SAT DECEMBER 31, 2016

12/31/2016

CFV athletes! New Years Eve schedule is 8:30am XF Class as well as 10am Community Class! Monday the 2nd will be normal schedule. See you all in the gym and Happy New Year from all of the CFV Coaches!

Teams of 3:
Round 1:
750m Row
45 Push-ups
Round 2:
750m Row
45 Squats
Round 3:
750m Row
45 Push Press

*Each team member will row 250m each round and will do 15reps of the specified movement. The Partner not rowing or doing the specified movement must hold a plank/bottom of the squat/barbell overhead until the person is finished completing 15 reps of the specified movement.

Metcon (Time)

For time:
5 Rounds of Cindy
directly into:
3 Rounds of DT
Directly into:
1,000m Row

FRI DECEMBER 30, 2016 

12/30/2016

CFV athletes! New Years Eve schedule is 8:30am XF Class as well as 10am Community Class! Monday the 2nd will be normal schedule. See you all in the gym and Happy New Year from all of the CFV Coaches!

2x
250m Row
5 T2b
10 sec Hollow Hold
5 Pull-ups
10 Hip Extensions
5 Rope Ups

Mobility

Lats

Metcon (Time)

5 rounds for time of:
25 Sit-ups
25 Supermans
15-foot rope climb, 2 ascents

Rx+: GHDSU + Back Extensions

THU DECEMBER 29, 2016

12/29/2016

800m Run
2x
10 Lunges
10 Push-ups
10 Squats
10 Dips

Mobility

Heel Cord

Metcon (2 Rounds for reps)

Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squats

Enter reps for push ups and reps for squats. You're only running once!

WED DECEMBER 28, 2016 

12/28/2016

2x
400m Run
15 Squats
12 Sit-ups
9 Kip Swings
6 DB Push Press
3 Strict Pull-ups

Mobility

Hips
Shoulders

Metcon (Time)

21-15-9 reps of:
Dumbbell thrusters
Pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.

Post load and pull-up variation in the notes

TUE DECEMBER 27, 2016

12/27/2016

500m Row
50 DU's
10min EMOM:
Odd: 5 Burpee Box Jumps + 10 Squats
Even: 5 Wall Balls + 5 Pull-ups

Mobility

Shoulders

Metcon (8 Rounds for reps)

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
Box Jumps 24/20
Pull-ups
Sit-ups
Wall-ball 20/14
Burpees
Double-unders

MON DECEMBER 26, 2016 

12/26/2016

3x
10 Cal Assault Bike
8 Squats
6 Banded Side steps (each direction)
4 Glute Ham Raises
2 10 Sec Hold at the bottom of a front squat

Mobility

Hips

Front Squat (5x3)

Shoot for around 80% of your 1RM

SAT DECEMBER 24, 2016 

12/24/2016

Teams of 2 - 3000m Relay Row!
Break up meters as needed.
Partner not rowing alternates between
-25 DU (or 5 attempts)
-5 Wall Balls
until switching again

Metcon (AMRAP - Rounds and Reps)

10min AMRAP
12 TTB
24 Deadlifts #155/115

... Rest 5 min...
     Then

Metcon (AMRAP - Rounds and Reps)

5min AMRAP
12 Sit Ups
24 Double Unders

FRI DECEMBER 23, 2016

12/23/2016

Coach's Choice!

12 Days of Christmas (Time)

1. 100m Run
2. Pistols
3. HSPU's
4. Pull-Ups
5. Burpees
6. KB Swings (2p / 1.5p)
7. Wall Balls (20# / 14#)
8. Med Ball Cleans (20# / 14#)
9. Box Jumps (24" / 20")
10. Front Squats (95# / 65#)
11. HPC (95# / 65#)
12. Push Press (95# / 65#)

THU DECEMBER 22, 2016 

12/22/2016

500m Row
2x
15 pass throughs
10 PVC OHS
8ea arm DB shoulder pulls
8ea leg lateral step ups
8ea DB OHS
5 Strict Pull Ups
5 Kipping Pull Ups
5 Push Ups

Mobility

Smash Shoulders

Metcon (Time)

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

55/35# Dumbells

Scale for BMU: 15 Pull Ups + 15 Push Ups

WED DECEMBER 21, 2016

12/21/2016

400m Run
10 Burpees
10 KB Swings
100ft Walking Lunges
10 KB Swings
10 Burpees

Buddy the Elf (Time)

For Time:
- 25 Plate Burpees
- 1 Mile Run w/ Plate (25# / 35#)
- 50 Plate Cleans
- 5 Stair Climbs (parking garage)
- 75 Plate Swings (25# / 35#)

RX+ 35# / 45#

200m Run
150m Walking Lunges
200m Run
w/ Plate to sub out Stair Climbs in parking garage

TUE DECEMBER 20, 2016

12/20/2016

10min AMRAP
Teams of 2:
10 Cal Row
8 Kettlebell Deadlifts
8 Push Ups

Partner 1 does both movements, then Partner 2.
While one partner works, other partner is holding a plank.

