Saturday 20142222 @ 0900

Posted: November 22, 2014 by ladygrape01 in Uncategorized
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Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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WOD:

“Hansen”

5RFT:

30 KB Swings (2/1)

30 Burpees

30 GHD Sit Ups

Scaling Options:

GHD – BF SU

KBS – 1.5/.5

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Xtra:

Roll Out EVERYTHING

Friday 20141121Open Class

Posted: November 20, 2014 by ladygrape01 in Uncategorized

S/S/S:

Deadlift

5, 5, 5+  70% of 3rm

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WOD:

3 min AMRAP

-200m run

- Unbroken Reps Wallballs (20/14)

Rest 1:30

3 min AMRAP

-  200m Run

- Unbroken Reps OH Walking Lunge (45/25)

Rest 1:30

3 min AMRAP

- 200m Run

- Unbroken Reps Alt DB Snatch (Heavy)

*Score is total Reps of Wallballs, Lunge, Snatch.

Scaling Options:

Run -> 150m row

OH Lunge -> weight as needed

DB Snatch -> weight or cleans if shoulder is bad

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Xtra:

4 rounds

2 Sandbag Get-ups per side

30 Sec Banded Hamstring Stretch

Thursday 20141120 Open Class

Posted: November 20, 2014 by ladygrape01 in Uncategorized

S/S/S:

Video courtesy of nakathletics.

Bar Muscle Up Progression 2

(or continue pull-up work)

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WOD:

Team workout.  Use a number of stations so each has one member or if more athletes then stations, split into two or three teams.  Reduce stations from the bottom.   For example if you have 4 athletes, then use 200m run, push-ups, GHD, & air squats.  The run is the indicator to switch stations.  When the running athlete finishes, athletes rotate to next station.  In our example, the air squat athlete would start 200m run.  Each athlete does five rounds of each station.  Score is total reps on body weight movements.

CF team Body Weight Circuit

5 rounds for reps

200m run

Push-ups

GHD sit-up

Air squats

Pull-ups

Double-Unders

Scaling Options:

Push-ups> knees as needed

GHD > butterfly sit-up

Pull-ups > Jumping pull-ups

Double-unders have no sub.  You work DU during your slot.

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Xtra:

yoga stretches

7 stretches

1. Downward-facing Dog

2. Child’s Pose

3. Pigeon Pose

4. Triangle Pose

5. Cat and Cow Pose

6. Upward-Facing Dog (forward fold)

7. Cobra (Upward-Facing Dog)

Wednesday 20141119 Open Class

Posted: November 18, 2014 by ladygrape01 in Uncategorized

S/S/S:

Back Squat

5, 5, 5+  using 70% of 3rm

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WOD:

Couplet

For Time:

42 Double Unders

21 Russian KB Swings (2/1.5)

30 DU

15 Russian KB Swings

18 DU

9 Russian KB Swings

Scaling Options:

Some DU?  Then go straight 21-15-9

No DU become Singles at x3 (63/45/27)

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Xtra:

3 Rounds

10 Walking Lunge w/ light DB

10 Bulgarian Squat w/ light DB

10 step ups w/ light DB

Quad Stretch

Tuesday 20141118 Open Class

Posted: November 17, 2014 by ladygrape01 in Uncategorized

 

S/S/S:

Videos courtesy of nakathletics.

Kipping pull-up practice,

If you have kipping pull-ups,

then Bar Muscle Up Progression 1.

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WOD:

3 RFT

250m row

10 push press at 115/75

Rest 3 minutes

3 RFT

3 bar muscle up

10 power clean at 115/75

 

Scaling Options:

Push press/power clean to weight

Each bar muscle up = 1 pull-up (c2b preferred) and 1 burpee

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Xtra:

3 rounds

1 min max sit-ups

Rest 30 seconds

 

Monday 20141117 Open Class

Posted: November 16, 2014 by ladygrape01 in Uncategorized

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Saturdays Fun Comp athletes! 

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S/S/S:

Bench Press

5, 5, 5+ using 70% of 3rm

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WOD:

12 min AMRAP

3 Wall Balls (20/14)

3 Sumo Deadlift High Pull (75/45)

Add 3 to each for each round (3,3; 6,6; 9,9…)

 

Scaling Options:

Scale weight on both as needed

Form over going heavy, but keep intensity

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Xtra:

Video courtesy of ExpertVillage.

3 Rounds

15 Lateral Shoulder Raises (Light Weight)

30 Second Doorway Stretch

 

Saturday 20141115 @ 0900

Posted: November 14, 2014 by ladygrape01 in Uncategorized

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Congrats Carl, Courtland, Haylee, and Bob on joining the 1,000 lb club! 

 

It’s time for another fun in-house TOTF fun comp. The 0900 class will start off the day with…

WOD:

 2,265 Calories

18 min cap
5 Rounds
11 Push Ups
Row 200 Meters
28 Butterfly Sit-ups
Row 200 Meters
14 Box Jumps (24/20)