Monday Hang power clean 15 min to find heavy set of 3 3rds 30 Wall balls 20/14 12 Hang power cleans 135/95 Roll quads, low back and shoulder mobility For the hang cleans, focus on foot position as well as fast elbows. This will carryover tremendously to the wod. A heavy set means heavy for… Read more »
Monday C2B pullups skills Front squat 3×7 70% 3 Rounds 400m run 15 Thrusters 115/75 15 C2B pullups You know there coming… This week or next week we’ll have Thrusters, C2B pullups, HSPU, and or wallballs. We’ll work on technique for connecting C2B in the warmup. Gymnastics is about economy of motion. Use this time… Read more »
Monday 5 March Strength 4 sets 5 Push Press 70-75% 20 Russian Twists “Speedy Gonzales” Metcon 1 Round every 5 min x 4 400m run 12 PP 95/65 50 DU Today’s strength is to help strengthen overhead pressing, as well as train the obliques. The obliques are very important in providing midline stabilization. For the… Read more »
Monday 26 February Strength 3 Sets of: Front Squats x 7 @ 75% Rest exactly 2 minutes between sets. MetCon “You Ain’t Got No Legs Lt. Dan” Complete the following For Time: 21-15-9 Thrusters 95/65 Pull Ups *On the top of every minute starting at 1:00, complete 3 Burpees before continuing with the workout. We… Read more »
Announcement The Open is upon us! For those of you who are looking to place competitively or beat your Open rank from last year, this week is your taper: don’t go full clip on any of the lifts and prioritize good reps and positioning over speed in the workouts. I would also recommend taking extra… Read more »
Don’t forget to check out our CFCers competing Saturday at the Swolemate Showdown at Outlier! Monday 12 February Strength 3 Sets of: Front Rack Lunges* x 8 (each side) *These are barbell lunges taken from the ground. Rest 2 minutes between sets. MetCon “Smells of Rich Mahogany” *The following WOD will be taken as three… Read more »
Monday 5 February MetCon “Why Are You So Sweaty?” Complete the following for time: 100m Farmers Carry 50/35 30 DB Thrusters 50/35 30 Toes-to-Bar 30 DB Snatches 50/35 30 Pull Ups 30 Front Rack Lunges 50/35 30 Ring Push Ups 100m Farmers Carry 50/35 No Strength or Skill portion today, just a good ole’ long… Read more »
Monday 29 January Strength EMOM for 8 minutes of: [Power Clean & Jerk] x 2 Build over the 8 minutes. MetCon “Did you Touch My Drumset?” AMRAP in 3 minutes of: 5 Power Clean & Jerk 135/95 7 Bar-Facing Burpees over Barbell Rest 1 min, then repeat for a total of 4 Rounds. The EMOM… Read more »
Monday 22 January Strength 5 Sets of: Front Squat* x 7 @ Build to today’s heaviest set *Taken from the floor. MetCon “An Offer He Can’t Ref use” Complete the following for time: 800m Run 30 “Curtis P”* 115/75 1000m Row *”Curtis P” is 1 Power Clean + 2 Alternating Lunges Changing it up today… Read more »
Monday 15 January Strength 3 Sets of: Front Squat x 8 @ 70% Rest exactly 2 minutes between sets. MetCon “Ohana Means Family” 3 Rounds for Time of: 35 Wall Balls 20/14 15 Knees-to-Elbows 50 Double Unders Jumping back into Front Squats this week at a moderate load. Knock out all three sets at 70%… Read more »
