CFF WOD 10.1.14

Strength- Snatch
5-5-3-3-1-1-1

WOD
Rx1
800m Run buy in, then…

50 Pistols
50 K2E
50 box jumps (24/20)
50 kb Swings

1600m Row buyout

Rx2
800m Row buy in, then…

100 air squats
75 abmat sit ups
50 kb swings 1pood/.5 pood)
25 box jumps (24/20)

400m Run buyout

**Rx2 may partition the movements**

CFF WOD 9.30.14

Skill- Rope Climb (15min)
Rx- Ascend rope
Rx2- Hand walk ascend
*Class takes turns until time cap is up

WOD- 10 rounds for time
5 Burpee deadlifts (70/40)
5 Burpee Pull ups

*25min time cap

CFF WOD 9.29.14

Strength- Front Squat
2×7
2×5
2×2
2×1

WOD- 9min AMRAP
3 power clean (135/95)
3 hang clean
3 thrusters
30 double unders/90 single unders

Rx- Barbell movement must be unbroken.

CFF WOD 9.28.14

W/u:
30 good mornings w/PVC
30 supermans
30 Alternating Single Leg bridges
30 Medball Single leg deadlifts to overhead press (20/16)

Skill:
GHD technique practice for sit-ups, back extensions, hip extensions

WOD- Tom’s Tabata Tirade!

8 rounds of:
DB Thrusters (40/25)
mountain climbers
Ring dips/box dips
Plank DB Rows (40/25)

3min rest then:

100m Walking lunges w/med ball

3min rest then:

Max burpees in 2min

CFF WOD 9.27.14

Partner “The 3’s”
3000m row
300 dus/900 sus
3k run

1. Each partner takes turns rowing 500m.
2. Du’s & Su’s split as you wish.
3. Each partner runs 400m or 800m at a time.

*Athletes may choose to complete WOD as individual

CFF WOD 9.26.14

Strength- Sled Pull
5 Pulls (max distance of rope)
Men- 4 plates (285 incl. Sled)
Women- 1-45#, 1-25# plate (175 incl. Sled)

WOD- Hang in Unbroken!
21-15-9
Pull ups
Hang Clean (115/75)
Rx- 2 Burpee penalty each time athlete drops from pull up bar and sets bar down during hang cleans. To be completed AFTER last set of 9 Hang Cleans. Clock stops once all Burpees are completed.

CFF WOD 9.25.14

Warm up
15 overhead pause squats with pvc (6sec pause at the bottom)
15 Burgner warm up
15 jumping landing (squat snatch)
15 squat snatch w/pvc (hold at bottom until form is good before driving out of hole)

Strength- Squat Snatch w/hook grip (15min cap)
Rx1- 5×5
Rx2- Review technique and complete one set of 5 with comfortable load

WOD- 25min AMRAP
30 sec double unders
30 push ups
30 Lunges (115/75)
600m run
20 Back squats (115/75)
20 kb swings (1.5/1 pood)
20 HSPU
600m row
10 S2OH (115/75)
10 Roll outs
10 Burpees

CFF WOD 9.24.14

Strength- Deadlift
15 rep warm up
5×5

WOD- “Fight Gone Bad”
With a running clock perform…
3 rounds of:
Wall-ball, 20 pound ball, 10ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

*Record reps for each round

CFF WOD 9.23.14

Skill- Clean and jerk (15min cap)
Technique work with pvc
Technique work with bar

WOD- 8 min EMOM
Clean and jerk (225/135)
Split jerk (225/135)
Rx1- 3 Burpees Rx2- 0 Burpees

WOD- 10min AMRAP
100m sprint
3 wall ball Burpees
100m sprint
6 wall ball Burpees
100m sprint
9 wall ball Burpees…
(Keep increasing wall balls by 3 after each sprint)

CFF WOD 9.22.14

Skill- Accumulate 1min kipping.
Filed by review of pull up techniques:
-strict/ strict w/bands
-kipping/kipping w/bands
-Butterfly

WOD- “Fran”
21-15-9
Thrusters (95/75)
Pull ups

WOD- 8 min AMRAP
200m row
10 SDHP (95/75)
30 sec Max box jumps (30/24)
10 Power Snatch (95/75)