WODS 2/3/20 to 2/7/20

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Monday February 3

Back squat 3×10 70%or more than last time
“Field of Dreams”
3rds
20/15 row/Bike
15 KBS 70/53
20/15 Row/Bike
10 Strict pullups
We are at end of our 2nd wave of front squats.  Today we mix in some high rep back squats to keep the momentum going.  We have 1 more 3 week stint then max, woot, woot!  On today’s wod, get it on the Row/bike.  You need to come out at 85% and try and hold on.  Don’t over pace it!  Its ok if you break up the pullups.  They are supposed to slow you down.
Tuesday February 4

15 min AMRAP
“Prince of Thieves”
8 Push Press 115/75
8 Dball clean
15/10 Pushups
50m Dball carry
Today we mix upper body pushing with lower body odd objects.  Set a pace you can maintain today.  Usually, starting a little slower and then speeding up at about min, if you feel good, 5 is the way to go.  Break up the pushups with short sets/rests from the beginning if they are gonna be an issue.  Steady pace wins the race.
Wednesday February 5
Power clean
3 EMOTMx3 rest 1 min
2 EMOTMx3 rest 1 min
10 min to find heavy single
21.1
7 min AMRAP
7 power cleans 135/95
25 DBl unders
We are gonna find our 1rm power clean today.  The EMOTM is merely a warmup.  Then we go heavy, but we want good movement.  The wod is 21.1 becuase it should feel like an open wod.  Very high HR.  You’ll have to come out hot and try and hang on!
Thursday February 6

“The Untouchables”

Bike/Row
50-40-30-20-10
Wall ball
40-32-24-16-8
Muscle ups
5-4-3-2-1
We will spend the first part of class dialing in MU.  We will scale them as needed.  You just gotta grind through the rest of this.  Set a pace you can maintain and then try and speed up when you get to the round of 30.
Friday February 7
 
“The Postman”
3rds
800m run
8 Deadlifts 335/215
This is a mix of aerobic work with heavy lifting.  Use a weight that you can do with good form.  Doesn’t need to be unbroken, but you should be consistent.  We’ll spend a few min finding out what weigth to use.

WODS 1/27/20 to 1/31/20

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Monday January 27

Power clean+FS+PJ every 90 sec x 7

“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

The complex is meant to dial in the 3 lifts of the day. For more experience athletes, get heavy but move well. For newer people, simply use this to practice the movements. I want you guys to use a weight you can do in 2-3 short sets quick rest. Single on the PC are ok as long as they are fast.

 

Tuesday January 28

“Speed Limit”

AMRAP 6 min
Buy-In: 50/35 Cal row/bike
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
Rest 3 min
Buy in 50/35 Cal /row/Bike
Max rds
8 BBJO
8 Pullups
rest 3 min
50/35 Cal row/Bike
max rds
8 BBJ0
8 Toes to bar

We take a break from the weights today and focus on cardio and upper body. Get the row/bike done so you have time on the clock for the other movements. Send it on the burpees!

 

Wednesday January 29

Front squat wave 3-1-3-1-3-1
82-87-85-90-87-92
or 5×3 32X1

5rds
12 DB lunges 50/35
12 Ball slams 40/30
20 Abmat situps

Our wave is later in the week this week and will be a little harder. Don’t be afraid to dial it back to move well. I want it challenging, but doable. Tempo are a good option if you aren’t ready to lift heavy yet. Set a pace you can maintain on the wod and hang on!

 

Thursday January 30


Bar MU skills

Nate runs to the Bar

10 min ARMAP
2 Bar MU
4 SHSPU
8 KBS 70/53
100m run
Rest 5 minx2

This is a slight adaptation to a wod we’ve done before. The run allows the arms to rest. The key to this wod is to move well, and be in good position. Small sets so make everything count!

 

Friday January 31

Hang power snatch+OHS+hang squat snatch E90 sec x 7

“Paw Patrol”
AMRAP 15:
40 Double Unders
12 Knees to elbows
6 Hang Squat Snatches (115/75)

We haven’t done squat snatch in a wod in a long time. Keep the weight light enough to where you can get at least 2 sets of 6 in a row. I want you to move well! We can find your weight in the beginning. This is all about skill refinement.

WODS 1/20/20 to 1/24/20

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Monday January 20

FS wave
3-1-3-1-3-1
Front squats 80-85-83-88-85-90
or 5×3 32X1

“Pins and Needles”
12 min AMRAP
10 Goblet lunges 53/35
100 m run
10 Knees to elbows
100m run

Back on the wave today folks! For new peeps, we’ll go with tempo to allow focus on technique. The wod is meant for a sustained effort for 12 min. Pick weights that allow you to run at a medium pace and transition right into the movement.