Explosive Jumping Push-Ups (Distance)

(for height)

Metcon (AMRAP - Reps)

5 rounds of:
1 minute of dumbbell deadlifts 55/35
1 minute of push-ups

No rest between movements

Cool Down

Smash Hamstrings

MON DECEMBER 19, 2016

12/19/2016

12min EMOM
Odd: 100m run + 5 squats
Even: 8 wall balls + 20 DU

Metcon (Time)

4 rounds for time of:
Run 800 meters
50 wall-balls 20/14

Cool Down

Couch Stretch
Smash Quads

SAT DECEMBER 17, 2016 

12/17/2016

100m Run
10 Burpee
100m Lunges
10 Sit Ups
100m Farmers Carry
10 Burpees
100m Run
 10 Sit Ups

"Squat Squat Goose"

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:
100ft walking lunge with a plate overhead 45/35
30 Sit-ups

FRI DECEMBER 16, 2016 

12/16/2016

800m Run
2x
5 Ring Rows
5 Hamstring Pull downs
25 DU's
5 Kip Swings
5 Strict Pull-ups

Mobility

Hamstrings
Shoulders

Metcon (Time)

3 rounds for time of:
Run 1 mile
50 pull-ups

THU DECEMBER 15, 2016

12/15/2016

2x
250m Row
10 Banded Side steps (5ea direction)
8 Goblet Squats
6 Lunges
4 Glute Ham Raises

Mobility

Hips

Metcon (Time)

For time:
150 squats
75 Banded Hip Extensions
120 squats
60 Banded Hip Extensions
90 squats
45 Banded Hip Extensions

Rx: Green Band

WED DECEMBER 14, 2016

12/14/2016

0.5 Mile Assault Bike
8min EMOM:
Odd: 3 Tall Cleans + 3 Front Squats
Even: 2 High Hang PC + 2 Hang SC

Mobility

Hips
Front Rack

Hang Squat Clean (5-5-3-3-3-1-1-1-1 )

TUE DECEMBER 13, 2016

12/13/2016

1000m Row
6min EMOM:
3 Pull-ups
5 Squats
15 DU's

Skill Work

Pistols

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 one-legged squats, alternating
40 double-unders

MON DECEMBER 12, 2016

12/12/2016

400m Run
2x
10 Cuban Press
10 Banded face pulls
5 DB Row (each arm)
10Broad Jumps
10 Hip Extensions

Mobility

Floss Elbows
Overhead Mobility

Behind The Neck Jerk (1-1-1-1-1-1-1)

Work up to heavy 1 rep

FRI DECEMBER 09, 2016 

12/09/2016

800m Run
2x
50ft Inchworms
50ft Burpee Broad Jumps
10 Strict TTB
10 Wall Balls
10 SDHP

Metcon (Time)

5 rounds for time of:
Row 250 meters
45/35-lb. thrusters, 25 reps
15 toes-to-bars

THU DECEMBER 08, 2016 

12/08/2016

2 Rounds
20cal Row
10 Clean Grip Deadlift
15 Push Ups
10 Tall Cleans
5 Dips (Strict)

Skill Work

Ring Dips

Wod Prep: Cycle through 3-4 cleans climbing in weight and 3-4 Dips

Mobility

Hips & Front Rack

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

WED DECEMBER 07, 2016 

12/07/2016

600m Run
10 MBC
10 Broad Jumps
100m Farmers Carry
10 Sit Ups
10 Jump Squats
100m Overhead Carry (dumbells)
10 Kettlebell Swings
10 MBC
50 Double Unders

Skill Work

Toes To Bar

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30/24-inch box
20 GHD sit-ups

TUE DECEMBER 06, 2016

12/6/2016

500m Row
2 Rounds
15 banded good mornings
10 squats
10 hamstring pull downs
10 lateral step ups (5ea leg)
10 barbell deadlifts

Metcon (AMRAP - Reps)

Tabata squat
Tabata deadlift, 155/105 lb.
Tabata squat
Tabata deadlift, 155/105 lb.

There is no rest between movements. Record total reps.

Cool Down

Play around with "The Candlestick"

MON DECEMBER 05, 2016

12/05/2016

10min AMRAP teams of 3:
Row for distance while your partners maintain:
Static overhead hold w/ dumbells
Active squat

Partner on the rower cannot row unless other partners are in active holds. Switch as needed.

