12-22-15

5 rounds, each for time of:

20 Pull ups/ Jumping Pull ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

12-17-15

Skill:

Bring Sally up with PVC in overhead squat position

Wod:

4 rounds

6 sumo deadlift high pull

8 supermans

10 goblet squats

12 sit ups

 

Stretch with bands on upper body and mobility work/ roll out

12-15-15

1.

1000m row

5 rounds

15 push ups

10 ground to overhead

5 burpees on a plate

2.

2 rounds

100-meter heavy farmer’s walk

Max bar or rope hang 

12-10-15

20 min AMRAP

5 pull ups

10 goblet squats

50 jump rope

Then

10 min EMOM

10 sit ups

10 supermans

12-8-15

1.

21 Box Jump overs

21 Dips (bar or box)

18 Box Jump overs

18 Dips

15 Box jumps

15 Dips

12 Box Jumps

12 Dips

9 Box Jumps

9 Dips

6 box Jumps

6 Dips

3 Box Jump overs

3 Dips

2.

60 V ups

12-3-15

4 rds

6 minute amrap

5 push press 

10 toes to bar/ leg lifts

15 burpees over the bar

Rest 2 minutes

12-1-15

1.

"Nasty Girls Modified "

3 rounds for time of:

50 Squats

7 muscle up progressions 

10 Hang power cleans

2.

accumulate 5 minutes in the weighted plank

11-24-15

#1 WOD:

1 minute at each station for 3 rounds

(People can start at different stations, rotate in order)

Score is total reps

-KB or DB deadlift (35 lb max)

-Air squats

-Burpees

-Jumping Jacks

-Sit ups

-Rest one minute

#2 WOD:

300 meter row time

Closed on Thursday for Thanksgiving! Happy Turkey Day:)

11-19-2015

Pre-challenge wod

Row 250 m

9 deadlifts

9 over bar burpees

6 deadlifts

6  over bar burpees

3 deadlifts

3 over bar burpees

Rest 5 minutes and begin

2 rds

100 ft walking lunge

15 DB push press

100 jump rope

11-17-15

Partner “Cindy”

20 min amrap

5 pull ups

10 push ups

15 air squats

(athlete 1 completes a round, then athlete 2 completes a round)

*total rounds completed by team is score

2.

Not for time

Dumbbell  rows

5×10 as heavy as possible

11-12-15

SWOD: Max Clean and Jerk

WOD: Max Rounds in 15 Minutes 

30 ft. farmers carry with DB right hand

15 Goblet squats

30 ft. farmers carry with DB left hand

15 KB swings

11-10-15

1.

"Fight Gone Bad!"

Three rounds of:

1 min per station 

Wall-ball

Sumo deadlift high-pull

Box Jump

Push-press

Row (Calories)

Rest

2.

Not for time

50 weighted sit ups

50 supermans

11-5-15

1.

1000 meter row

then

30 Thrusters

11-3-15

1.

5 rounds

200 meter run

10 box jumps

15 sit ups

2.

500 meter row

for time

10-29-15

1.

“Diane”

21-15-9

Deadlifts

Handstand push ups

2.

Power snatch skill work (lighter weight/ focus on form)

10-27-15

10-22-15

1.

300 meter row

30 jumping airsquats

100 double unders/ 200 single unders 

50 sit ups

200 meter run

50 super man

2.

Stretch/ mobility

10-20-15

1.

“Fran”

21-15-9

Thrusters

Pull ups

2.

Mobility work/ work on a weakness for the rest of class

10-15-15

1.

400 meter run

21-15-9

KB Swings

Goblet squats

400 meter run

2.

6 min EMOM

10 sit ups

10 push ups 

10-13-15

Row 750 m

50 overhead walking lunge with plate

25 burpee pull ups

10-8-15

1.

3 rounds

20 burpees

30 box jumps/ step ups

40 push ups

2. EMOM 6min

1 dead lift

1 hang clean

1 push press

10-6-15

1.

“Karen”

150 wall ball shots

2.

10 rope climbs for time

10-1-15

1.

10 min emom

3 Power Snatches 

2 overhead squats

2.

18,15,12,9,6,3

Bar Dips/ Box Dips

Hang Power Snatch

9-29-15

1.

10-9-8-7-6-5-4-3-2-1

Front Squat (115/75)

Push Jerk

2.

