OCTOBER 2013
10/31/2013
BOURBON IN BELMONT
***NO NOONER TODAY (FRIDAY)***
CFS WOD - Friday 1NOV2013
COMPETITION WOD: On a running clock:
000:00 - 15:00 15 minutes to establish 1RM Overhead Squat
15:00 - 18:00 REST
18:00 - 30:00 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups 1-2-3-4-5-6-7-8-9-10 Deadlifts (M-275#/F-185#) *REST with remaining time **Athletes are eliminated and will not continue with the remainder of the WOD if they are not finished by the 30:00 mark
30:00 - 33:00 REST
33:00 - 36:00 3 minute AMRAP: Burpee Pull Ups
36:00 - 39:00 REST
39:00 - FINISH 400m Sprint
Posted on 10/31/2013 at 11:26 PM | Permalink | Comments (0)
10/30/2013
GAME 6
***NO NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 31OCT2013
SKILL: 2 Rope Climbs EMOM x10
METCON: With a 9:00 running clock: 30 Double Unders 15 Thrusters (M-95#/F-65#) x3 *Complete as many rounds as possible of "CINDY" with the remaining time ("CINDY" = 5 Pull Ups, 10 Push Ups, 15 Air Squats). **Score rounds + reps of "CINDY".
Posted on 10/30/2013 at 08:53 PM | Permalink | Comments (0)
10/29/2013
GEMMA
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 30OCT2013
STRENGTH: Front Squat Complex @ 65%: 1 Pause Squat (3 seconds) 1 1.25 Squat 1 Squat x8 *Sets are completed every 90 seconds
METCON: 7 Back Squats (M-225#/F-155#) 14 Box Jumps (M-24"/F-20") 21 Kettlebell Swings (M-70#/F-55#) 1 MINUTE REST x5
Posted on 10/29/2013 at 10:24 PM | Permalink | Comments (0)
10/28/2013
MERMAID
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 29OCT2013
SKILL: With a 8:00 running clock: EVEN minutes: 7 Handstand Push Ups (DIFFICULT) ODD minutes: 9 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.
METCON: 100m Row 21 Chest-2-Bar Pull Ups 200m Row 15 C-2-B Pull Ups 300m Row 9 C-2-B Pull Ups 400m Row 15 C-2-B Pull Ups 500m Row 21 C-2-B Pull Ups
Posted on 10/28/2013 at 11:09 PM | Permalink | Comments (0)
10/27/2013
GINGER ALE
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 28OCT2013
OLY WORK: Snatch (FULL SQUAT Snatch) 3 @ 65% 2 @ 75% 1 @ 85% *Sets are performed every 90 seconds **Repeat x3
METCON: 10 Power Snatches (M-115#/F-85#) 10 Over-the-Bar Burpees x5
Posted on 10/27/2013 at 09:50 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY AND WEDNESDAY***
***ALL OTHER CLASSES WILL GO AS SCHEDULED***
Posted on 10/27/2013 at 09:46 PM | Permalink | Comments (0)
10/24/2013
BLOW DART GUN
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - 25OCT2013
STRENGTH: 3 Butcher Pushes *Score time and load **5 minute cut off
METCON: With a 12 minute running clock, perform the following... 3 minute AMRAP: 6 Clusters (M-115#/F-85#) 6 Push Ups
3 minute AMRAP: 7 Squat Cleans (M-115#/F-85#) 7 Pull Ups
3 minute AMRAP: 8 Front Squats (M-115#/F-85#) 8 Toes-2-Bar
3 minute AMRAP: 9 Shoulder-2-Overhead (M-115#/F-85#) 9 Burpees
*Score total reps completed
Posted on 10/24/2013 at 08:16 PM | Permalink | Comments (0)
10/23/2013
BALANCE NECKLACE
***THERE WILL NOT BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 24OCT2013
SKILL: With a 10:00 running clock: EVEN minutes: 6 Handstand Push Ups (DIFFICULT) ODD minutes: 8 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.
