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Kota

Kota

WOD:

1. For Max Load:
10-8-6-4-2 of:
Power Clean
Bench Press
*Move from Cleans to Bench immediately, go as heavy as possible with good form*
*Rest ~3 min between sets*

 

COMPETITORS:
1. Squat
Front Squat, 10×3 across

Jules

Jules

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD:

1. 25 min Skill Work: Snatch
A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single
B. Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single
C. Snatch Balance – quickly work up to a heavy single
D. High Hang Squat Snatch – work up to a heavy single

2. For Time:
15 Power Snatches (95/65)
100 Double-Unders
12 Power Snatches (115/80)
100 Double-Unders
9 Power Snatches (135/95)
100 Double-Unders
6 Power Snatches (155/105)

 

COMPETITORS:
1. Front Squats
8×4 Front Squats, across

 

WOD:

1. 3-4 SLOW rounds of:
3 Strict HSPU (deficit if you can)
6 Strict TTB
9 Strict Ring Dips (weighted if you need)
18 Body Squats
Focus on perfect positions; weighted vest welcome

2. EMOMx21
Min 1: 8-12 SDHP
Min 2: 8-12 Hang Cleans
Min 3: Rest
*Choose a weight that is Heavy but that is sustainable for all 7 rounds.

WOD:

1) 3-5 Rounds For Reps:
2:00m Max Cal Row
2:00m Max Bench Press (you choose the weight)
*Rest 3-4 min between rounds*

 

COMPETITORS:

1. Clean Complex
Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single

2. Back Squat
10×3, across

 

 

 

From left to middle; Gena, Lindsey, Olivia

From left to middle; Gena, Lindsey, Olivia

From middle to right; Mason, Ian, Dave

From middle to right; Mason, Ian, Dave

WOD:

1) 5 x Gym Length OH Walking Lunge + Max Effort T2B
*5 heavy sets across the board immediately into max effort T2B*

2) Make up a missed piece from the week

 

WOD:

1. Power Clean
Build to a heavy single Power Clean

3. 21-15-9
Power Clean, 155/105
Bar Facing Burpee

 

COMPETITORS:
1. Squat
8×4 Back Squat, across

 

Mark

Mark

WOD:

1. Warm-up/Skills
Practice Handstand Walking or wallwalks or shoulder taps for 10-15 minutes

2. “3 RFT”
10 Dumbbell Strict Press, 50/30
10 Box Jump, 40/30″

3.”Annie”
50-40-30-20-10
Double-Unders
AbMat Sit-Ups

WOD:

1. Take 30 min: Snatch
A. Snatch Grip Push Press, work up to a heavy single
B. OHS, work up to a heavy single
C. Snatch, work up to a heavy single

2. For Time
30-20-10-5 of:
C2B Pull ups
Thrusters, 95/65

Heather

Heather

WOD:

1. Snatch
5×1 at Hang Squat Snatch at 80%

2. 4-5RFT:
12 KBS, 2-pood/1.5pood
12 TTB
250m Row

 

COMPETITORS:
1. Front Squat

5×1 across at 90%

2. 20 Muscle ups for time*
*rest 90 seconds every time you break

 

 

KSC

KSC

WOD:

1) 4 Rounds Of:
In Teams Of Two: One athlete works at a time:
2:00 min: DB Thrusters (50/30)
2:00 min: 100′ Shuttle Sprint
2:00 min: Rest
*Score is total reps

2) Make up a missed piece from the week

Dave

Dave

 

WOD:

1. Sumo Dead Lift
3-rep, Heavy

2. EMOMx14min
Odd: 5 Sumo Deads, 315/225 + 15 Air Squats + AMRAP Double unders
Even: Rest

 

Competitors:

1. Squat
3×3 Back Squat, across

 

Duane

Duane

WOD:

1. “Heather”
For Time:
800m Run, followed by:
5 RFT:
12 C2B
9 Squat Snatch, 95/65
6 Strict HSPU
followed by:
800m Run
20 Burpees

 

COMPETITORS:

2. 4 Rounds NOT for time of:
Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.

Awesome workouts from all competing athletes this weekend! Also, congratulations to Dave Passino for taking 1st place overall in RX mens, Ian Passino for 2nd place overall RX mens, and Lindsey Seymour for taking 3rd overall in RX womens.

Gena & Olivia

Gena & Olivia

WOD:

1. “Grace”
30 Clean and Jerks, 135/95

 

COMPETITORS:

1. Front Squat
5×5, across

3. Rowing
3x1000m, 3 minutes rest between

Reminder: CFP will be OPEN FROM 7 am to 8:30am for open gym this Saturday ONLY. This due to our neighboring box Wodtoberfest competition. Come support all of our member athletes competing this weekend, the more the better!

WOD:

1. 3RFT:
60 Double unders
30 Wall Balls, 20/14
15 Deads, 245/175

 

COMPETITORS:
1. Snatch
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

2. Back Squat
EMOMx10: 1 rep, across

 

Reminder: CFP will be closed this Saturday due to our neighboring box Wodtoberfest competition. Come support all of our member athletes competing this weekend, the more the better!

photo 1 (29)

 

WOD:

1) 10min AMRAP:
10 DB Hang Cleans (50/30)
10 DB Plank Rows
10 DB Walking Lunges

 

2) Make up a missed strength piece from the week

Reminder: CFP will be closed this Saturday due to our neighboring box Wodtoberfest competition. Come support all of our member athletes competing this weekend, the more the better!

WOD:

1. Jerks
A. 1 Heavy Push Jerk from Front Rack
B. 1 Heavy Split Jerk from Front Rack
EXTRAS:
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
*Take ~ 5 minutes to establish a heavy single in each*

2. EMOMx12min
4 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow rock
Min 3 – 7 Strict Pull-ups OR 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.

 

COMPETITORS:
1. Squat
3×3 Back Squat, across

Reminder: CFP will be closed this Saturday due to our neighboring box Wodtoberfest competition. Come support all of our member athletes competing this weekend, the more the better!

 photo (15)

WOD:

1. For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round.

WOD:

1. 50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
KBS, 53/35
Split Jump Lunges
Wall Balls, 20/14
Burpees

 

COMPETITORS:
1. Snatch
3 rounds of:
60# under 1RM
50# under 1RM
40# under 1RM
30# under 1RM
20# under 1RM
*Rest 1 min between lifts*

WOD:

1. For time:
30-20-10 Squat Cleans, 135/95
500m Row after each round of cleans.

 

COMPETITORS:

1. Squats
8×2 Box Squats

2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

 

 

WOD:

1. Front Squat
10-8-6-4-2 Front Squats, climbing

2. Strict “JT”
21-15-9 of:
Strict HSPU
Strict Ring Dips
Strict Push ups
*If you can not perform these movements strict, you scale using a kip.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

OR

2.) 3-5 Rounds (not for time)
5-8 Strict DB Press
5-8 Dips
8-12 Push-ups

photo 3 (30)

WOD:

1. Death by Power Clean, 155/105
20 Minute CAP
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Continue as far as possible.

- Start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.
– If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over…Etc or until 20 min is up.

 

2.) Make up a missed piece from Monday

Part of the crew from Friday!

Part of the crew from Friday!

WOD:

1. For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups

 

COMPETITORS:
2. Squats
5×5 Back Squats, across

3. EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups

Todd Wod 55 tonight @ 5:30. Hope to see everyone there! Bring some food and drinks if you plan to stay post workout!

Superman or Superwoman?

Superman or Superwoman?

WOD:

1.) “Todd WOD 55″

30 min AMRAP: Teams of 2. 1 athlete works at a time.

55 SDHP (95/65)
55 Burpees 
55 Kettlebell Swings (American, 35/53) 
55 Box Jumps (20”/24” or Step ups) 
55 Push-Ups (Hand Release) 
55 Ab-Mat Sit-ups 
55 Wall Balls (14#/20# & 8’/10’) 
550 m Run, out to Boyton Ave., around building & resume normal 400 m run.

