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Caroline

Caroline

WOD:

1. AMRAP 8 of:
3-6-9-12-15…as high as possible of:
Power Snatch, 95/65
Box Jump Overs, 24/20

2. Squat
10×3 Front Squats, across

Mase

Mase

WOD:

1.Pause Front Squat – Heavy Set of 3
2. High Hang Squat Clean – Build to a Heavy Set of 2
3. Squat Clean – Build to a Heavy Set of 1
*Take ~ 15min at each lift

 

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

WOD:

1. “Team Jack”
Teams of 2
AMRAP 20:
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Parters complete full rounds before switching.

Arielle

Arielle

WOD:

If you are confident in ALL movements, do the workout as Rx. Otherwise choose either A,B or C. 

COMPETITORS:

1. With a running clock…
A. at the 0:00
AMRAP 5 of:
5 Bar Muscle ups
5 Box Jumps, 40/30″
5 Squat Cleans, 155/105

B. at the 5:00
5 mins to establish a max complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

C. at the 10:00
18-12-6 reps For time of:
Dead Lifts, 275/185
Strict HSPU

One barbell for all three wods, only the athlete can change the weight.

EXTRAS:
1. Squats
6×6 Front Squats, across

 

WOD:

1. “Jake the Snake”
10-9-8-7-6-5-4-3-2-1 Jerks, 155/105, no racks
2-4-6-8-10-12-14-16-18-20 Pull ups

 

COMPETITORS:
1. Squats
10×3 Back Squats, across

2. For time
300 Double unders – every time you break complete 10 GHDSU or T2B

WOD:

Teams of 2 or half reps solo:
AMRAP 15:
20 Calorie Row, 40 Burpees
30 Calorie Row, 60 Kettlebell Swings (53/35)
40 Calorie Row, 80 Box Jumps (24/20)
50 Calorie Row, 100 WallBalls (20/14)

NO 10 am workout today,  9:30 am instead. Sorry for the late change. Spread the word if you know others planning on a 10am.

WOD:

1. Bench Press 20min:
Build to a Heavy Single

2. DeadLift 20min:
Build to a Heavy Single

Extras:
3. Squat
8×4, across

WOD:

With a running clock…
1. at the 0:00, ARMPAP 5 of:
10 Bar Facing Burpees
15 Thrusters, 95/65
20 C2B Pull ups

2. at the 5:00
5 mins to establish a 5RM Low Hang Snatch – low hang is below knee, but off the ground

3. at the 10:00, for time:
25 OHS, 135/95
75 Double unders
25 Cal Row
75 Double unders
25 OHS, 135/95

Must use the same barbell for all three wods, and you are responsible for changing your own weights.

WOD:

1. Beast Builder V1:
EMOMx9
Min 1: 7 unbroken Hang Squat Cleans + 1 unbroken Jerks, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135

 

COMPETITORS:
1. Squats
10×3 across

 

WOD:

1. For Load:
Front Rack Walking Lunge (Gym length)
OH Walking Lunge (Gym length)
*Build to a challenging weight in each*

2. Strict C2B Pull-ups:
5xMax Effort

 

WOD:

1. Warm-up/skills: For Time:
10-8-6-4-2 Strict HSPU
5-4-3-2-1 Muscle ups

2.  “Work It Wednesday”
EMOM:
4-5 rounds of:
Min 1: Max Pushups
Min 2: Max Wall Ball Shots
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max OHS (45#/35#)
Min 6: Max Cals on Rower

 

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

 

WOD:

1. Snatch 20 min:
1RM Power Snatch

2. With a Running Clock:
AMRAP 3:
3 Power Snatch (135/95)
20 DU

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
20 DU

WOD:

1. Clean & Jerk  20 min:
1 RM Power Clean and Jerk

2. For time
Cash-In: 1,000m Row
Followed by 6 RFT of:
9 Front Squats, 155/105
9 C2B
9 KBS, 2-pood/1.5-pood

 

COMPETITORS:
1. Squats
6×6 Front Squats, across

Reminder, this Saturday Halloween Party starts at 5pm. Directions to the party can be found at the gym. Hope to see everyone there!

 

May have posted this before but it is a cool vid..

WOD:

1. Snatch 15 min:
Build to a Heavy Squat Snatch.

2. Clean 15 min:
Build to a Heavy Squat Clean.

3. Jerk 15 min:
Build to a Heavy Push or Split Jerk.

 

COMPETITORS:
1. Squats
7×3 Back Squats, across

Reminder, this Saturday Halloween Party starts at 5pm. Directions to the party can be found at the gym. Hope to see everyone there!

 

WOD:

1. AMRAP 10min:
1 Legless Rope Climb
15 Wall Ball Shots (20/14)
*Legless rope climbs only if you are very proficient at rope climbs with your legs

Tiffany

Tiffany

WOD:

1. Deadlift:
Take 15 Min to establish a Heavy 3rep Deadlift

2. EMOM 15min:
Min 1: Max Effort Deadlift @ 75% from part 1
Min 2: Max effort Box Jumps (24″/20″)
Min 3: Rest

 

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

WOD:

1. For time:
1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

 

COMPETITORS:
1. Make up a missed WOD from the past week.

WOD:

1. AMRAP 8min:
3 Power Cleans (135/95), 3 Calorie Row
6 Power Cleans (135/95), 6 Calorie Row
9 Power Cleans (135/95), 9 Calorie Row
12 Power Cleans (135/95), 12 Calorie Row
Continue pattern, adding 3 reps each round, until time is up.

 

COMPETITORS:
1. Squats
6×6 Back Squats, across

2. For time
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20

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*