Thanksgiving Day WOD

 

Join us this morning at 9am for our Thanksgiving Day WOD.
As has become tradition, we will be doing the “Deck of Death” with a little spin

If you are able, please bring a gently worn jacket, hoodie, or sweater to be donated to the Water Street Mission.

If you can’t make it, enjoy your day with family and friends.

Happy Thanksgiving CFU Family!


Week of 9/28

Mon 9-28

BBB

Heavy

A)

Front Squat: 15 min to find max

B)

Bent-over row: 3×10 @AHAP

 

OLY

A)

Front rack walkout: 4×10 sec hold @AHAP (~110% of FS Max)

B)

Clean & Jerk: 15 min to find max

 

GYM

A)

Pull-up (alternating grip): 25 reps, broken up as desired

B)

Hollow up: 5×10

 

WOD

Every 90 Sec for 9 min

1 Complex* @135/95

6 Push-ups

Run 110 m

 

*4 Deadlifts, 3 Hang Cleans, 2 F. Squats, 1 STO

 

Rx’d

Same as above except:

165/115

10 Push-ups

 

Option 2

AMRAP in 9 min

1 Complex

6 Push-ups

Run 110 m

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tues 9-29

BBB

Medium

A)

OH Press: 5×5 @80-85%

B)

Press series:

OH banded pulls x8

Banded hip pulls x8

T-Spine wall press x10-15 sec hold

 

OLY

A)

Hang power snatch + OH squat: 4×2 @70%+

B)

Full snatch: 6×1 @90% of snatch max

 

GYM

A)

HSPU: 12 min of work

B)

Broad jump: 8 attempts at max distance

 

WOD

EMOM for 8 min

KB Swings 24/20

Wallballs 20/14

DUs

 

*Begin at 10, 10, and 15 reps. Add a rep to each movement every min until you fail to complete the work in the min.  Then take a min off and begin at the last round you successfully completed and continue.  Your score is the highest round you complete in the minute.

 

Option 2

AMRAP in 8 min

10 KB Swings

10 Wallballs

15 Singles/DUs

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wed 9-30

BBB

A)

Back Squat: 4×8 @75-80%

B)

Pull-up: 4×8 (weighted or banded as necessary)

 

OLY

A)

Clean pull: 5×2 @110%+

B)

Power clean & Jerk: 5×1 @95%+ of lighter movement

 

GYM

A)

Frog stand: 7xME hold

B)

2 point plank: 5×15 sec hold per side

 

WOD

For Time:

Row 1000m

30 Burpee box jumps 24/20

15 Power cleans 135/95

 

Time cap: 11 min

 

Option 2

For time:

Row 600m

15 Burpee box jumps/step ups

10 Power Cleans

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 10-1

BBB

A)

Deficit deadlift (~4”): 6×3 @~70%

B)

Hip series:

Single leg DL x5 per leg

Plank x10 sec hold

 

OLY

A)

S-G OH hold: 5×10-15 sec @90-100% of max

B)

Snatch balance: 5×2 @AHAP

 

GYM

A)

Ring row: 4xME (shoulders must stay pretty)

B)

Single leg box squat: 4×5 per leg

 

WOD

Tabata, 3 rounds, alternate movements

Hollow rocks/hold/ups

Thrusters 95/65

Grasshoppers

DB Snatch 40/25

Rest

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fri 10-2

BBB

A)

Bulgarian split squat: 5×5 per leg @AHAP

B)

Bench press: 5×5 @85%

 

OLY

A)

Full Clean: 15 min to work to heavy single

B)

Split jerk: 15 min to work to heavy single

 

GYM

A)

Push-up: 5xME (shoulders must stay pretty)

B)

Press L-Sit: 4xME (shoulders must stay pretty, hips must stay at 90o)

 

WOD

“Mini Nancy”

3 Rounds

Run 400m

15 OH Squats 95/65

 

Option 2

4 Rounds

Run 200m

10 Goblet squats


Deload Week 9/14

Mon 9-14

A)

Shoulder series, 2 rounds

Reverse snow angels: x10 reps

Waiter walks: once around the gym with each arm

“I” hold: x8

Seated depressions: 15 sec hold

B)

1-arm DB or KB OH press: 5×5 per arm

 

*In every set you must use the same weight for both arms

 

WOD

3 Rounds

Run 400m

20 KB Swings

10 Burpees

 

*Rest 90 sec between rounds

*Each round is scored separately

 

Beginner

AMRAP in 10 min

Run 200 m

15 KB Swings

7 Burpees

 

Tues 9-15

A)

Hip series:

Banded good-mornings: x10

Banded side shuffle: x6 each way

Single leg glute bridge: x8 per leg

B)

Single leg deadlift: 5×5 per leg

 