Reminder, tomorrow we will be holding “Todd WOD 55″ at 5:30pm. This is a partner workout so feel free to bring a friend! Bring some food and drinks if you plan to stay post workout.

WOD:

1. Clean and Jerk
EMOMx9:
3 rounds of:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 rep at 30# under PR

 

COMPETITORS:
1. For time:
100 Double unders
followed by: 21-15-9 of:
Hang Cleans (95/65)
Back Rack Lunges (each leg)
Followed by:
100 Double unders

2. Front Squats
5×2 Front Squats, across

 

photo 2

Olivia

WOD:

1. Dead Lift
10-8-6-4-2, climbing

 

COMPETITORS:
1. Squat
3×3 Back Squat, across

2. Extra Work
2 rounds of:
:30 on, :30 off
L-Sit or L-Hang
Superman Hold
GHD Hold
Good Morning Hold, 45/35#

Reminder, this Friday we are doing “Todd WOD 55″ Workout start times and post workout celebration discussed at the box.  

 

photo 1 (27)photo 3 (27)photo 4 (28)

 

WOD:

1. “Tosh Sprints”
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

 

EXTRAS:

1. 3 RFT:
25′ Double KB Front Rack Walking Lunge, 1.5-pood/1-pood
1 Legless Rope Climb
25 GHDSU
1 legless Rope Climb

WOD:

1. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

 

COMPETITORS:
1. Squats
5×5 Front Squats, Across

2. Snatch Complex
Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch – work up to a heavy set

photo 2 (24)

WOD:
1. 7 RFT:
7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks, 155/105
7 Burpees

COMPETITORS:
1. Squat
10×2 Box Squat with bands, across


WOD:

1. Overhead Squat
work up to a heavy single

2. Snatch Balance
work up to a heavy single

3. Hang Squat Snatch
work up to a heavy single

 

COMPETITORS:
4. Squats
3×3 Front Squats, across

5. Row
5x300m Row, 1 minute rest between rounds

Linds

Linds

 

WOD:

1. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 315/210
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

2. EMOMx20
Odd: 5 Muscle ups
Even: 5 Bench Press

OR

2.  Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute

 

COMPETITORS:
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

 

Dave, Ian, Olivia, Dakota, Molly, Lindsey, John

Dave, Ian, Olivia, Dakota, Molly, Lindsey, John

WOD:

1. For Time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135/95

 

COMPETITORS:
Squats
3×5 Back Squats, across

2. Pause Squats
3×3 Double Pause Front Squats, Pause for 10 seconds at the bottom and 5 seconds half way up.

3. Ring Extensions – demo video
2×10 alternating arms – pause 1-2 seconds at extension
2×5 double arms – pause 1-2 seconds at extension

Reminder, Saturday we will be meeting at 10am at Cliff Haven beach for a beach workout. Bring regular workout shoes and a suit to swim, swim goggles if you would like.  

WOD:

1. Squat
Take 15 min and establish a heavy 1 rep Front Squat

2. “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

Weather permitting, this Saturday we are planning a beach workout at 10am instead of a 10am and 11am workout at the gym. More info about location and what to bring coming soon. Spread the word.

WOD:

1.) For max reps:
2 min AMRAP: DU’s
2 min AMRAP : Ab-mat-situps
2 minAMRAP: DU’s

 

2.) 3-5 Rounds of:
BHTN Strict Press: 8-10 Reps
Strict Ring Dips: 8-10 Reps
Bench Press: 8-10 reps
Rest 3 min between rounds

 

 

 

WOD:

1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. “The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

photo 1 (25)

Molly

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD:

1. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

 

COMPETITORS:

1. Snatch
A. 5 sets of 1 Snatch Pull at 1RM Snatch weight
B. 5 sets of 2 Snatch Deads at 1RM Snatch weight

NO 6AM or 7:30AM WORKOUTS TODAY. HAVE A GREAT LABOR DAY!

 

WOD:

1. Squat
1RM Back Squat

2. Row
500m easy
500m hard
500m easy
500m hard
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

 

EXTRAS:
1. For time
5 Clean and Jerks, 205/145
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
Row 500m
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 205/145