 

Tuesday January 21


“Deja Vu”
8 Rds(4each)
Teams of 2
30/20 Cal Row
10 Ring pushups
50m Sand bag carry
1 does full round then other does full round

Every now and then we need a partner wod during the week. Ring pushups are a great way to strengthen the chest and triceps, as well as help us get ring dips, HSPU and MU. I want you to bring it on the row each round. I expect it will be around 2-3 min work/rest each round.

 

Wednesday January 22

“Opening Day”
21-15-9:
Wallballs (20/14)
C2B Pull-Ups
Thrusters (95/65)
Box Jumps over (24/20)
Kettle Bell Swings (53/35)-American

Don’t be fooled by todays wod. This is a very high heart rate wod. Pace if from the beginning. There is a lot of grip involved. The pull ups will dictate the pace for most of us. Small sets short rests on the pull ups and thrusters. Consider breaking up the KBS to save your grip.

 

Thursday January 23

3x
10 strict pullups
10 seated DB Press
25 Abmat situps

“Red Lobster”
3rds
400m run
12 ball slams 40/30
2 Wall walks

Today is all about upper body and work capacity. The rep scheme on the wod is the way it is because I want you to run hard!!! The strength piece should be done for quality, not time. Boring stuff like this is what keeps our joints strong and healthy for a long time.

 

Friday January 24

“Crash Test”
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Bar Facing Burpees

Don’t get too crazy on the row. You should go at 80% effort. Don’t go for a big set of deads unless you can get 22+, otherwise your breaks will be too long. I’d suggest breaking it up in even chunks with short rests. For the burpees, you just gotta get’em done.

2020 Upcoming Events!

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2020 CrossFit Events

January 18, 8:30am Farewell to Ana and Kris H WOD and potluck after

January 18-25 – Buddy Pass Week (bring a friend because Friends don’t let Friends fitness alone)

February 23, 11am – Biathlon and Brunch.  This will be our first CFC nerf gun and assault bike biathlon.  We will run this alongside a potluck brunch.  More details coming soon!

March 14, 6pm – Progressive Dinner – contact Molly if you’re interested in being a host house.

April 25, 9am – Beach WOD & Brunch.  Workout at North Beach and then brunch somewhere in town. No 8:30 class at the gym, Olympic lifting class TBD.

May 25, 9am – Memorial Day Murph

June 19, 7pm – Movie Night at the gym.  We will most likely be showing the original Top Gun in preparation for the release of Top Gun: Maverick on 6/26 (and Clint has NEVER seen Top Gun!). We will have the BBQ out and it will be family friendly.

July 4 – Fourth of July workout at CFC

July 24 – 2020 Olympics opening games.  We will have an Olympic competition within the gym that coincides with the 2020 Olympics.  More details to come as we get closer.  Opening Ceremonies will be a workout and BBQ at CFC Friday afternoon.

August 1 – 10 year anniversary of the Russell’s owning CFC.  We will be doing something fun! Details TBD

August 9 – Closing of the CFC Olympics and medal count (7/24-8/9 will have ongoing opportunities to earn medals in our CFC Olynpics)

September (exact date TBD) – Bowling Night

October 10 – November 11 is the CrossFit Open – workouts will be Saturday mornings

October (exact date TBD) – Cooking class of some sort!

November 14, 8:30am – CrossFit Coronado Friendsgiving – workout and then enjoy a Friendsgiving Brunch.  Friends are the family you chose!

December 12, 6pm – CFC 2020 Christmas Party

 

WODS 1/13/20 to 1/17/20

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Monday January 13

1rd every 90×8
3 power cleans+1 Jerk

“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

Today we focus on cycling technique for power cleans. Then pick a weight you could do 15+ in a row when fresh. We want this wod to sting a little bit so you need a weight you can move quickly.

 

Tuesday January 14

3x
20 banded glute bridges
8/8 Single arm DB press

“Part time”

3 Rounds:
12 Burpees over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
18 Alternating Dumbbell Snatches 50/35
18/12 Calorie Assault Bike/Row

The strength piece is here to correct imbalances as well as open up the shoulders for the single arm snatch. This wod is longer than it looks. Don’t come out too hot. Focus on breathing.

 

Wednesday January 15

” Four Loko”

On the 4:00 x 5 Rounds:
200m run
40 Double Unders
7 Front Squats 225/155 or 70-75% Should get 1 min rest rd 1…

Ya buddy! I want you to bring it on the run! Scale the distance if you need need to. The weight should be heavy but you shouldn’t fail. You should get 7 in a row every round. Racks are ok but some people will need to go from the floor.

 

Thursday January 16

“Swoletron”

EMOTMx24 min
1: 6 close grip Bench press
2: 12 DB step ups 1×50/35 24/20
3:18/12 Cal row
4: 15/15 Russian twists

Today we add in bench press with a little bit of heart rate. Focus on your breathing, and pick a weight you can hit 6 in a row. I didn’t add a % because we don’t do this that often. I want the elbows in and shoulder blades pinched together. Send it on the row. This is where you improve your work capacity!

 

Friday January 17

Back squat 3×10 65-70%

“Blue Steel”
3rds
400m run
20 Pushups
14 Box Jump overs 24/20
12 Toes to bar

High reps today on the back squats! This week we back off from our waves, but don’t worry , they will come back next week. Bring it on the run! Today is all body weight so we want you to run hard!!!

WODS 1/6/20 to 1/10/20

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Monday January 6
Front squat
3 70%
1 80%
3 75%
1 85%
3 80%
1 90 % OR
6×3  Tempo 32X1
“Airplane Mode”
8 min AMRAP
2/2, 4/4, 6/6, 8/8…
DB thrusters 50/35
Pullups

Those of you that are more advanced, go for the wave.  It will help activate more motor fibers which will help you lift more.  Newer people, I want you to work on the tempo so that you can own the movement.  Slow and steady wins the race on the wod.  Try and maintain a constant speed throughout.  Break up the pullups sooner rather than later.

Tuesday January 7

Power clean 2 EMOTMx6 min
3 Rounds:
100 Double Unders
4 Wall walks
10 Power Cleans
135/95, 165/110, 195/125
During the warmup, I want you to get up to the heaviest weight you will hit in the wod.  This way, you can move the weight faster when you back down.  The power cleans in the wod will most likely be quick singles.  This should get heavy, but not above 85% on the last round.
Wednesday January 9
“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Goblet squat 70/53
20/15 Calorie Row/bike
The key here is pacing.  Don’t bite off more than you can chew.  The snatches should be done in 2-3 quick sets at most!!! Same goes for the goblet squats.  Try and hold 80% on the rower.
Thursday January 10
Strict pullups 3×10
“Atlas”
3rds
200m run
10/7 Strict HSPU
200 run
10 Ball slams 40/30
200m run
Time to get swole!!!  HSPU are equal parts strength and mobility.  The pullups will help set your shoulders back and improve overhead rom for the HSPU.  If you don’t have them, we’ll scale with seated DB press.  Look forward to more upper body stuff as the weeks progress.
Friday January 11
“Marston”
20min AMRAP
1 Deadlift 405/285
10 Toes to bar
15 Bar Facing burpees
This wod is named after a SEAL that was killed in 2015.  The deadlift is ridiculously heavy.  The goal is not for everyone to go RX.  I want you to pick a weight you can move slowly for 20 min.  Don’t go above 85% 1rm!!!!  Don’t underestimate how hard the TTB burpee combo is.  Time to earn the weekend CFC!

WODS 12/30/19 to 1/3/20

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Hey CFC! This week we will do some fun wods with the goal of burning off some of those Christmas treats! Our next cycle will resume next week and will focus on front squats, hang snatch, and long aerobic efforts.

Monday December 30

“Never ending story”

EMOTMx24

1:Row 18/12 cal or 40 sec max cal for scaling
2:20 Abmat situps or 15 Vups
3:bike 15/11 Cal or 40 sec for scaling
4: 3 Deadlifts 80%

 

Tuesday December 31

Last wod of 2019! TBA

 

Wednesday January 1

1st wod of 2020! TBA

 

Thursday January 2

Push Press 3 EMOTMx8

3rds
400m run
15 KBS 70/53
12 Push Press 115/75

 

Friday January 3

3rds
30 Wall balls 20/14
12 TTB
60 DU
at the 10:00
3rds
7 Power cleans 135/95
14 Box Jump overs 24/20
4 Bar Muscle ups

 

 

WODS 12/23/19 to 12/27/19

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Monday December 23

Front squat Find 1rm

“Wonderwall”
60 DU 30 Burpees
60 DU 30 Wallballs 20/14
60 DU 30 2x sumo KB DL 53/35(share if needed)
60 DU 30 Wallballs 20/14
60 DU 30 Burpees

We need to test our 1rm FS so we have a solid benchmark for the next cycle. We’ll retest it towards the end of February. This wod is supposed to sting. Set a pace you can maintain and hang on tight! The KBDL are easier on the low back and light up the backside. Just what we need before Christmas!

 

Tuesday December 24

9am class only!

Wednesday December 25

Merry Christmas!

Thursday December 26

9am class only!

 

Friday December 27

“Sprint Tri”
3rds
400m run
500m row
.6 Bike

Remainder of class to find 1rm Hang snatch!!!!

Most people’s snatch improves post aerobic effort because it gets them really warmed up. We’ll retest this at the end of February. We want gains in both endurance and the snatch. Go get it!

