Tuesday 180123

Strength
Bench press – 3×5 rep
75%x5 rep
80%x5 rep
85%x5 plus
*12 min.

Back squat – 3×5 rep
75%x5 rep
80%x5 rep
85%x5 plus
*12 min

WOD
Complete as many rounds as possible in 12 minutes of:
200 meter run
20 dumbbell front rack lunges, 50/35 lb. dumbbells

Note:  Record rounds/reps to log.

Boot Camp
Complete 5 rounds
20 sit-ups
20 jumping lunges
100 meter farmers carry, AHAP

Posted in WOD

Monday 180122

WOD
Complete for time:
20-15-10-5 reps of:
Power snatch, 95/65 lb.
Burpee box jump overs, 24/20 inch

Note:  Record time to log.

Boot Camp
Partners complete as many calories as possible in 20 minutes
100 meter run 
10 dumbbell thrusters
5 burpees over dumbbell

*Partner 1 rows for calories while Partner 2 completes round.  You Go I Go!

Posted in WOD

Saturday 180120

WOD
Partners complete as many rounds as possible in 9 minutes of:
5 handstand push-ups
7 power snatch, 95/65 lb.
9 box jumps, 24/20 inch box
*You Go I Go

Rest 10 minutes then

Partners complete as many rounds as possible in 8 minutes of:
6 alternating rope climbs
6 alternating clean and jerks, 135/95 lb.
4 alternating rope climbs
4 alternating clean and jerks, 155/105 lb.
2 alternating rope climbs
2 alternating clean and jerks, 185/125 lb.
*With remaining time complete max reps rope climb.  Score is total rope climbs

Boot Camp
As many rounds as possible in 18 minutes of
10 Wall-ball shots
1 Rope row
200 meter run / row
20 alternating Dumbbell snatch
10 box jumpsbox jumps

Posted in WOD

Friday 180119

Partner WOD
20 minute time cap complete 
10-9-8-7-6-5-4-3-2-1 reps of:
Bench press, 185/125 lb.
Strict pull-ups

Then

Max calorie row in remaining time

Note:  Both partners complete 10 BP and then 10 strict pull-ups, then move onto 9…ect.  After completion partners row for max calories.  Score is total calories.

Boot Camp
As many rounds as possible in 20 minutes of
20 dumbbell bench press
20 ring-rows
200 meter row

Posted in WOD

Thursday 180118

WOD
Complete 4 rounds for time of:
250 meter run
25 front squats, 95/65 lb.
25 push-press, 95/65 lb.

Note:  Record time to log.

Boot Camp
Partners complete as many rounds as possible in 20 minutes of
100 meter run
10 Goblet squats
10 Kettlebell swings
10 jumping lunges
*You Go I Go

Posted in WOD

Tuesday 180116

WOD
Complete 3 rounds for time of:
15 deadlift, 225/155 lb.
15 bar facing burpees
15 handstand push-ups

Note:  Record time to log.

Boot Camp
10-9-8-7-6-5-4-3-2-1 reps of
Kettlebell sumo deadlift high-pull
Burpees
Dumbbell push press
*50 jump rope after every even round

Four weeks post knee surgery – No excuses for Tom!!!

ss

Posted in WOD

Monday 180115

WOD
50 wall-ball shots, 20/14 lb. ball
50 toes-to-bar
40 wall-ball shots, 20/14 lb. ball
40 toes-to-bar
30 wall-ball shots, 20/14 lb. ball
30 toes-to-bar

Note: Record time to log

Boot Camp
As many rounds as possible in 18 minutes of
10 wall-ball shots
10 candlestick levers
100 meter run

Congratulations  to Brody who was recognized for 1 Year Achievement at CFYV!

Posted in WOD

Saturday 180113

Strength
Back squat
2 rounds
7 reps @65%
5 reps @75%
3 reps @85%
2 reps @90%
*15 minutes

WOD
12 minute clock
As many rounds as possible in 10 minutes of:
5 muscle-ups
10 hang power cleans, 135/95 lb.
50 double-unders
*Immediately into
As many rounds as possible in 2 minutes of:
Max reps bar facing burpees

Note:  Record total reps for each AMRAP to log.

Bootcamp
20 minute amrap of:
30 meter sled push

10 tuck ups
10 weighted box step-ups
10 pull ups

Posted in WOD

Friday 180112

WOD
Complete 2 rounds for time of:
50 kettlebell swings, 1.5/1 pood
40 yard sled push, 4×45’s, 4×25’s
30 push-ups
*Rest 3 minutes

Note:  Record total time to log.

Bootcamp
20 minute amrap of:
100 meter run or row

10 tuck ups
10 weighted box step-ups
10 pull ups

Posted in WOD

Wednesday 180110

WOD
Complete as many rounds as possible in 8 minutes of:
3-6-9-12 reps…ect
Squat snatch, 95/65 lb.
Chest-to-bar pull-ups

Note:  Record reps to log.

Accessory Work
5 rounds not for time
10 single arm dumbbell press, R/L
15 ring-rows

Image may contain: 2 people, shoes

Posted in WOD

Tuesday 180109

Partner WOD
Partners complete 6 rounds for time of:
30 calorie row
30 burpee box jump overs, 24/20 lb.
*You Go I Go!

Note:  30 minute time cap.  Record time to log.

Accessory Work
Handstand push-up practice

Boot Camp
6 rounds of
2 minute AMRAP
15 Kettlebell swings
15 Sumo deadlift high-pulls
Max reps jump ropes
Rest 1 minute
2 minute AMRAP
15 box jumps
15 sit-ups
Max reps jump rope
Rest 1 minute

Image may contain: 1 person, smiling, standing

Posted in WOD

Monday 180108

WOD
Complete as many rounds as possible inn 20 minutes of:
20 wall-ball shots, 20/14 lb. ball
1 power clean, 255/165 lb.
20 pull-ups
1 squat clean, 255/165 lb.

Note:  Record rounds/reps to log.

Boot Camp
Partners complete AMRAP 20 minutes
175 meter row
10 dumbbell thrusters
7 burpees
*You Go I Go! 

Image may contain: 37 people, people smiling

Posted in WOD