Skill Work

Handstands & Handstand Walks

Metcon (5 Rounds for time)

5 sprints for time of:
50ft handstand walk

Rest at least 2 minutes between efforts. Record time for each sprint

Metcon (5 Rounds for time)

Then, 5 sprints for time of:
150ft walking lunge

Rest at least 2 minutes between efforts. Record time for each sprint

Cool Down

2 attempts at each:
Max plank hold
Max hollow hold

SAT DECEMBER 03, 2016

12/03/2016

800m Run
10 Air Squats
10 Burpee Broad Jumps
10 Kip Swings

12min EMOM
odd: 5 Hang Power Cleans + 3 Strict Pull Ups
even: 5 Front Squats + 3 Burpees

Mobility

Top 2 Bottom

T.U.P. (Time)

15-12-9-6-3
Power Cleans, 135#
Pull-ups
Front Squats, 135#
Pull-ups

In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013

To learn more about T.U.P. click here
 

Scaling Option:
12-9-6
Power Cleans 95/65
Pull Ups
Front Squats 95/65
Pull Ups

FRI DECEMBER 02, 2016

12/02/2016

Metcon (AMRAP - Reps)

Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up
*No Rest between exercises

THU DECEMBER 01, 2016

12/01/2016

800m Run
2x
100m Sled Push
8 Glute Ham Raises
6 OHS
4 SOTS Press

Mobility

Overhead Position
Hips

Snatch (5x3)

WED NOVEMBER 30, 2016

11/30/2016

400m Run
10 Pass Throughs
50ft Overhead Yolk Carry/Overhead Barbell Carry
10 Sec L-Hang
10 DB OHS (Ea. Arm)

Skill Work

DB Overhead Squat

Metcon (Time)

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Use a 55-lb. dumbbell for the snatches and overhead squats.

TUE NOVEMBER 29, 2016 

11/29/2016

0.5 Mile Assault Bike
10 Min EMOM:
Odd: Power Clean + Hang Squat Clean + Push Press + Jerk
Even: 5 Wall Balls + 20 DU's

Mobility

Hips
Shoulders

Metcon (Time)

3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball

MON NOVEMBER 28, 2016

11/28/2016

500m Row
2x
10 Pass Throughs
5 KB Shoulders Pulls (ea. arm)
10 Kip Swings
5 Strict Pull-ups
1 Rope Climb

Mobility

Smash and stetch Lats

Skill Work

Strict Pull-up

Weighted Pull-ups (10x3)

SAT NOVEMBER 26, 2016

11/26/2016

400m Run
20 Banded Good Mornings

3 Rounds alternating
:30 work / :30 rest
Jump Rope
Dumbell Clean
Dumbell Press

Metcon (Time)

50 Double Unders
20 Deadlifts 225/155
50 Double Unders
20 Cleans 185/135
50 Double Unders
20 Push Press 135/95
50 Double Unders

FRI NOVEMBER 25, 2016 

11/25/2016

400m Run
Game Time!!

Metcon (Time)

3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5 pood
24 pull-ups

THU NOVEMBER 24, 2016

11/24/2016

Notes

We will be participating in the Race Against Hunger (Turkey Trot) today in downtown Visalia at 8am.
Meet at the gym at 7:30a if you'd like to carpool down and come back after to share in some food, drink, and time with your CFV family.
Bring food to share and your family and we will see you there!

5k Run (Time)

Max Effort 5k Run

WED NOVEMBER 23, 2016

11/23/2016

For first 15 min:
200m Run
10 Air Squats
10 Sit Ups
8 Walking Lunge Steps
8 Strict TTB
5 Lateral Step ups (each leg)
:30 Plank

Mobility

Hips

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
400-meter run
155/105-lb. front squats, 10 reps
20 Abmat sit-ups

RX+ 185/135 Front Squat, GHDSU

TUE NOVEMBER 22, 2016

11/22/2016

3 Rounds
150m Row
10 Wall Balls
5 Burpees

Coach Led Warm Up
-5 Snatch Grip Deadlifts
-5 Snatch Pulls
-5 Muscle Snatch
-5 Overhead Squats
-5 Snatch Balance
-5 Squat Snatch

Twice through. Focusing on form.

Mobility

Overhead(smash shoulders as needed)

Metcon (5 Rounds for weight)

5 rounds of:
30 wallballs 20/14
5 squat snatches*
Rest 2 minutes

*You choose the weight, you may climb each round.

Cool Down

Mellow 500m Row
Roll/Smash Quads
Couch Stretch

MON NOVEMBER 21, 2016 

11/21/2016

1mile Assault Bike

3 Rounds of each
:20on/:10rest
Hang Squat Clean
Strict Pull Up
Barbell Thruster
Push Up

Skill Work

Muscle Up

Metcon (Time)

12-9-6 reps for time of:
225/155-lb. squat cleans
Muscle-ups

Scale: 24-18-12 Pull Ups & Dips

Cool Down

Mellow 800m Run
2 Rounds
30 Sit ups
20 Hollow Rocks
10 Superman
1 attempt max hold Plank

SAT NOVEMBER 19, 2016 

11/19/2016

400m Run
12 Round Alternating Tabata:
- Kb Deadlifts
- Sit-ups
- Jump Rope

Mobility

Top 2 Bottom

Metcon (Time)

For Time:
200m Run
30 Deadlifts 135/95
400m Run
20 Deadlifts 185/125
800m Run
10 Deadlifts 225/155

Cool Down

Roll out hamstrings

FRI NOVEMBER 18, 2016 

11/18/2016

25 Cal Assault Bike
8min EMOM:
Odd:10 Triple Unders + 4 DB Step-ups
Even: 5 HSPU's + 5 T2B

Skill Work

Front Lever

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups

THU NOVEMBER 17, 2016 

11/17/2016

Warm-up:
800m Run
2x
100ft Sled Push
5 Partner Glute Ham Raises
7 Wall Balls
9 Broad Jumps
12 Good Mornings

Mobility

Hips
Smash Glutes

Back Squat (1-10-1-20-1-30)

Cool Down

Roll Quads
Smash Glutes

WED NOVEMBER 16, 2016 

11/16/2016

10min EMOM
Min 1: 1 KB Deadlift + 1 KB SDHP + 1 KB Clean

every minute add 1 rep until you can't complete specified reps within the minute.

