W.O.D.

  • 11/20/14

    Strength:

    Every 90 sec: 5 hang cleans + 5-7 C2B pull ups (50%/3sets, 60%/3sets)

     

    Skill:

    N/A

     

    Conditioning:

    15 rounds for time:

    -5 KB swings (32kg/24kg)

    -5 burpees

    *Between each movement you must do a 75ft shuttle run with a 20/14 wall ball. Time cap is 25 minutes.


  • 11/19/14

    CFS Christmas Party will be on DEC. 6th!!! Mark you calendars!!!

     

    Strength:

    A) back squat: 8 x 3sets @ 70-75%

    B) bench press: 5 x 3sets (AHAP)

     

    Skill:

    handstand holds: 30sec x 4 sets

     

    Conditioing:

    AMRAP 10 minutes:

    -strict press (75/55)

    -box jumps (24"/20")

    Reps are 2,2...4,4...6,6...etc. until time is over. 

     


  • 11/18/14

    WINTER WEATHER IS HERE...​With that said, please make sure to dress in layers when coming to the box. We have heat, but it isn't always the warmest inside the gym. Also, please make sure to either bring a clean pair of shoes to change into or make sure to wipe your shoes off really well. Especially on days like today when I have salt out on the steps. As far a coats go... Put them in the cubbies and not on the rack where all the shirts are. I will try to get some type of hooks for you all to hang them on.

     

    Strength: 

    Every 90 seconds: 5 hang snatches + 5 lateral burpees (50% x3sets, 60% x3sets)

     

    Skill:

    30 sec L-hold/tuck hold on rings x4sets

     

    Conditioning:

    Every 3:00 for 5 rounds:

    -200m row

    -2 rope climbs

    -ME T2B in 1 set

    *Score is total T2B. If you don't get to the T2B on a round, you will reset to the beginning on the next round and record 0 T2B for that round.


  • 11/17/14

    ​Please pick up your shirts/sweatshirts at the box this week! I will be putting a sign up sheet for the extra sweatshirts tomorrow. If I have more people who want a certain size than I have sweatshirts, I will put all the names in a hat and draw out names. 

     

    Strength:

    A1) front squat 8 x 3sets @70-75%

    A2) strict pull ups (3 sec pause w/ chin above bar): 5 x 3sets

     

    Skill:

    50 UB double unders x 4 sets (30 sec rest between sets)

     

    Conditioning:

    For time:

    -20 pistols

    -20 push ups

    -20 box jumps (30"/24")

    -20 push ups

    -20 deadlifts (275/185)

    -20 push ups

    -20 box jumps (30"/24")

    -20 push ups

    -20 pistols

  • 11/14/14

    ​Shirts/sweatshirts are scheduled to be delivered today!!! As for the extras... I got plenty of extra T-shirts. So, if you didn't order one (and want one) or you want another one, they will be available for purchase. I did not order very many extra sweatshirts... Only 1 or 2 extra in each size. On Tuesday (this should give most everyone time to pick up their orders) I will put the extra sweatshirts up for sale. They will be 1st come 1st serve. Last year the extras were gone within 24 hours. Shirts are $20 and sweatshirts are $45.

     

    Strength/Skill:

    Make up Day

     

    Conditioning:

    "Dr. Feelgood"

    -15 KB swings (24kg/16kg)

    -15 full sit ups

    -15 GHD back extensions

    -15 push ups

    -15 pull ups


  • 11/13/14

    Strength:

    Every 90 sec: 2 power cleans + 1 clean + 8 over the box jumps (24"/20)

    70% x 3sets, 80% x 3sets

     

    Skill:

    N/A

     

    Conditioning:

    3 rounds for time:

    -10 hang power cleans (155/105)

    -15 wall balls (20/14)

    -10 hang power cleans (155/105)

    -15 HSPU

    *20 minute time cap.*


  • 11/12/14

    Strength:

    A) front squat: 8 x 3sets @ 65-70%

    B) ring dips 5 x 3 sets (use weight if able)

     

    Skill:

    ring muscle ups/progressions

     

    Conditioning:

    AMRAP 6 minutes:

    -150m row

    -10 push ups

    AMRAP 4 minutes:

    -15 double unders

    -1  ring muscle up (Mod. is 3 ring rows/3 ring dips)

    AMRAP 2 minutes:

    -ME burpees to 6" target

     

    *1 minutes rest/transition between each AMRAP.


  • 11/11/14

    HAPPY VETERANS DAY!!!​ Thank you to all our former and current military members. Your sacrifices are what keep out country safe and free.

     

    Strength:

    Every 90 seconds: 1 power snatch + 1 T&G snatch + 5-7 T2B

    3 sets @ 70%

    3 sets @ 80%

     

    Skill:

    N/A

     

    Conditioning:

    "Sham" 7 rounds:

    -11 bodyweight deadlifts

    -100m sprint

    (Those of you with deadlift issues may scale accordingly.)


  • 11/10/14

    Announcements:

    1) On Ramp starts tonight at 7:00PM!!! If you know someone interested in starting, there is still time to get signed up.

    2) We start our new segment of programming. This will take us up until just after the new year.

     

    Strength:

    A) back squat: 8 x 3sets @65-70%

    B) push jerk: 2 x 4sets (AHAP)

     

    Skill:

    ME handstand holds x 3sets

     

    Conditioning:

    For time:

    -15 squat clean thrusters (115/75)

    -30 pull ups

    -90 double unders

    -30 pull ups

    -15 squat clean thrusters (115/75)

  • 11/6/14

    ​Great job on all the PRs earlier this week!!! You have all been putting in some hard work and the results are showing.

     

    Strength:

    Front squat: 5 x 4sets @75%

     

    Skill:

    Windshield wipers: 10 x 5sets

     

    Conditioning:

    "Flight Simulator" for time:

    -double unders

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

     *You must perform each set unbroken before moving to the next rep scheme. After each set you must stop. If you miss on a set you must stay at that number until you complete it as an unbroken set. There is a 20 minute cap. Those of you who don't have double unders yet or aren't very good at them will use this as 20 minutes of double under practice. The only way to improve double unders is with practice!

     


  • 11/5/14

    Announcements:

    1) Dues for November must be in by the end of the day TODAY!

    2) On Ramp for November starts on Monday at 7PM. There is still time to get people in and signed up!

     

    Strength:

    15 minutes to establish 1RM C&J

     

    Skill

    ME HSPU + 3 rope climbs (legless if possible), rest 1 minute x 4 sets

     

    Conditioning:

    21-15-9-3 for time:

    -Deadlifts (225/155)

    -Ring dips

    *The time cap is 10 minutes. Please scale accordingly. This should be a relatively quick WOD for most of you.


  • 11/4/14

    Announcements:

    1) Dues for November need to be in by TOMORROW!

    2) I am going to start looking into dates for the CFS Christmas Party. It will probably be sometime in early-mid December. 

     

    Strength:

    15 minutes to establish 1RM snatch

     

    Skill:

    handstand holds/walks for distance

     

    Conditioning:

    AMRAP 10 minutes:

    -10 DB snatch (45/35)

    -5 box jumps (30"/24")

    -5 T2B


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