WODS 2/10/20 to 2/14/20

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Monday February 10 “Dead Space” On the 5:00 x 4 Rounds: 7 Power Snatches (135/95) 15/12 Calorie Assault Bike/Row 7 Overhead Squats (135/95) 20 x 10 Meter Shuttle Runs We don’t work change of direction very often.  Its still an important part of fitness.  Outside, 2 squares is 10m.  The idea is you go as… Read more »

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… Read more »

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… Read more »

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… Read more »

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… Read more »

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… Read more »

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… Read more »

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… Read more »

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… Read more »

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…. Read more »