METCON: 20 Kettlebell Swings (M-55#/F-35#) 10 Burpees 2 Rope Climbs REST 2 minutes x5 *30 minute cut off
Posted on 10/23/2013 at 09:10 PM | Permalink | Comments (0)
10/22/2013
RED STRIPE
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 23OCT2013
METCON: 21-15-9 Squat Snatch (M-95#/F-65#) *50 Double Unders between each set
TIME TRIAL: 1000m Row
Posted on 10/22/2013 at 10:45 PM | Permalink | Comments (0)
10/21/2013
DANCE PARTY
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 22OCT2013
STRENGTH: Back Squats 15 minute running clock @ 00:00 - 3 Reps @ 75% of 1RM @ 1:30 - 2 Reps @ 85% of 1RM Use remaining time to establish NEW 1RM
METCON: 30 Pull Ups 40 Wall Balls (M-20#/F-14#) 50 Box Jumps (M-24"/F-20") x2
10/21/2013
SCHEDULE AND NOONERS FOR THE WEEK
***ALL CLASSES WILL GO AS SCHEDULED AND THERE WILL BE NOONERS EVERY DAY THIS WEEK***
Posted on 10/21/2013 at 08:45 PM | Permalink | Comments (0)
10/16/2013
RIDE DIRTY
***SCHEDULE REMINDER: THERE WILL BE NO AFTERNOON CLASSES TODAY (THURSDAY) AND THE GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY AND MONDAY. GOOD LUCK TO ALL OF THE 30+ CFS ATHLETES COMPETING THIS WEEKEND DOWN AT INTEGRITY'S REVENGE!***
CFS WOD - Thursday 17OCT2013
STRENGTH/SKILL: 1 Butcher Push x3 *Every 1:30 **Athletes should select a load that allows them to finish all 3 rounds ***If all 3 rounds were completed last week, load should be increased
METCON: 30-20-10 Handstand Push Ups Toes-2-Bar
2 minute REST
3 attempts to establish MAX EFFORT unbroken Double Unders
Posted on 10/16/2013 at 08:10 PM | Permalink | Comments (0)
10/15/2013
STICKER PECK
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 16OCT2013
OLY WORK: 20 minutes to establish 1RM Clean & Jerk
METCON: 2 minute AMRAP: 3 Hang Squat Cleans (M-185#/F-125#) 6 Over-the-Bar Burpees *1 minute rest between rounds x4 **Rolling rounds ***Score total rounds + reps completed
Posted on 10/15/2013 at 06:21 PM | Permalink | Comments (0)
10/14/2013
US WEEKLY
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 15OCT2013
SKILL: With a 12:00 running clock: EVEN minutes: 5 Handstand Push Ups (DIFFICULT) ODD minutes: 7 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.
METCON: 1000m Row 100 Kettlebell Swings (M-55#/F-35#) 1000m Row
Posted on 10/14/2013 at 09:11 PM | Permalink | Comments (0)
10/13/2013
SMELL IT
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 14OCT2014
STRENGTH: Back Squats 3 Reps @ 75% 2 Reps @ 85% 1 Reps @ 95% x4 *Every 90 seconds
METCON: "INTEGRITY TIPOFF" 10 Ground-2-Overhead (M-95#/F-65#) 18 DB Thrusters (M-40#/F-20#) 200m Run 13 Overhead Squats (M-95#/F-65#) x3
Posted on 10/13/2013 at 08:21 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
DUE TO ALMOST ALL OF OUR COACHES AND A LARGE PERCENTAGE OF OUR ATHLETES HEADING DOWN TO CHARLESTON FOR INTEGRITY'S REVENGE AT THE END OF THE WEEK/WEEKEND, THERE WILL BE A MODIFIED GYM SCHEDULE THIS WEEK:
MONDAY: NORMAL SCHEDULE WITH A NOONER TUESDAY: NORMAL SCHEDULE WITH A NOONER WEDNESDAY: NORMAL SCHEDULE WITH A NOONER THURSDAY: MORNING CLASSES ONLY FRIDAY-MONDAY: CLOSED TUESDAY (OCTOBER 22ND): NORMAL SCHEDULE
Posted on 10/13/2013 at 06:39 PM | Permalink | Comments (0)
10/10/2013
DON'T LET THAT KNEE SLIP
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 11OCT2013
ROWING: MAX EFFORT 500m Row x2 *90 seconds rest between rounds **1 Burpee penalty for every second slower than 1st row ***Perform Burpees during rest ****Score 1st row time and total Burpees
METCON: PARTNER WOD *Both partners working at the same time 12 minute AMRAP: Partner A - MAX REP Front Squat (M-135#/F-95#) Partner B - 10 Toes-2-Bar + 12 Push Ups **Partners switch when Partner B completes 12th Push Up ***Score total Front Squats
Posted on 10/10/2013 at 11:41 PM | Permalink | Comments (0)
10/09/2013
GORILLA
