Monday 5.14.18

WOD

AMRAP 3
21 lateral OTB burpees
21 overhead squats 75/55
max calorie row

rest 3 min

AMRAP 3
18 lateral OTB burpees
18 overhead squats 95/65
max calorie row

rest 3 min

AMRAP 3
15 lateral OTB burpees
15 overhead squats 115/80
max calorie row

rest 3 min

AMRAP 3
12 lateral OTB burpees
12 overhead squats 135/95
max calorie row

Tuesday 5.1.18

Hey athletes! We have some our very own CFW folks competing at The Granite Games Throwdown this Saturday. If you can make it, please go and support our teams!

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

WOD

AMRAP 5
600m run
then AMRAP
12 deadlifts 185/135
12 lateral OTB burpees

rest 5 mins

AMRAP 5
400m run
then AMRAP
9 deadlifts 225/155
9 lateral OTB burpees

rest 5 mins

AMRAP 5
200m run
then AMRAP
6 deadlifts 275/185
6 lateral OTB burpees

Wednesday 3.7.18

Related image

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

EMOM 8
3 position squat snatch
(hips, knees, floor)
build up to heavy complex

WOD

AMRAP 5
15 50′ shuttle sprints
AMRAP in time remaining
3 squat snatches 115/80
6 lateral OTB burpees

rest 5 mins

AMRAP 5
15 50′ shuttle sprints
AMRAP in time remaining
3 squat snatches 115/80
6 lateral OTB burpees

Friday 2.16.18

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

10 min EMOM
1,1,1,1,1,1,1,1,1,1
clean and split jerk
build up to a heavy complex

WOD

AMRAP 10
50 lateral over the bar burpees
100 double-unders
30 clusters 115/80

Wednesday 1.31.18

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
3 position power clean (pockets, knees, floor)
build up to a heavy complex

WOD

3 rounds
15 hang power cleans 115/80
15 lateral over-the-bar burpees

Friday 1.19.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

21-15-9
row for calories
thrusters 95/65

15-12-9
pull-ups
hang squat cleans 95/65

12-9-6
lateral burpees over bar
overhead squats 95/65

Wednesday 1.3.18

Image result for squat clean meme

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

clean
3 position squat clean (high hang, knee, floor)
8 min EMOM
build up to a heavy complex

WOD

3 rounds
15 chest to bar pull-ups
12 lateral OTB burpees
9 squat cleans 135/95

Saturday 12.30.17

Don’t forget! Body Comp testing at the gym today from 9am until 11am.

Partner WOD

9am and 11am

teams of 2
for time
70 cal row
70 DB snatches @ 25% BW
70 lateral OTB burpees
70 thrusters 95/65
70 lateral OTB burpees
70 DB snatches @ 25% BW
70 cal row

Benchmark WOD

10am

“True Grit”

for time
2000m row
After the first minute begin ‘Death by Thrusters’ (95/65 lbs).
With a running clock start the row. At the 1 minute mark get off the rower, do one thruster, and resume rowing until the 2 minute mark. Do two thrusters, row until the 3 minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.