Skill Work

Rowing

Metcon (4 Rounds for time)

4 Rounds
1000m Row for Time

Rest as needed between rounds

TUE NOVEMBER 15, 2016 

11/15/2016

500m Row
2x
15 Pass Throughs
12 GHD Sit-ups
9 Hip Raises w/ barbell
6 Shoulder Pulls (each arm)
30' DB overhead walk

Mobility

Lats
Overhead Position

Skill Work

Push Press

Push Press (1-10-1-20-1-30)

Cool Down

4x
200m Run
25 Sit-ups

MON NOVEMBER 14, 2016

11/14/2016

OUR NEW MONTHLY IN-HOUSE BBQ/THROWDOWN!!
5:30PM Friday 11/18/2016
Grab a buddy, bring some food, bring your family, and come hang out at CFV!
Quick and fun WODs that are totally doable by all! All Feat 2 the Beacher's are welcome to come celebrate their awesome accomplishment of both teams finishing inside the top ten!

400m Run

10min EMOM
Even: 1 Pull Ups (Strict) + 2 Push Ups + 3 Squats
Odd: 15 DU + 3 Burpees

Pick one of the girls! Mary or Cindy, who's it going to be?!

Mobility

Shoulders

Skill Work

Pull Ups

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups
15 Squats

Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:  
5 Handstand Push-ups  
10 Pistols (5-L / 5-R)  
15 Pull-ups

RX+ OPTION FOR TODAY

Cool Down

Roll Quads/ Smash Lats

THU NOVEMBER 10, 2016 (HERO WOD-Never Forgotten)

11/10/2016

400m Run
15 Banded Good Mornings

8min EMOM
2 Deadlifts + 2 Hang Power Cleans + 2 Push Press
*Slowly climbing in weight*

Mobility

Hamstrings & Front Rack

Matt 16 (Time)

For Time:
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#

In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013

To learn more about Matt 16 click here
 

Girls weights:
Deadlift 185#
Hang Power Clean 125#
Push Press 95#

WED NOVEMBER 09, 2016

11/09/2016

1000m Row
-loosen up shoulder with PVC
EMOM 12
Min 1: 8 Kettlebell Cleans
Min 2: 8 Dumbell Press
Min 3: 8 Kettlebell Swings

Skill Work

Clean & Jerks
Toes 2 Bar

CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk#135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cool Down

Mellow 400m Run

TUE NOVEMBER 08, 2016

11/08/2016

Notes

Feat to The Beach-ers
This should probably be your last hard workout for the week!

Warm Up
600m Run or 750m Row

Coaches Choice

Skill Work

Work on each movement and scaling options.

Metcon (Time)

15 squat cleans, 155/105 lb.
30 toes-to-bars
30 box jumps, 24/20-inch box
15 muscle-ups
30 shoulders-to-overheads, 40/25 dumbbells
30 double-unders
15 thrusters, 135/95
30 pull-ups
30 burpees
300-foot walking lunge with a 45/35 plate held overhead

MON NOVEMBER 07, 2016

11/07/2016

400m Run
2 Rounds
10 Leg Swings
10 Inch Worms
10 Jumping Squats

Coach Led Warm Up

Skill Work

Pose Running

Mobility

Heel Cord, Hamstrings, Couch Stretch

Metcon (4 Rounds for time)

4 rounds, each for time of:
800-meter run

Rest as needed between efforts.

Each run is at a max effort! Rest as needed between rounds to bring heart rate down but not so much that your body cools off.

SAT NOVEMBER 05, 2016

11/05/2016

1000m Row
12 Round Tabata
- Squats
-Push-ups
- KB SDHP's

Mobility

Top 2 Bottom

Metcon (Time)

7RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks

FRI NOVEMBER 04, 2016

11/04/2016

800m Run
10min EMOM:
Odd: 3 Snatches + 5 Pull-ups
Even: 3 C&J's + 25 Du's

Mobility

Shoulders

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
Rx: 135/105

THU NOVEMBER 03, 2016

11/03/2016

3x
10 Cal Assault Bike
10 Pass Throughs
50ft KB overhead carry (each arm)
50ft Walking Lunge
10 Kb Shoulder Pulls
10 Banded Side Steps (each direction)

Mobility

Overhead Position

Skill Work

Split Jerk
Working on explosive hips and getting under the bar

Split Jerk (7x3 Climbing)

WED NOVEMBER 02, 2016 

11/02/2016

2x
250m Row
20 Squats
15 KB Press (ea. side)
10 Med Ball Cleans
5 Burpees

Mobility

Couch Stretch
Front Rack

Skill Work

Knowing when to rest and maximizing your transitions

Metcon (Time)

7 rounds for time of:
95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 bar-facing burpees

Cool Down

Smash quads and calves

TUE NOVEMBER 01, 2016

11/01/2016

500m Row
10min EMOM
Odd: Halting Deadlift (below knee) + Deadlift + 2 Hang Power Cleans
Even: Snatch Grip Deadlift + 2 Hang Squat Snatch + 2 Snatch Balance
*Start with the barbell and slowly work up in weight.

Mobility

Hips

Hang Snatch (5x3 Climbing)

Must be Touch n Go

Hang Power Clean (5x3 Climbing )

Must be Touch n Go

MON OCTOBER 31, 2016 

10/31/2016

3x
200m Run
100m Sled pull
10sec L-hang
5 Strict Pull-ups

Mobility

Lats

Skill Work

Rope Climbs

Metcon (Time)

4 RFT:
1 L-sit Rope Climb
2 Legless Rope Climbs
3 Rope Climbs
400m Run

SAT OCTOBER 29, 2016 

HALLOWEEN WOD 3PM

400m Run
2 Rounds :30 work/ :30 rest
-Air Squats
-Push Ups
-Burpees
-Double Unders
-Handstand Holds

Mobility

Top to Bottom

Metcon (AMRAP - Rounds and Reps)

20min AMRAP

10 Dips
10 Bench Press 135/95
20ft Handstand Walk
10 Box Jump Overs
10 Pistols
20ft Handstand Walk

FRI OCTOBER 28, 2016 

10/28/2016

400m Run
10 Squats
8 Burpees
6 MB Thrusters
4 Handstand Kick Ups
Then...
Death by Wall Balls

Death by Wall Balls (AMRAP - Reps)

Death by Wall Balls

At minute 1 perform 3 Wall Ball
At minute 2 perform 4...
add 1 rep each minute until failing to get all reps within the minute.

Metcon (Time)

3 rounds for time of:
Row 500 meters
25 TTB
25 Russian Twists (each side)

THU OCTOBER 27, 2016 

10/27/2016

500m Row
Partner Warm Up
25ea MBC
20ea Partner Hamstring Toss
15ea Partner Glute Ham Raises
10ea MB Deadlift

Skill Work

Deadlift & Clean

Deadlift (1RM)

Metcon (3 Rounds for time)

Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.

WED OCTOBER 26, 2016

10/26/2016

300m Run
200m Farmers Carry
100m Waiters Carry

2 Rounds:
5 Wall Walks
5 Strict Pull Ups
10 PVC Pass Throughs
10 Handstand Kick Ups
10sec Hollow Hold

Mobility

Shoulders

Skill Work

Handstands and Pull Ups

Metcon (Time)

1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps

You may use the wall for handstands.
Time each descent and post the sum of the descents. Note total time to complete in comments.

Yes, you can all do this.
There are plenty of scaling options for the handstand a pull ups.

Cool Down

1 Mile Run

TUE OCTOBER 25, 2016

10/25/2016

2 Rounds
100m Yoke Carry
200m Run
10 Banded Good Mornings
20ft Inch worms
10 Hollow Rocks

Skill Work

Rowing

Metcon (Time)

Row 1,000 meters

Then, 5 rounds of:
24 Supermans
20 Abmat sit-ups

Then, row 1,000 meters

RX+
20 back extensions
16 GHD sit-ups

Cool Down

Goat Tabata

MON OCTOBER 24, 2016

10/24/2016

12min EMOM
Odd: 100m Run + 3 Dips
Even: 3 Strict Pull Ups + 5 Burpees

Skill Work

Pull Ups

Mobility

Shoulders: Buddy Hang & Lats

Metcon (Time)

5 rounds for time of:
20 pull-ups
16 ring dips

RX+ Strict Pull Ups and Strict Dips

Cool Down

3 Rounds
10 Hollow Rocks
10 Sit Ups
10sec Hollow Hold

SAT OCTOBER 22, 2016 

10/22/2016

500m Row
2x
100m Farmers Carry
10 Push-ups
15 Squats
30 Single-unders

Mobility

Top 2 Bottom

Metcon (Time)

3 Rounds
250m Row
10 Front Squats
2 Rounds
300m Row
15 Push Press
1 Round
500m Row
20 Thrusters

Rx: 95/65

FRI OCTOBER 21, 2016

10/21/2016

2x
200m Run
10 Wall Balls
5 Sitting Box Jumps
10 Push-ups
5 Strict Pull-ups
10 Kip Swings
250m Row

Mobility

Overhead

Metcon (Time)

4 RFT:
5 Bar MU
10 Hang Power Cleans 95/65
15 Wallballs (20/14#)

Metcon (Time)

3 RFT:
5 Man-Makers
10 DB Step ups, 24/20" (5/side)
10 DB OH Walking lunge steps (5/side)
Rx: 35/25
1 Man Maker = 1 Push-up + 1 DB Row on each arm + one DB Thruster

THU OCTOBER 20, 2016 

10/20/2016

500m Row
2x
100m Sled Pull
1 Round of Cindy
10 Hip Extensions
2 Rounds of Marquerita
100m Db Farmers Carry

Mobility

Smash Quads
Smash Lats

Metcon (7 Rounds for time)

30-25-20-15-20-25-30
Calorie Row
2min Rest

Rx+: Assault Bike

OCTOBER 19. 2016-WOD

2x
200m Run
10 Banded Hamstring Pull downs
5 Depth Jump to Broad Jump
10 Jumping Lunges
5 Glute Ham Raises

Mobility

Ankles
Hips

Hang Squat Clean (5x3)

@65% of 1RM Clean

Metcon (Time)

800 Meter Run
25 MedBall Cleans
25 Box Jumps, 24/20
600 Meter Run
20 MedBall Cleans
20 Box Jumps, 24/20
400 Meter Run
15 MedBall Cleans
15 Box Jumps, 24/20
200 Meter Run
10 MedBall Cleans
10 Box Jumps, 24/20

OCTOBER 18. 2016-WOD

400m Run
50 DU's

8min EMOM
Even: 3KB Thrusters on right arm +
5 Strict Pull-ups
Odd: 3KB Thrusters on left arm +
5 T2B

Mobility

Hips

Metcon (3 Rounds for reps)

AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

Rest 5 mins

AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB

Rest 5 mins

AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU

OCTOBER 17. 2016-WOD

500m Row
12 Round Tabata alternating
- Handstand Hold
- PVC OHS
- Sit-ups

Mobility

Hips
Overhead

Back Squat 

5reps @ 80%
1rep @ 85%
5reps @ 80%
1rep @ 88%
5reps @ 80%
1rep @ 91%

Metcon (Time)

3 Rounds
21 Cal Row
15 Push-ups
9 Squat Snatch 115/75

OCTOBER 17. 2016-XF

Snatch Balance (3x3)

Hang Snatch (5x3 @65%)

OCTOBER 15. 2016-FREE SATURDAY COMMUNITY CLASS (DROP-INS WELCOME!!)

400m Run
10 Kip Swings
10 Push Ups
10 Pull Ups
10 Squats
10 Lunges (each Leg)

Group Warm Up: Don't drop the PVC. Start at 20: for every switch in players minus 1. The score when someone drops their PVC is the number of burpees the whole group is to complete.

Metcon (Time)

20 Pull Ups
400 Meter Run
15 Front Squats (135/95)
800 Meter Run
15 Front Squats (135/95)
400m Run
20 Pull Ups

*Front Squats will be from the ground.

OCTOBER 15. 2016-COMPETITORS CLASS

500m Row
3 Rounds
-10 Kip Swings
-5 Strict Pull Ups
-10 Front Squats (3sec down)
-5 Lateral Step Ups (ea leg)
-10 Push Press

Clean and Jerk 

A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)

Back Squat 

A.  4 reps at 79%
B.  1 rep at 84%
C.  4 reps at 79%
D.  1 rep at 87%
E.  4 reps at 79%
F.  1 rep at 90%

Metcon (Time)

15-10-5 of:
Ring Muscle ups
Thrusters 135/95

OCTOBER 14. 2016-WOD

"Mini Buddy"
all completed w/ Bumper Plate (35/25)
10 Plate Burpees
400m Run
10 Plate Squat Cleans
100m Walking Lunges
20 Plate Swings

Mobility

Shoulders - Overhead Position. Smash or stretch anything catching or tight from the week.

Metcon (AMRAP - Reps)

Teams of 2, AMRAP 25:
9 Rope Climbs, 20 Clean and Jerks
20 HSPU, 20 Power Snatches
50 DU, 20 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

Reps can be broken however teams choose but only one partner may work at a time.

OCTOBER 14. 2016-XF

Pistols (3 sets of max reps (alternate))

Extra Credit: Try taking it overhead. Either with a PVC to start or a trainer bar, try for a few overhead.

Metcon (Weight)

Complete 5 of the following Complex with unlimted rest between rounds
5 Double KB Russian Swings
5 Double KB Front Squats
5 Double KB Push Jerks

OCTOBER 13. 2016-WOD (RUNNING/ENDURANCE DAY)

400m Run
20 Leg Swings
30ft Inch Worms
30ft High Knees
20 Double Unders

Group Led Warm Up

Mobility

Couch Stretch & Hamstrings

Metcon (Time)

300m Fast
100m Walking Recovery
800m Moderate
-----2 min Rest
300m Fast
100m Walking Recovery
600m Moderate
-----2min Rest
300m Fast
100m Walking Recovery
400m Moderate
-----2min Rest
300m Fast
100m Walking Recovery

Focus of the workout is to hit the 300m at a very quick pace but keeping it consistent in all 300m Runs

Cool Down

Smash Calves & IT Band

OCTOBER 12. 2016-WOD

.5miles on Assault Bike
20 Dumbell Walking Lunges
10 Dumbell Front Squats
5 Dumbell Thrusters
30 Sit Ups
5 Dumbell Thrusters
10 Dumbell Front Squats
20 Dumbell Walking Lunges

Mobility

Front Rack & Hips

Front Squat 

A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%

Metcon (Time)

1000m Row
60 Sit Ups
50 Wall Balls, 20/14*
60 Sit Ups
1000m Row

Cool Down

Smash Quads & Couch Stretch

OCTOBER 12. 2016-XF

Clean and Jerk 

Clean and Jerk
A.  3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean, jerk)
B.  3 Cleans +1 Jerk at 70% (should be done as clean, clean, clean, jerk)
C.  3 Cleans +1 Jerk at 75% (should be done as clean, clean, clean, jerk)
C.  2 sets of:  2 Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)

OCTOBER 11. 2016-WOD

100m Farmers Carry
10 Burpees
1 Round of Cindy
5 Burpees
1 Round of Cindy
10 Burpees
100m Farmers Carry

Mobility

Shoulders & Front Rack

Metcon (3 Rounds for reps)

5 Minute Window...
30 Cal Row + 1 Rd of Cindy
AMRAP Power Cleans, 95/65

-rest 5 mins-

5 Minute Window...
20 Cal Row + 2 Rds of Cindy
AMRAP Power Cleans, 135/95

-5 min rest-

5 Minute Window...
10 Cal Row+ 3 Rds of Cindy
AMRAP Power Cleans, 185/135

Cool Down

Mellow 400m Run
Smash Traps & Lats

OCTOBER 11. 2016-XF

Metcon (No Measure)

4 Giant Sets of:
20m HS Walk
30 GHDSU
7 Bar Muscle ups

Metcon (9 Rounds for distance)

9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

OCTOBER 10. 2016-WOD

600m Run

10min EMOM w/ a Bumper Plate 35/25
1 Deadlift
1 Squat Clean
1 Push Press
every minute add 1 rep to each movement. If failure to complete within the minute, go back to the previous number of reps.

Mobility

Squat Therapy

Back Squat 

5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

Metcon (5 Rounds for reps)

3 Rounds for Reps
Max Unbroken Shoulder to Overhead 115/75
Max Unbroken Double Unders

3min Rest Between Rounds

Rx+ 5 Rounds for reps

OCOTBER 10. 2016-XF

Snatch 

A.  1x3 at 60%,
B.  1x3 at 70%,
C.  3x3 at 75%
*All reps are drop from the top

Snatch Pull 

A.  3x3 at 90%
B.  2x3 at 95%

OCTOBER 8. 2016-FREE SATURDAY COMMUNITY CLASS | FIRST TIME CROSSFITTERS AND DROPS IN WELCOME!

800m Run
12min Tabata
Alternate between
Sit-ups
Squats
Med Ball Deadlifts

Mobility

Top 2 Bottom

Metcon (AMRAP - Reps)

20min AMRAP:
Teams of 2
42 Calorie Row
21 Med ball cleans
30 Calorie Row
15 Med ball cleans
18 Calorie Row
9 Med ball cleans

OCTOBER 8. 2016-COMPETITORS CLASS

500m Row
15 PVC Pass Throughs

2 Rounds:
8 Snatch Grip DL
6 Hang Power Snatch
4 OHS
15 Banded Squats
8 Clean Grip Deadlifts
6 Hang Power Cleans
4 Jerks

Snatch 

Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn't mean max!

Back Squat 

A.  1x4 at 78%,
B.  1x1 at 83%,
C.  1x4 at 78%
D.  1x1 at 86%

Metcon (Time)

For Time
42 Calorie Row
21 Clean and Jerks, 135/95
30 Calorie Row
15 Clean and Jerks
18 Calorie Row
9 Clean and Jerks

OCTOBER 7. 2016-WOD

25 Cal Row
2x
10 Pass Throughs
10 Box Jumps
10 Squats
10 Push Press
10 Sit-ups

Mobility

Hips

Metcon (AMRAP - Reps)

AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

OCTOBER 6. 2016-WOD (RUNNING/ENDURANCE DAY)

400 Run
2x
20 Du's
10 Lunge Steps
10 Banded Good Mornings
10 Broad Jumps

Mobility

Dynamic Stretching

Metcon (9 Rounds for time)

4x200m run with 30sec rest b/t each run
Rest 3min
3x300m run with 60sec rest b/t each run
Rest 3min
2x400m run with 90sec rest b/t each run

OCTOBER 5. 2016-WOD

3x
250m Run
25 DU's
15 KB Swings
15 Push-ups
5 Hang Power Cleans
5 Back Extensions

Mobility

Smash Calves

Metcon (Time)

1 Round:
800 Meter Run
80 DU
21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU
15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU
9 HPC (135/95)

OCTOBER 5. 2016-XF

Metcon (6 Rounds for reps)