WOD

EMOM for 12 min

1:

Row 10/8 cal

4 Deadlifts @225/135 (or ~60% of max)

2:

Run 110 m

10 Wallballs @20/14

3:

Rest

 

Beginner

Same as above:

Row 8/6 cal

5 Deadlifts

8 Wallballs

 

Wed 9-16

A:

Shoulder series, 2 rounds

Hanging depressions: x8 (with 2 sec hold)

Hanging retractions: x8 (with 2 sec hold)

Barbell levers: x8

Crab walk: once across the gym

B:

1-arm DB or KB row: 5×5

 

*Must be done without a bench

* In every set you must use the same weight for both arms

 

WOD

For time:

10 Power snatches @115/75

20 DUs

10 OH Squats @115/75

20 Hollow rocks

10 Power cleans @165/105

20 DUs

10 Front Squats @165/105

20 Hollow rocks

 

*Scale as needed

 

Beginner

For time:

10 Hang power snatches

20 Singles/DUs

10 OH Squats

20 Sit-ups

10 Hang power cleans

20 Singles/DUs

10 Front squats

20 Sit-ups

 

Thurs 9-17

A:

Hip series, 2 rounds

Walking lunges: x10 per leg

Jump squats: x10

Banded side shuffle: x6 per direction

B:

Bulgarian split squat: 5×5 per leg

 

WOD

AMRAP in 10 min

Run 200m

8 Back squats @185/135

8 TTB

 

Beginner

AMRAP in 10 min

Run 200m

8 Goblet squats

8 Hanging knee raises

 

Fri 9-18

A:

Kipping skill work: Pull-ups, TTB or MUs

 

WOD

AMRAP in 8 min

2 Split jerks @165/115

4 C2B pull-ups

6 DB Squat cleans @45/25

8 Burpees

 

*Compare to 7-14

*Rx+: sub MUs for C2Bs

 

Beginner

AMRAP in 8 min

5 Goblet Squats

5 Pull-ups/ring rows

5 Box jumps

5 Burpees

 

Sat 9-19

Lift Up Autism Fundraiser Event
Begins at 9am.  Heats will be posted online Thursday evening.
No regular classes


Friday and Saturday WODs

Fri 9-11

BBB

A) T-Spine mobility/press prep

B) OH Press: 20 min to find Max

OLY

A) Clean & Jerk: 15 min to work to heavy single

B) Clean and Jerk: 4×2 @85% of heaviest weight

GYM

A) Pull-up: 5×5

B) Single leg box squat: 6×3 each side

WOD:

Ascending for 7 mins-
power snatch 1-2-3-4-5 etc 95/65
wall balls 2-4-6-8-10 etc

Beginners:
7 min AMRAP-
10 KB swings
8 wall balls

Saturday 9/12/15

9-11-01-logo

9/11 Tribute WOD

 For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa.


Thursday 9/10/15

Lmfao. Gotta love chalk:

Thurs 9-10

BBB

A) Back Squat: 3×15 @55%

B) Pull-up: 5×5

*Do alternating sets of A and B

OLY

A) Snatch balance: 8×1 @AHAP

B) Hang squat snatch: 4×3 @60%+ of full snatch max

GYM

A) Hanging leg raise: 4 ME attempts (come down when hips angle is <90%)

B) Ring/box dip: 4×5  scale with box or added weight as needed

 

WOD:
Tabata, alternating for 4 rounds-
TTB
DB snatch 45/30
grasshoppers
box jumps
REST
Score is LOWEST reps per movement

 


Wednesday 9/9/15

BBB

A)Deadlift: 10×1 work from 75%-95%

B)Barbell hip thrust: 9×5 @moderate weight

*Work in groups of 2 or 3

*Do a set of B right after each set of A

OLY

A) Split jerk: 5×2 @85-90% of jerk max

B) Front Squat: 5×3 @85-90%

GYM

A)Handstand practice: spotter assisted attempts

B)Ring support: 10-15 sec holds

WOD:

Run 400m
4 rds-
15 KBS 28/24
10 jumping lunges
5 push ups (Rx+ HSPS)
Run 400m

Beginners:
4 rds for time-
200m run
12 KBS
8 lunges
4 push ups

 

*Between attempts for A do a set of B


Tuesday 9/8/15

BBB

A)Bench press: 5×5 @70%

B)Bent-over row: 4×8 @AHAP

OLY

A)Snatch pull: 5×2 @100%+

B)Power snatch: 4×3 @80%+

GYM

A)Pistol: 6×3 per leg

B)Hollow-up: 4×12

WOD:

AMRAP in 8 mins-
2 bear complex 135/95
6 lateral burpees

Beginners:
AMRAP in 8 mins-
hang clean, front squat, push press x3
6 burpees