Saturday 6.9.18

Partner WOD

9am and 11am

for time
100/70 calorie row
1200m run
50 power snatches 115/80
1200m run
10 rope climbs

Benchmark WOD

10am

“The Hateful Eight”

8 rounds for time
8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 deadlifts 95/65
8 hang power cleans 95/65
8 push press 95/65
8 calorie row

Saturday 5.26.18

Partner WOD

9am and 11am

teams of 3
for time (30 minute cap)
90/60 calorie row, 75 power snatches, 75 thrusters 55/45
90/60 calorie row, 60 power snatches, 60 thrusters 75/55
90/60 calorie row, 45 power snatches, 45 thrusters 95/65
90/60 calorie row, 30 power snatches, 30 thrusters 115/75
90/60 calorie row, 15 power snatches, 15 thrusters 135/85

Benchmark WOD

10am

“Linda”
10-9-8-7-6-5-4-3-2-1
deadlift @ 1.5 x bodyweight
bench press @ 1 x bodyweight
clean @ .75 x bodyweight
Set up three bars and work your way through for time.

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

Saturday 4.28.18

Partner WOD

9am and 11am

teams of 2
for time
70 calorie row
70 box jump overs 24/20
70 power snatches 95/65
70 thrusters 95/65
70 pull-ups
70 thrusters 95/65
70 power snatches 95/65
70 box jump overs 24/20
70 calorie row

25 min time cap

Benchmark WOD

10am

“Whitten”

5 rounds for time
22 KB swings 70/53
22 box jumps 24/20
400m run
22 burpees
22 wall balls 20/14

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).

Monday 4.9.18

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

10 min EMOM
power snatch
3,3,3,2,2,2,1,1,1,1
build up to a heavy single

WOD

“Isabel”
for time
30 snatches 135/95

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