3 mins of max rep Legless Rope Climbs
2 mins of max rep Ring Muscle ups
1 min of max Strict HSPU
3 mins of max rep Rope Climbs
2 mins of max rep Bar Muscle ups
1 min of max kipping HSPU

OCTOBER 4. 2016-WOD

800m Run
8 MIn EMOM:
Odd: 6 Wall Balls + 4 Burpees
Even: 100m Sprint + 6 KB Deadlifts

Mobility

Hamstrings

Metcon (3 Rounds for reps)

With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

OCTOBER 4. 2016-XF

Metcon (No Measure)

4 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets

OCTOBER 3. 2016-WOD

2x
12 Cal Assault Bike
10 OHS
8 Push-ups
6 Snatch Balance
4 Strict Pull-ups

Mobility

Hips

Front Squat (4x7 )

4x7 @ 70%

Snatch (5x3 )

5x3 Squat Snatch @ 75%
Not TnG

OCTOBER 3. 2016-XF

Clean and Jerk (5x3)

Squat Clean @ 80%
Not TnG

5 RNFT:

Max reps bodyweight bench press

Max unbroken C2B Pull Ups

3 Min rest Between each round

OCTOBER 1. 2016-FREE SATURDAY COMMUNITY CLASS | FIRST TIME CROSSFITTERS AND DROPS IN WELCOME!

500m Row

Group Warm Up:
Tic-Tac-Toe

3 Rounds
Winners:  8 Push Ups + 8 Squats
Losers: 8 Burpees + 20 Double Unders

Metcon (Time)

TEAMS of 2: Relay style
RX:
18-15-12-9: Thrusters (75/55)
40 Single Unders
200m Row

RX+:
21-18-15-12-9: Thrusters (95/65)
40 DUs
200m Row

P1 does 21 Thrusters, 40 DU, 200m Row. Then...
P2 does 21 Thrusters, 40 DU, 200m Row
etc...

OCTOBER 1. 2016-COMPETITORS CLASS

2 Rounds
20 Cal Row
8 Pull Ups
8 Dips
12 Banded Squats
12 Push Press
30 DU

Muscle-ups (Max Rep Unbroken)

Thruster (5 x 5 Climbing)

Metcon (Time)

TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 DUs
200m Row

P1 does 21 Thrusters, 40 DU, 200m Row. Then...
P2 does 21 Thrusters, 40 DU, 200m Row
etc...

SEPTEMBER 30. 2016-WOD

500m Row

"Sally" 95/65# Back Squat

Metcon (Time)

HAPPY BIRTHDAY COACH TREVOR

For Time:
22 Burpees

Mobility

Front Rack & Ankles

Front Squat (7 x 3 @ 85%)

The Axe (AMRAP - Rounds and Reps)

AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)

SEPTEMBER 30. 2016-XF

Metcon (No Measure)

4 rounds of:
50' Yoke Carry, triple bodyweight
50' Sled Drag, double bodyweight
1-2 mins between rounds

SEPTEMBER 29. 2016-WOD (RUNNING/ENDURANCE DAY)

Mobility

Hamstrings
Couch

Metcon (Time)

2 x 600m Run
1min Rest Between Rounds
3 x 400m Run
1min Rest Between Rounds
4 x 200m Run
1min Rest Between Rounds

Cool Down

Smash Hamstrings & ITBand

SEPTEMBER 28.2016-WOD

500m Row

EMOM 10
odd: 3 Power Snatch + 2 OHS
even: 6 TTB + 4 Pull Ups

Mobility

Shoulders - Voodoo Band

Metcon (AMRAP - Reps)

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 HSPU
55 Calorie Row

SEPTEMBER 28.2016-XF

Metcon (Weight)

3x2 Hang Snatch Pull + Hang Squat Snatch at 65% Max Snatch

Metcon (Weight)

3x2 Hang Snatch Pull + Hang Squat Snatch at 70%

SEPTEMBER 27.2016-WOD

Coach Led Dynamic Warm Up

Metcon (3 Rounds for reps):

With a running clock...
AMRAP 5:
600m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
400m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
200m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU

Cool Down-Mobility/Recovery

SEPTEMBER 27. 2016-XF

Metcon (4 Rounds for time):

4x(400m Run fast + 200m Run easy + 400m Run fast )
No rest between distances
Rest 3 minutes between sets

Metcon (Time)

50 GHDSU
50 Hip Extensions
120 Second D-Ball Hold, 150/100 (Bear Hug Style)
35 GHDSU
35 Hip Extensions
90 Second D-Ball Hold, 150/100 (Bear Hug Style)
20 GHDSU
20 HIp Extensions
60 Second D-Ball Hold 150/100 (Bear Hug Style)

SEPTEMBER 26. 2016-WOD

Coach Led Dynamic Warm Up

Squat Clean and Jerk (5x3) @ 75%

Overhead Squat 10 Rep Max

Cool Down- Mobility/Recovery

SEPTEMBER 26. 2016-XF

3 RM Back Squat