For time:

21 Thrusters (135/95) in as few sets as possible.

9-23-15

9-22-15

9-17-15

Repeat 5-28-15

1. 

8 min emom

Even:4 sumo deadlift high pull

Odd: 4 hang snatch

2.

4 rounds 

60 single unders

30 walking lunges (holding a plate if possible) (no plate if you need to use hands to help getting up from lunge)

15-KB swings 

rest 1 minute

9-15-15

1. Bring Sally Up (squats)

2. 21-18-15-12-9-6-3

Ground to Overhead

Sit-ups with plate

9-10-14

.

5 minutes of Push ups

5 minutes of  Clean and Push jerk

3 minutes of Push ups

3 mintutes of Clean and Push jerk

1 minute of Push ups

1 minute of  Clean and push jerk

2.

3 min amrap Double unders/ single unders

9-8-15

1.

5 Rounds

7 Handstand push-up

21 Wall ball 

42 Double unders (84 single)

* bring your own jump rope if you want 

2.

1 set of max unbroken kB Swings

9-3-15

1.Work on that goal!

2. 

Fran 

21-15-9

Thrusters

Pull ups

9-1-15

1.

with a partner

AMRAP 20 Minutes

10 Push Press 

10 Swings 

10 Box Jumps 

*One person does a round, then the next person does a round. Keep alternating back and forth for 20 minutes

2.

Work on goal!

7-28-15

1.

“Helen”

3 rounds for time:

400 meter run

21 kettlebell swings (1.5 pood)

12 pull-ups

2.

Squat cleans

3x3 @ 70%

3x3 @ 75%

4x3 @ 80%

*as always, perfect technique is our goal. Smooth is fast*

8-25-15

1.

4 x 500 Meter Row

Rest as needed between efforts

**Worst time is your score**

Work on your goal!!!

8-20-15

1.

1 PowerClean

50 sit ups

2 cleans

40 sit ups

3 cleans

30 sit ups

4 cleans

20 sit ups

5 cleans

10 sit ups

-Rest 7 minutes-

2.

100 hand release Push ups for time

8-18-15

1.10 min emom

3 Hang power Clean and jerks( as heavy as possible with no misses (singles are allowed) 

2.

4 rounds

20 plate ground to overhead

15 box jumps (step ups)

10 toes to bar (sit ups)

8-13-15

1. 10 min

Warm up/ agilities/ run 400 m

2. 15 min

Skill work (work on that goal)

3. Remainder of time

10-9-8-7-6-5-4-3-2-1 burpees

1-2-3-4-5-6-7-8-9-10 KB swings

8-11-15

1.

Push Press

20 minutes to establish 1rm

2.

5 rounds

5 forward rolls

7 wall walks

20 foot broad jump(3 burpees every 4 jumps)

8-6-15

1

Deadlift

20 mins to establish 5 rm

2.

Complete as many rounds as possible in 20 minutes of:

10 burpee pull ups

20 Good mornings holding a dumb bell(15/45)

30 squats

60 seconds of handstand hold

8-4-15

7-30-15

1.

Complete as many rounds as possible in 10 minutes:

3 Power Clean 

5 Pull Ups

10 Push Ups

15 Air Squats 

2.

3 rounds 

500 meter row

rest as needed between efforts

*score is your worst time*

7-28-15

1.

25 mins to establish 1RM snatch (any way)

2.

in teams of 2

10 min amrap

5 Thrusters (65/95)

5 Box Jumps(20/24)

5 Toes to Bar

*Leap Frog Style*

7-23-15

Tomorrow we at CFP will be completing the girl WOD called "Angie". As we do this WOD please remember people like Angie Henderson Laughlin who battle cancer daily. I grew up with Beth, her sister, in church at Red Hill and never saw Angie without a smile. She is in her 10th year of this battle with lung cancer, as so many others we all know. Angie is a courageous, brave woman who inspires many daily. While completing the workout please whisper a prayer for her tomorrow.

Thanks,

Tonya Wilson

"Angie”

100 pull ups 

100 push up

100 sit ups

100 squats

**we will modify and scale as needed**

7-21-15

7-16-15

1.

:WOD:

"Barrett"

10 rounds 

10 burpees

10 abmat sit ups

5 thrusters (35/55)

200 meter run

2.

use the remainder of the class to work on a weakness.

7-14-15

1.

Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% 

2.

Run 1 mile

40 Pullups