20141709

Warm Up
400m Run
50 Mountain Climbers
15 Push-Ups

WOD
For time:
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood (53#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions (scale to good mornings)
50 Wall Ball Shots, 20 pound ball
50 Burpees
50 Double unders

20141609

Warm-Up
50 DU’S
10 pullups
15 med ball squat cleans

WOD
2 Rounds of
Max effort 500m Row
(Rest 3 min between)

Then…

As a class: Work on max power Clean…

*Bonus Buy out: 800 m run for time
*Scores are quickest 500m row, max clean, (bonus 800 time)

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20141509

Warm-Up
2x
5 inch Worms
10 airsquats
15 line jumps
30 sec plank

WOD
22 Minute AMRAP
300 Meter Run
5 Burpees
10 Lunges
10 Hand Release Push-Ups
20 Groiners

E-WOD
For time:
1600m run
Rest 3 min
1200m run
Rest 2 min
800m run
Rest 1 min
400m run

Score is total time – 6 min (the rest time)

**HEADS UP! We will be running little mtn. For time on wednesday evening.

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20141209

Don’t procrastinate too much longer to sign up for this years Monster Bash! Spots are filling up quickly, team & individual. Unfortunately only 7 of them are BTH athletes! Come on team… wheres your support and CF spirit? :) It’s going to be a great time with some great athletes and fun WODs …what are u training/waiting for??! (You can also sign up at gym to help)

Warm Up
100 single jump ropes
20 K2e
20 good mornings w/kb

WOD
4x
(Bonus: 5x/& or weighted situps)

1 min. Situps
30 sec. Rest
1 min. Double Unders
30 sec. Rest
(Score is total reps)

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20141109 – Patriot Day

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**9-11 Remembrance WOD
(*Please note that most will need to scale this wod,weight and length. Please be smart, ask your coach)
For Time:
2001 Meter Row or Run (1.25 miles) (*Row 1/Run 1)
Then:
11 Box Jumps (30″/24″)
11 Thrusters (125#/85#)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170#/120#)
11 HSPU
11 KB Swings (70#/50#)
11 TTB
11 Deadlifts (170#/120#)
11 Push Jerks (110#/75#)
Then:
2001 Meter Run or Row

**The WOD itself is completely symbolic of 9/11. The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning.The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center.

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20141009

Warm Up
2x
25 Jumping Jacks
15 Air Squats
20 Groiners

WOD
10 min Amrap
Buy In: 13 Burpees
10 Box jumps 24″/20″
7 Deadlifts 185#/135#
5 Goblet Squats 50#/35#

Strength
Romanian Deadlift…4 fast sets of 10 @ 80% body weight. Rest as needed between efforts

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20140909

Warm-Up
2x
30 mtn.climbers
20 kb strict press
10 burpees
5 OHS w pvc

WOD
For time:
400m Run/(500m if you choose to row)
15 Ground 2 OH (C&J, snatch) 95/65
15 Bar/Ring Dips
30 Slam Balls
15 Ground 2 OH 95/65
15 Bar/Ring Dips
400m Run
Bonus: Add weight to G2OH

Skill
2 MUPs EMOM 10 min.
-Rings or Bar, use band if needed/work on technique!

Strength
10 min EMOM
Snatch /or C&J
3 hang snatch (3 hang clean)
+ 1 squat snatch (1 jerk)

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