Fri / 12 Feb 2016

WOD

A. CFSD W/U #5

B. Strength/SKill -5-10 mins to build, Mobility Between Sets
Front Squat
10 @ 65%
8 @ 70%

C. Conditioning
“Wood”
5 Rounds For Time

400m Run
10 Burpee Box Jumps
10 Sumo DL High Pull (95/65#)
10 Thrusters (95/65#)
1 min Rest

Mobility and Conditioning Class

Mobility

● 15min ungluing your week.

MCR/Core
N/A

Conditioning
12 EMOM TGU
● 8 Weakside
● 4 Strongside

3min Work 1min Rest for 4rds
Begin Each Rd with LineDrill/Suicide
● 10 BallSlams
● 10 DoubleUnders
● 10 PushUps

Team CFSD

Active Recovery, Make up, or Gymnasty??!!!

Ladies

Warm-up:
2 Min Row
16 Alternating Toe Touches
30 Second Hollow Rocks
20 Rolls on each IT band
20 Banded Pull-aparts
20 Banded Pass Throughs

Three Sets
A1) Weighted Back Extension x 10-15 Reps *TEMPO 30X1
A2)BB Hip Bridges x 10-15 Reps *TEMPO 3011
A3)Supinated Pull-ups x 3-4 Reps or Bent-arm hang x Max Hold
Rest 90 Seconds

B)EMOM FOR 20 MIN
MIN 1: 5 Strict HSPU
MIN 2: 30 Double Unders or 90 Singles
MIN 3: 15 DB Hang Cleans
MIN 4: 45 Seconds Max TTB

Gymnasty

Check Facebook or Website for potential cancellation, SORRY!

  • February 12, 2016
  • WODs

Thu / 11 Feb 2016

Daily WOD

A. CFSD W/U #4
Sumo Deadlift
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
1 @ 80%

Review SDLHP

C. Conditioning
For Time
60 Cal Row
50 TTB
40 Wall Balls
30 Cleans (135/95)
20 HSPU

Mobility and Conditioning Class

Mobility

● 10min Shoulder/Tri
● 5min Athlete Choice

Core
● 4x Mx Supermans

Conditioning

23min AMRAP
● 3 PullUps (hardest variant)
● 7 KB Deadlift
● 15 BoxJumps
● 400m Run/500m Row/2min Bike

Team CFSD

A) Bent Arm Ring Strength

B) Cleans x 9
1 Hang Power Clean + 1 Clean

C) 3 Rounds each for Time
15 Toes to Bar
10 Thrusters 105/75
15 Box Jumps
Run 200

Rest 2:30 Between Rounds

  • February 11, 2016
  • WODs

Wed / 10 Feb 2016

Daily WOD

A. CFSD W/U #​​​​​2

B. Strength/Skill­ 5-­10min to build, mobility between sets
Press
9 @ 55%
7 @ 60%
5 @ 65%
3 @ 70%
1 @ 75%

C. AMRAP in 12 Mins

150 Wall Balls
90 Double Unders
30 Muscle Ups

Mobility and Conditioning Class

Mobility

● 7min Press Inhibitors
● 7min Squat Inhibitors

MCR/Core

● 70 Hip Ext

Conditioning

For time
● 800m Run/1k Row/4min bike

Directly into
● Death By HSPU
● Directly into
● Death By Goblet Squats (heaviest variant)
● 400m Run/500m Row/2min Bike

Team CFSD

A) Build to a heavy 3 Push Press 12 Min Cap

B) 4 x 10 Shoulder to OH rest 90 Seconds

C) 15 Min cap
50 Power Snatch 75/55
40 Bar Facing Burpees
30 Pull up / Chest to Bar
40 OH Lunges
50 Cal Row

Ladies

Warm-up: 2 Sets
10 Inch Worms
20 Scap Pull-ups
20 Scorpion stretches
60 Seconds Wrist Series Stretch
20 Wall Runs or 10-15 Feet HS Walk Practice

Four Sets
A1)Shoulder Press x 4-6 Reps @75-85%
Rest 30 Seconds
A2)Tuck Rocks x 90 Seconds
Rest 90 Seconds

B) EMOM for 16 MIN
Min1: 7 Wallballs+ 7 Burpees
Min2: 30 Second Side Bridge on Left + 10 Hip Taps on floor
Min3: 30 Second Side Bridge on Right + 10 Hip Taps on floor
Min4: 30 Seconds Ring Row

  • February 10, 2016
  • WODs

Tue / 9 Feb 2016

Daily WOD

A. CFSD W/U #​3

B. Strength/Skill­ 5­-10min to build, mobility between sets
Snatch Balance

5×1 @ 65
3×1 @ 75%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 100%

C. For Time

8 Deadlifts (155/105)
7 Cleans
6 Snatches
8 C2B Pull-Ups
7 Pull-Ups
6 Muscle Ups
6 Deadlifts
5 Cleans
4 Snatches
6 C2B Pull-Ups
5 Pull-Ups
4 Muscle Ups
4 Deadlifts
3 Cleans
2 Snatches
4 C2B Pull-Ups
3 Pull-Ups
2 Muscle Ups

Mobility and Conditioning Class

Mobility
● 10min Glutes
● 5min Scap

MCR/Core

● 2min L-Sit

Conditioning
16min Rotating Tabata
● Goblet Lunges
● Jumping Jacks
● Ring Rows
● Plank Holds

Team CFSD

A) 12 Min Amrap

15 Box Jumps
25 kbs
5 Muscle Ups/ 10 Dips

B) Snatch x 7

1 Snatch Deadlift + 2 Snatch

C) Pause Cleans x 5
Pause 3 seconds at the knee

Gymnasty

Handstand Drills + HS Endurance

  • February 9, 2016
  • WODs

Mon / 8 Feb 2016

Daily WOD

A. CFSD Warm Up #1

B. Strength:
Squat (Warm Up to 70%), THEN
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%

C. Skill:
6 Rounds

60 sec HEADstand Hold
Rest 30 sec

C. Conditioning
‘The Ghost’

6 Rounds
1 min Rowing
1 min Burpees
1 min Double Unders
1 min Rest

Mobility and Conditioning Class

Mobility

● 20min Full Body Mobility

MCR/Core

● NONE

Conditioning
18min AMRAP
● 600m Run/750m Row/3min Bike
● 40 SitUps
● 20 Goblet Squats
● 10 Ring PushUps

Team CFSD

A) Front Squat
5 @ 65%
10 @ 60%
5 @ 70%
10 @ 65%
AMRAP @ 60%

3 Min AMRAP x 4
5 Snatch 95/65
30 Double unders
5 Burpees

Rest 90 seconds between rounds

C) Row Sprints 60 seconds on 60 off x 5

Ladies

Warm-up: 2 Sets
10 Inch Worms
20 Rolls on IT bands per leg
20 Pass Throughs
16 Alternating Cossack Squat

A1) Back Squat 4 x 8 @ 75% of 1RM
Rest 30 Seconds
A2) Single Leg KB RDL
Rest 60 Seconds

B)5 Rounds Each for time
200 Meter Run or Row
30 Russian KBS
20 Situps

  • February 8, 2016
  • WODs
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