)
3 Rds of "Cindy"
30 Double Unders

Tues. June 21

Burgener Warm Up

5 RFT:

10 Box Jumps (24"/20")
10 Wall Ball (20/14)
10 Hang Power Cleans (135/95)

Mon. June 20

Warm Up:
20 Burpees
3x30 sec. Saigon Stretch
Band Shoulder Stretch

"Fran"
21-15-9:
Thrusters (95/65)
Pull Ups

Sat. June 18

Teams of 2, One person works at a time:

Row 2k
5000 lbs. Ground to overhead
Row 2k

Fri. June 17

For time:
25 Pull Ups
then
10,9,8,7,6,5,4,3,2,1
KB SDHP (53/35)
Hand Release Push Ups
then
25 Pull Ups

Thurs. June 16

Warm Up:
10 Minutes Back Squat Technique

For Time:

30 Back Squats (body weight)
Run 1 Mile

Wed. June 15

20 Min AMRAP:

5 Burpees
10 Deadlifts (135/95)
15 Box Jumps (24"/20")

Tues. June 14

20-15-10-5 of:

Push Press (115/75)
ABMAT
Ball Slams (20/14)

Mon. June 13

3 Rounds for Time:
Run 400m
30 Goblet Squats (53/35)
30 KB Swings (53/35)

Sat. June 11

5 RFT:

10 Deadlifts (155/115)
15 OH Plate Lunges (45/25, each leg)
20 Tire Sledge Strikes
25 Push Ups

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