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 10OCT2013
STRENGTH: 1 Butcher Push x3 *Every 2:00 **Athletes should select a load that allows them to finish all 3 rounds ***If all 4 rounds were completed last week, load should be increased
METCON: "ISAGRANNY" 6 Clean & Jerks (M-135#/F-95#) 30 ABMAT Sit Ups 6 Power Snatches (M-135#/F-95#) 30 Double Unders x5
Posted on 10/09/2013 at 09:00 PM | Permalink | Comments (0)
10/08/2013
DA BRAT TAT TAT TAT
***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (TODAY). THANKS!***
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 9OCT2013
METCON: "DECK OF WODS" 20 minute AMRAP: 1-10 Clubs = 10 Kettlebell Swings (M-70#/F-55#) 1-10 Diamonds = 10 Wall Balls (M-20#/F-14#) 1-10 Hearts = 10 Burpees 1-10 Spades = 10 Box Jumps (M-24"/F-20") Jack = 10 Hang Power Cleans (M-95#/F-65#) Queen = 15 Shoulder-2-Overhead (M-95#/F-65#) King = 20 Back Rack Lunges (M-95#/F-65#) Ace = 3 Rope Climbs Joker = Butcher Push (M-135#/F-95#) *200m Run between each draw **Athlete will draw a card, perform the associated movement, run 200m, grab another card, perform the assocaited movemnt, etc., etc. for 20 minutes ***Score total cards collected at the end of the 20 minute time frame
Posted on 10/08/2013 at 10:53 PM | Permalink | Comments (0)
10/07/2013
WEAK REAR SEAM
***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (TOMORROW). THANKS!***
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 8OCT2013
SKILL: With a 16:00 running clock: EVEN minutes: 4 Handstand Push Ups (DIFFICULT) ODD minutes: 6 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.
METCON: 4 minute AMRAP: Burpee Pull Ups
REST 2 minutes
MAX EFFORT 400m Sprint
REST 2 minutes
MAX EFFORT 400m Sprint
10/06/2013
MISSED IT
***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (WEDNESDAY). THANKS!***
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 7OCT2013
STRENGTH: Back Squats 3 Reps @ 70% 2 Reps @ 80% 1 Reps @ 90% x4 *Every 90 seconds
METCON: "NARF" 9-15-21 Pull Ups Thrusters (M-95#/F-65#)
Posted on 10/06/2013 at 08:40 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***ALL CLASSES WILL GO AS SCHEDULED NEXT WEEK***
***THERE WILL BE NOONERS EVERYDAY NEXT WEEK***
Posted on 10/06/2013 at 08:37 PM | Permalink | Comments (0)
10/03/2013
GLASS BOTTOM BOAT
***THERE WILL BE A NOONER TODAY (FRIDAY)***
***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (WEDNESDAY). THANKS!***
CFS WOD - Friday 4OCT2013
ROWING: MAX EFFORT 400m Row x2 *90 seconds rest between rounds **1 Burpee penalty for every second slower than 1st row ***Perform Burpees during rest ****Score 1st row time and total Burpees
METCON: 800m Run 50 Box Jumps (20") 50 Deadlifts (M-135#/F-95#) 50 GHD Sit Ups 50 Wall Balls (M-20#/F-14#) 50 Burpees 800m Run
Posted on 10/03/2013 at 08:50 PM in BOX JUMPS, BURPEES, DEADLIFT, GHD SIT UPS, ROW, RUN, WALL BALL | Permalink | Comments (0)
SOME BUNNY
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (WEDNESDAY). THANKS!***
CFS WOD - Thursday 3OCT2013
STRENGTH: 1 Butcher Push x4 *Every 2:30 **Athletes should select a load that allows them to finish all 4 rounds ***If all 5 rounds were completed last week, load should be increased
METCON: 1000m Row 25 Burpees 100 Double Unders *COMPARE TO ROBIN THICKE
Posted on 10/03/2013 at 07:25 AM in BURPEES, BUTCHER, DOUBLE UNDER, ROW | Permalink |Comments (0)
10/01/2013
NUM NUMS
***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (NEXT WEDNESDAY). THANKS!***
CFS WOD - Wednesday 2OCT2013
OLY WORK: 1 Clean & Jerk *Every 1:30 **Start with 70% of 1RM and add 10% each minute ***Once failure is reaches, complete 3 additional rounds with the last successful load
METCON: 15 Shoulder-2-Overhead (M-135#/F-95#) 2 Rope Climb 14 S-2-O 2 Rope Climbs 13 S-2-O 2 Rope Climbs 12 S-2-O 2 Rope Climbs 11 S-2-O 2 Rope Climbs 10 S-2-O 2 Rope Climbs