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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!

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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

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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

WOD:

1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

 

COMPETITORS:
1. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

WOD:

1. 3 RFT:
30 Calorie Row
30 KBS, 53,35
30 BJ, 24/20

2. Flexibility
work on some variation (or several variations) of a split for 10 minutes

Action from this Tuesday!

Action from this Tuesday!

 

WOD:

1. Jerk
Take 15 min and build to a 1RM Jerk

THEN:

2. Squat
5RM Back Squat
5RM Front Squat

AND/OR

2. With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

 

image (2)

 

WOD:

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB

WOD:

1.) In 25 min establish:
7RM Back Squat
7 RM Front Squat

 

2.) 3-5 Rounds of:
Max Effort Strict Pull-ups
Max Effort Bench Press @ 70%
Max Effort Kipping Pull-ups
Max Effort Push-ups
*Move from one movement to the next without rest.
*Rest as Needed between rounds.

WOD:

1. 3 RFT:
75 Double Unders
500m Row
25 Overhead Squats (75/55)

 

COMPETITORS:
1. Bench Press
5×6, build to heaviest 6

2. Squats
10×3 Front Squats, across

 

WOD:

1.) OH Walking Lunge: 4 x 14 steps
Use any object you wish but make the weight challenging for 14 steps.

 

2.) Pressing Weaknesses: 5 x 5-8 reps
Choose a upper body weakness, i.e; HSPU, Ring Dips, Push-ups, Push-Jerk. 5 sets of 5-8 reps. Add weight if you need to.

 

3.) Pulling Weaknesses: 5 x 5-8 reps
Same thing here for a pulling weakness, ie; Strict C2B, Muscle-ups, Rope Climbs, Rowing intervals.

OR

Make up a missed WOD

WOD:

1.) Deadlift
Take 15min and build to a Heavy 3 Rep Hand Release Deadlift

2.) Build to a Heavy Single:
Power Clean
Squat Clean

3.) EMOM x 7min
3 Squat Cleans (70%)


image (1)

 

WOD:

1. Row
500 meters for time

 

2. Strict Press Biathlon
800m Run

21 Unbroken* Strict Press, 115/75
800m Run
18 Unbroken* Strict Press, 115/75
800m Run
15 Unbroken* Strict Press, 115/75

*200m Run penalty must be completed any time the strict press is broken.

photo (14)

 

WOD:

1. Squat
5×7 Front Squats, across – stay on track we will be retesting your 1RM shortly.

2. “Karabel”
10 RFT OR 15 min AMRAP of:
3 Power Snatches, 135/95
15 Wall Balls

WOD:

1. Squats
10×3 Back Squats, across

2. 5 RFT
8 Strict TTB
8 DB Thrusters, 35/25
14 DB Walking Lunges, 35/25

 

COMPEITORS:

1. Jerk Complex
Push Jerk + Split Jerk, work up to a heavy set

 

WOD:

1.) For Time:
20 Wall-Ball Shots
4 Legless Rope Climbs
18 Wall-Ball Shots
3 Legless Rope Climbs
16 Wall-Ball Shots
2 Legless Rope Climbs
14 Wall-Ball Shots
1 Legless Rope Climb

 

OR

2.) Make up a missed WOD (equipment and space provided)

WOD:

1. Deadlift
3-rep Heavy

2. EMOMx14min
Odd:  7 Dead Lifts, 70% of 3-rep

Even:  200m Run (around Boynton sign)

 

COMPETITORS:

3 Sets of:
1 min Max Effort MU’s
1 min Max Effort Strict HSPU
1 min Rest

Squat
7×5 Back Squats, across

 

 


WOD:

1. Snatch
1RM

2. Squats
5×7 Back Squats, across

COMPETITORS:
3. “Jackie”
1K Row
50 Thrusters, 45
30 Pull ups

WOD:

1.) “Dinner Bell”
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400m Run

 

COMPETITORS:

1. Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

2. Squats
10×3 Front Squats, across

3. Pull ups
3 sets of 20 unbroken C2B Pull ups, rest as needed between sets