WOD

2/13/2017

WOD Part A) AMRAP in 12 Min: 9 DB Thrusters (50/35s) 100M Waiters Walk** | R+ 50ft HS Walk* 9 Strict Dips | 3 Ring MU Part B) Rest 2 min, THEN: 40 Cal Bike or Row for Time *HS Walk is done with lines every 10ft. Hands start behind the line, and your feet must come...

03/12/18

3 Rounds for Time (30 min cap): 21 Pullup | R+ C2B 21 KBS (53/35) | R+ Cal Row 15 Pushpress (95/65 | R+ 115/75) 15 Pushup | R+ HSPU 9 OHS (95/65 | R+ 115/75) 9 Bar Facing Burpees

03/09/2018

WOD "18.3" 2 rounds for time of (14 min cap): 100 Double-Unders 20 Overhead Squats (115/80) 100 Double-Unders 12 Ring Muscle-ups 100 Double-Unders 20 Dumbbell Snatches (50/35) 100 Double-Unders 12 Bar Muscle-ups Scaled:  Men: single-unders, 45-lb. OHS, chin-over-bar...

03/01/18

20 Min ROMWOD Then: EMOM for 5 Rounds: 1) 8 Walking Overhead Lunges (65/45) 2) 8 Box Jumps (step down) 3) 8/6 Cal on Bike 4) Athletes Choice Skill Work

02/28/18

Strength Bench Press: 5 sets of 3 at 70%-80% Conditioning Every 3 minutes for 6 rounds: 30 Double Unders 15 Pushups | R+ 12 HSPU 100ft Shuttle Sprint (25ft. x4) *Complete each round for time.

02/27/18

WOD Strength Back Squat: 60/2, 70/2, 80/2, 85-88/2x3 sets exactly 90 sec between sets Conditioning For Max Reps in 7 rounds, 1 min on/1 min off: 5 Strict Chin-ups | R+ 3 Ring MU 6 Overhead Squats (95/65) Max Burpees over Bar in remaining time *Any round you don't make...

02/26/2018

  Strength Hang Snatch: 5 sets of 2 at 75%-85%   Conditioning 3 Rounds for time (20 min cap): 400M Run 15 Pullups 9 Clean & Jerks (135/95) Rest 90 Sec  

02/22/18

Romwod Then: Conditioning/Skills EMOM for 5 Rounds: 1) 3 Inch worms 2) 15 DU (or 30 sec of Triple Practice) 3) Athletes Choice (GOAT work

2/21/18

WOD Conditioning 5 Rounds for Time (20 min cap): 10 DB PP (50/35) | R+ HSPU 15 Burpees Over Box (24/20) 6 Strict PU | R+ 4 Bar MU Rest 90 Sec Strength EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts @ 70%

2/20/18

4 Rounds for Time: 500M Row / 1500M Bike 20 Wallballs (20/14) 25 Abmat Situps | R+ 15 GHD Situps 1 Squat Clean & Jerk (80% of 1RM) *Alternate between row and bike.

CROSSFIT

09/18
Hang Clean (Build to a heavy single)
Metcon (Time)
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 box jumps
50 double-unders

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box



3 rounds for time of:
25 dumbbell push press
100 singles
25 box step ups
100 singles

Men: 35 lb. dumbbells, 24-in. box
Women: 25 lb. dumbbells, 20-in. box
09/18
Hang Clean (Build to a heavy single)
Metcon (Time)
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 box jumps
50 double-unders

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box



3 rounds for time of:
25 dumbbell push press
100 singles
25 box step ups
100 singles

Men: 35 lb. dumbbells, 24-in. box
Women: 25 lb. dumbbells, 20-in. box
9-17
Hang Snatch (Work up to heavy single)
If you’re not comfortable with squat snatches just yet, work hang power snatch
Metcon (Time)
5 Rounds for Time:
200M Run
9 Burpees
15 Russian KB Swings (70/53)
Rest 1 Minute between Rounds

Fit** scale to sprawls. KB weight scaled accordingly. Heavy but perfect form.
No WOD available
09/15/2018
Metcon (Time)
In teams of 2, Split Reps evenly, 4 Rounds for Time:
40/32 Cal Assault Bike*
16 Front Rack Lunges (95/65)**
16 Strict Pullups | R+ 12 Bar MU
16 REVERSE Front Rack Lunges

*M/F teams do 36 Cal
**R+ Lunges w/ 50/35 DBs
#CFB Barbell Club
Clean and Jerk: Every 90 sec:
60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 91/1, 85/2, 90/1, 94/1

strict weighted chinup - 5 sets of 3RM

10 min EMOM on bar: 4 Hollow/arch kips + 3 kipping pullups + 3 Kipping C2B + 3 TTB
*NOT butterfly

Midline - After
3 sets, use same weight for each set, build in weight each set as able:
20 alt. Mason twists w/ light KB
15 weighted crunches w/ KB
3 turkish getups e/arm w/ KB
Clean and Jerk (Percentages)
0914
Bench Press (5 sets of 3 working to 3RM)
*each rep, pause 3 sec. at top of lockout

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