Saturday 6.16.18

Partner WOD

9am and 11am

teams of 2 for time (30 min cap)
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row

Benchmark WOD

10am

“Nancy”
5 rounds for time
400m run
15 overhead squats 95/65

Saturday 5.19.18

Partner WOD

9am and 11am

800m run
100 overhead squats 45/35
800m run
100 thrusters 45/35
800m run
100 front squats 45/35

Benchmark Hero WOD

10am

“Andy”

for time
25 thrusters 115/85
50 box jumps 24/20
75 deadlifts 115/85
1.5 mile run
75 deadlifts 115/85
50 box jumps 24/20
25 thrusters 115/85
(FB: wear a weight vest 20/15)

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

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

Friday 5.4.18

Final reminder! We have some our very own CFW folks competing at The Granite Games Throwdown tomorrow. If you can make it, please go and support our teams!

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

overhead squats
EMOM 10
build up to a heavy double

WOD

for time
150 double-unders
27 chest to bar pull-ups
21 power snatches 115/80
15 overhead squats 115/80
9 squat snatches 115/80

Friday 4.6.18

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

overhead squats
7 x 3
build up to a heavy 3

WOD

AMRAP 15
100m sprint
15 power snatches 95/65
30 wall balls 20/14

Wednesday 3.14.18

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

PRACTICE/STRENGTH

EMOM 8
1 power snatch + 1 overhead squat
build up to heavy complex

WOD

EMOM 16 (4 rounds)
minute 1: 7 wall balls 20/14 + 7 chest to bar pull-ups
minute 2: 15 box jumps 24/20
minute 3: 7 power snatches 95/65 + 7 overhead squats 95/65
minute 4: 15 burpees

Tuesday 2.27.18

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
2 power snatch
build up to a heavy double

WOD

for time
20 burpee box jump overs 24/20 FB 30/24
30 power snatches 75/55 FB 95/65
40 overhead squats 75/55 FB 95/65
600m run FB 800m run

Wednesday 2.21.18

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

Partner WOD

AMRAP 3
21/15 cal row
21 lateral over-the-rower burpees
max overhead squats 75/55

AMRAP 3
18/13 cal row
18 lateral over-the-rower burpees
max overhead squats 95/65

AMRAP 3
15/11 cal row
15 lateral over-the-rower burpees
max overhead squats 115/80

AMRAP 3
12/9 cal row
12 lateral over-the-rower burpees
max overhead squats 135/95

Teams of 2. Partners alternate full AMRAPs and each partner does all four. Partner 1 does the first AMRAP while partner 2 rests. Then partner 2 does the first AMRAP while partner 1 rests. Then partner 1 moves on to the second AMRAP while partner 2 rests. Then partner 2 does the second AMRAP etc etc. Final team score is total number of overhead squats performed.