 

WODS 12-16-19 to 12-20-19

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Monday December 16

2 hang power snatch+1 OHS+1 hang snatch 1rd every 1:30×6

“Power Move”
10 min
6 Hang Power snatch 95/65
9 OHS 95/65
12 Box Jump overs 24/20

A lot of us struggle with overhead position. Simply spending time in these positions will help improve it. I want you to be able to do the reps of the wod all in a row. Light weights fast today!

 

Tuesday December 17

“Lead Foot”
5 min AMRAP
2rds
12 Deadlifts 225/155
12 Toes to bar
Max cal bike/row
rest 3 min
5 min AMRAP
2rds
9 Deadlift 275/185
9 C2B pullups
Max cal bike/row
rest 3 min
2rds
6 Deadlifts 315/205
6 Bar MU
max cal bike/row

You should go through the deadlifts/gymnastics for rd 1 and 2 at 85% so you can send it on the row. The quicker you get to the machine the more calories you’ll get. Round 1 should be unbroken, or close to it, on the deads. R2, 2 sets max, rd 3 heavy. Don’t go to failure on the gymnastics. Your upper body takes longer to recover. Be smart.

 

Wednesday December 18

Front squats
3,2×1 pause in hole 5×2 75% and up
or
3-1-3-1-3-1. 70-80-75-85-80-90%

“Geico”
3 Rounds:
400m run
60 Double Unders
10 Thrusters (115/75)

Playing around with some new ideas on the strength today. If your newer, pick option 1, if more experienced option 2. today is all about work capacity. The thrusters should be heavy but you should be able to do 1 set of 10 in a row. I want you to scale this so you can still run hard!!!

 

Thursday December 19

3x
25 Pushups
15/15 Russian Twists

Rope climb skills

“Stairmaster”
2-4-6-8-10-12-14-16-18-20
DB step ups 24/20 1×50/35
KBS 70/53
1 Rope climb/Rd

Today is all odd object/movements that we don’t see that often. Pushups are boring but will really help you get stronger. The key to this wod is the transitions. Try and set a steady pace.

 

Friday December 20


HSPU skills

“Yin and Yang”
3rds
Row 500m/Bike.6
5 Strict HSPU
50m DBall carry
Immediately into
3rds
Bike/Row(switch) 500m/.6
10 DB Push Press 50/35
50m SOL carry

Your goal should be to hold a steady pace on the row/bike. Thats where you make up time. The only thing you should break up are the HSPU. Everything else you be pretty consistent.

WODS 12/9/19 to 12/13/19

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Monday December 9

Power snatch+snatch EMOTMx8 min

“Flintstones”
3rds
42 Wallballs 20/14
24/21/Bike/Row
12/8 Strict pullups
6-4-2 snatch(115/75-135/95-155/105)

Today we focus on heavier snatches while fatigued. Break up the WB in even chunks throughout the wod. If the weights are too heavy, scale down, or stay the same. We want them to be quick singles.

 

Tuesday December 10

5 single arm DB press+15 V-ups x4


“Little DIpper”
21-15-19
DB push Press 50/35
Burpee Box Jumps 24/20

Single arm pressing will help activate the obliques and along with the V-ups will help keep our core strong. V-ups have great carryover to our gymnastics movements. Today’s wod is meant to be a high heart rate sprint. Go get it!

 

Wednesday December 11

DU skills

“Low tide”
AMRAP 6:
Buy-In: 700 Meter Row/.9 Bike
7 Squat Cleans (95/65)
25 Double Unders

Rest 3 Minutes

AMRAP 6:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 3 Minutes

AMRAP 6:
Buy-In: 300 Meter Row/.3bike
3 Squat Cleans (135/95)
25 Double Unders

In order to have anytime on the cleans, you have to send it on the row. I would like to see 2+rounds every time.

 

Thursday December 12


“Christmas Cookies”
18 min AMRAP
16 Abmat situps
12 Ball slams 40/30
8 DB Front rack lunge 50/35
4 Strict HSPU

Lots of abs this week! Scale this so the only thing that you break up is the HSPU. We can scale those with seated press or abmats. We want 18 min consistent movement.

 

Friday December 13

“Steam Roller”
400m run
1 Bar Muscle up
2 Deadlifts 315/205
400m run
2 Bar Muscle ups
4 Deadlift 315/205
400m run
3 Bar Muscle ups
6 Deadlift 315/205
400m run
4 Bar Muscle ups
8 Deadlift 315/205
400m run
5 Bar Muscle ups
10 Deadlift 315/205

Something for everyone today. Running for cardio, bar muscle ups for skills, and heavy deads for the meatheads. I WANT YOU TO SCALE THIS SO YOU CAN RUN HARD:) First 3 rounds of deads should be unbroken. If not there yet on bar mu, we can scale the reps if needed.