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Workout Of The Day – Tuesday 11/20/2018

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WOD

Strength
Bench Press 4 sets x 10 reps

Metcon
Winter Challenge Event 2
Buy-in 500/400m Row
Then 3 Rounds
12 Burpees Box Jump Overs 24/20
10 Toes to Bar
8 Pull Ups
Cash-out 500/400m Row


OLYMPIC LIFTING

Part1:
Power Snatch + Hang Power Snatch Above Knee + OHS
2+2+1 x2 @50% (1RM Snatch)
2+2+2 x2 @60%
2+2+1 x2 @65%
2+2+1 x5 @70%

Part2:
Deficit Snatch Pull
4×1 @70%
4×4 @80%

Pat3:
Pause Back Squat
4×2 @50 (1RM Back Squats)
4×3 @60%


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Monday 11/19/2018

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WOD

Strength:
Back Squats 4 sets x 10 reps

Metcon:
Winter Challenge Event1:
5mins Window
1 Rope climb then,
Max Unbroken Snatches (95/65)
*Perform 1 rope climb every time you drop the bar

1min Transition / Rest

5min Window
30 DUs then,
Max unbroken Clean & Jerk (95/65)
*Perform 30 DUs every time you drop the bar


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Saturday 11/17/2018

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WOD

Chipper 25min time cap
30 BMUs
100ft D-Ball Carry (100-70)
40 HSPU
100ft D-Ball Carry (100-70)
50 Burpees
100ft D-Ball Carry (100-70)
60 Wall Ball (20-14)
100ft D-Ball Carry (100-70)


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Friday 11/16/2018

By: 0

WOD

Strength
4 rounds:
12 Parallette Shoot Throughs
rest 45 seconds
12 Seated (on ground) straight leg DB Shoulder Press
rest 45 seconds
Metcon
3-6-9-12-15-18-21
Abmat Sit-ups
Ring Push-ups
**finish with 30 abmat situps after last 21 ring push-ups**

#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Thursday 11/15/2018

By: 0

WOD
2016 Regionals Events

0:00- 9:00 For Time:
104 Wall Ball, 20/14
52 Pull-Ups

10:00-26:00
4 Rounds For Time:
28 One-Legged Squats, alternating
15 Power Cleans, 115/80


OLYMPIC LIFTING

Part 1:
Clean + Hang Clean below the knee
1+3 x 2 @50% (1RM C&J)
1+2 x2 @60%
1+2 x2 @65%
1+2 x3 @70%

Part 2:
Clean Pull + Clean Pull below the knee
1+3 x1 @70%
1+3 x2 @80%
1+2 x3 @90%

Part 3: 
Jerk from rack
3×2 @50% (1RM C&J)
3×2 @60%
3×2 @65%
2×3 @70%

Accessory 
Press in Split position
3×4 each leg (light weight)


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Wednesday 11/14/2018

By: 0

WOD

Strength
Strict Press 3 sets x 3 reps

Metcon – Partner AMRAP WOD
0:00 – 16:00
Row 10x400m/300m

16:00 – 22:00
10 rounds
7 Sumo Deadlift High Pull, 115/75
5 Box Jump, 30″/24″

* Rest while partner works
* Note: each athlete completes 5 rounds


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Tuesday 11/13/2018

By: 0

WOD

Strength
Front Squats 3 sets x 2 reps

Metcon
7mins AMRAP
7 Power Snatches 115/75
70 DUs


OLYMPIC LIFTING

Part 1:
Snatch from blocks below knee
3×2 @50% (1RM Snatch)
3×2 @60%
3×2 @65%
3×5 @70%

Part 2:
Snatch Pull from blocks
4×2 @70% (1RM Snatch)
4×2 @80%
3×3 @ 90%

Part 3:
Back Squats
6×2 @50% (1RM Back Squats)
5×2 @60%
4×4 @70%


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Monday 11/12/2018

By: 0

WOD

Strength
Power Clean 3 sets x 2 reps

Metcon
HERO WOD
11min AMRAP
11 Power Cleans 135/95
11 Burpees Over The Bar
19 Deadlifts 135/95
18 Pull Ups

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. 


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible.