APRIL 2015
04/29/2015
BABY BRIELLE
CFS WOD - THURSDAY 30APR2015
OLY: CLEAN & JERK *CONTINUOUS CLOCK (16 MINUTES)
COMPLEX OF 3 CLEAN PULLS + 2 HI-HANG CLEANS EVERY 2 MINUTES @ 65% X4
JERKS EVERY 2 MINUTES 2 REPS @ 65% X4
METCON: 20 CALORIE ROW 60 DOUBLE UNDERS 20 PULL UPS *7 MINUTE TIME CAP
Posted on 04/29/2015 at 05:59 PM | Permalink | Comments (0)
04/28/2015
GARDEN SPROUTS
CFS WOD - WEDNESDAY 29APR2015
GPP: 800M RUN EVERY 7 MINUTES X2
METCON: 21-15-9 HANDSTAND PUSH UPS DB SNATCHES-RIGHT ARM (50#/30#) DB SNATCHES-LEFT ARM (50#/30#) *15 MINUTE TIME CAP
Posted on 04/28/2015 at 10:34 PM | Permalink | Comments (0)
04/27/2015
IPA X2
CFS WOD - TUESDAY 28APR2015
STRENGTH: BACK SQUAT (WEEK 2) 20 BACK SQUATS @ 55% *UNBROKEN
METCON: "TOM" 25 MINUTE AMRAP: 7 MUSCLE UPS 11 THRUSTERS (155#/105#0 14 TOES-2-BAR
Posted on 04/27/2015 at 09:54 PM | Permalink | Comments (0)
04/26/2015
THE AVENGERS
CFS WOD - MONDAY 27APR2015
OLY: SNATCH *CONTINUOUS CLOCK (16 MINUTES) SNATCH PULLS FROM DEFICIT EVERY 2 MINUTES 3 REPS @ 65% X4 **ATHLETES STAND ON A 25/35/45# PLATE
HI-HANG SNATCH EVERY 2 MINUTES 3 REPS @ 65% X4
METCON: 3 SQUAT SNATCHES (155#/105#) 5 BURPEES X10 *15 MINUTE TIME CAP
Posted on 04/26/2015 at 09:27 PM | Permalink | Comments (0)
04/23/2015
DASANI
CFS WOD - FRIDAY 24APR2015
SKILL: TURKISH GET-UPS 15 MINUTES OF TGU INSTRUCTION AND PROGRESS TO 1RM
METCON: 1 BUTCHER PUSH EVERY 3 MINUTES X5 *ATHLETES WILL ATTEMPT TO INCREASE LOAD FROM LAST WEEK
POST STRENGTH: GLUTE-HAM RAISES BEGINNERS: 5 (USE BANDS IF NEEDED) ADVANCED: 8 COMPETITOR: 12 (ADD LOAD IF ABLE) X5
Posted on 04/23/2015 at 08:40 PM | Permalink | Comments (0)
04/22/2015
DIRTY INGLES MATTRESS
CFS WOD - THURSDAY 23APR2015
OLY: CLEAN & JERK *CONTINUOUS CLOCK (16 MINUTES)
COMPLEX OF 3 CLEAN PULLS + 2 HI-HANG CLEANS EVERY 2 MINUTES @ 60% X4
JERKS EVERY 2 MINUTES 2 REPS @ 60% X4
METCON: 7 MINUTE AMRAP: 4 CLEAN & JERKS (175#/115#) 8 HANDSTAND PUSH UPS 2 KNEES-2-ELBOWS... *INCREASE K-2-E BY 2 REPS EACH ROUND
Posted on 04/22/2015 at 07:25 PM | Permalink | Comments (0)
04/21/2015
PRYOLYSIS
CFS WOD - WEDNESDAY 22APR2015
GPP: 600M RUN EVERY 5 MINUTES X3
METCON: 15 BURPEES 30 SIT UPS 60 WALL BALLS (20#/14#) 30 SIT UPS 15 BURPEES *15 MINUTE TIME CAP
Posted on 04/21/2015 at 10:19 PM | Permalink | Comments (0)
04/20/2015
VELCRO WALLET
CFS WOD - TUESDAY 21APR2015
STRENGTH: BACK SQUAT (WEEK 1) 20 BACK SQUATS @ 50% *UNBROKEN
METCON: 5 DEADLIFTS (275#/185#) 15 DOUBLE UNDERS 7 TOES-2-BARS 15 DOUBLE UNDERS X7 *15 MINUTE TIME CAP
Posted on 04/20/2015 at 07:21 PM | Permalink | Comments (0)
04/19/2015
CATFISH EYEBALLS
CFS WOD - MONDAY 20APR2015
OLY: SNATCH *CONTINUOUS CLOCK (16 MINUTES) SNATCH PULLS FROM DEFICIT EVERY 2 MINUTES 3 REPS @ 60% X4 **ATHLETES STAND ON A 25/35/45# PLATE
HI-HANG SNATCH EVERY 2 MINUTES 3 REPS @ 60% X4
METCON: 15-12-9-6-3 OVERHEAD SQUATS (135#/95#) CHEST-2-BAR PULL UPS *12 MINUTE TIME CAP
Posted on 04/19/2015 at 10:23 PM | Permalink | Comments (0)
04/17/2015
WEEKEND SCHEDULE
WEEKEND (APRIL 18-19) SCHEDULE:
SATURDAY INDOC 8-10AM OPEN GYM 10AM-NOON
SUNDAY INDOC 2-4PM OPEN GYM 4-5PM
04/16/2015
LIMO DEMO
CFS WOD - FRIDAY 17APR2015
SKILL: TURKISH GET-UPS 15 MINUTES OF TGU INSTRUCTION AND PROGRESS TO 1RM
METCON: 1 BUTCHER PUSH EVERY 3 MINUTES X5
POST STRENGTH: GLUTE-HAM RAISES BEGINNERS: 5 (USE BANDS IF NEEDED) ADVANCED: 8 COMPETITOR: 12 (ADD LOAD IF ABLE) X5
Posted on 04/16/2015 at 10:54 PM | Permalink | Comments (0)
04/15/2015
GOOD JOB WE WE
CFS WOD - THURSDAY 16APR2015
OLY: CLEAN & JERK 20 MINUTES TO ESTABLISH 1RM
METCON: 30 DEADLIFTS (185#/125#) 30 WALL BALLS (20#/14#) 30 HANG CLEANS (135#/95#) 30 WALL BALLS 30 SHOULDER-2-OVERHEAD (95#/65#) 30 WALL BALLS *ATHLETES WILL USE 1 BAR **15 MINUTE TIME CAP
Posted on 04/15/2015 at 10:15 PM | Permalink | Comments (0)
04/14/2015
WHISKEY REBELLION
CFS WOD - WEDNESDAY 15APR2015
GPP: 2 MINUTES TO RUN 200M AND REST 4 MINUTES TO RUN 400M AND REST X3
METCON: 10 MINUTE AMRAP:
BUY IN: 500M ROW
21 BOX JUMPS (24"/20") 12 PULL UPS *SCORE TOTAL REPS COMPLETED
Posted on 04/14/2015 at 08:11 PM | Permalink | Comments (0)
04/13/2015
FLYKNIT
CFS WOD - TUESDAY 14APR2015
STRENGTH: BACK SQUAT 20 MINUTES TO ESTABLISH 1RM
METCON: 21-15-9-6-3 HANDSTAND PUSH UPS FRONT SQUATS (135#/95#) BURPEES *20 MINUTE TIME CAP
Posted on 04/13/2015 at 10:30 PM | Permalink | Comments (0)
04/12/2015
TRANQUILIZER
CFS WOD - MONDAY 13APR2015
OLY: SNATCH 20 MINUTES TO ESTABLISH 1RM
METCON: 10 POWER SNATCHES (95#/65#) 25 DOUBLE UNDERS X5 *15 MINUTE TIME CAP
Posted on 04/12/2015 at 10:15 PM | Permalink | Comments (0)
04/09/2015
KIRBY - 216
CFS WOD - FRIDAY 10APR2015
RECOVERY/MOBILITY: 15 MINUTES OF HAMSTRING/QUAD/HIP/ANKLE RECOVERY AND MOBILITY
METCON: "KIRBY - 216" BUY IN: 800M RUN
4 POWER CLEANS (155#/105#) 9 TOES-2-BAR 14 BOX JUMPS (24"/20") X8
CASH OUT: 800M RUN
This workout is dedicated to the toughest athlete in the history of CFS...Kirby Faith Bradley. She was born on 10APR2012 and shined her awesomeness for 216 days. Rock your 5% or 86400 shirts tomorrow and lets celebrate the life of this beautiful little athlete.
Previous scores can be found HERE.
Posted on 04/09/2015 at 09:05 PM | Permalink | Comments (0)
04/08/2015
RAYLAN GIVENS
CFS WOD - THURSDAY 9APR2015
SKILL: 20 MINUTES OF KETTLEBELL WARM UP FOLLOWED BY SKILL WORK ON TURKISH GET-UPS AND KB SNATCHES
METCON: 2K ROW
POST CHAIN COOLDOWN: GLUTE-HAM RAISES 5 SETS OF 8 REPS (USE BAND IF NEEDED)
Posted on 04/08/2015 at 07:46 PM | Permalink | Comments (0)
04/07/2015
DIRTY SECURITY SYSTEM
CFS WOD - WEDNESDAY 8APR2015
SKILL: 15 MINUTES OF GYMNASTICS WORK (ATHLETE'S CHOICE) MUSCLE UPS / HSPU / HANDSTAND WALKS / ETC
METCON: 400M RUN EVERY 4 MINUTES X4
CORE COOLDOWN: 50 ABMAT SIT UPS 1 MINUTE LOW PLANK HOLD 50 ABMAT SIT UPS 1 MINUTE HIGH PLANK HOLD *NOT FOR TIME
NEW CONSTRUCTION = MORE FLOOR SPACE
Posted on 04/07/2015 at 09:14 PM | Permalink | Comments (0)
04/06/2015
WARM RAIN
CFS WOD - TUESDAY 7APR2015
MOBILITY: 10 MINUTES OF GLUTE/QUAD/HAMMY FOAM AND PVC ROLL 10 MINUTES OF BANDED HIP MOBILITY/COUCH STRETCH
METCON: INTERVAL "CINDY" 3 MINUTES OF "CINDY" 2 MINUTE REST X4 *"CINDY" = 5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS **SCORE TOTAL REPS COMPLETED
Posted on 04/06/2015 at 10:30 PM | Permalink | Comments (0)
04/05/2015
HORSE BRUSH
CFS WOD - MONDAY 6APR2015
MOBILITY: 10 MINUTES OF THORACIC/LAT/BACK FOAM OR PVC ROLLING 10 MINUTES OF BANDED SHOULDER MOBILITY WORK
METCON: 2 MILE RUN
CORE COOLDOWN: 30-20-10 GHD SIT UPS GHD HIP EXTENSIONS *NOT FOR TIME
04/02/2015
LONG TAIL BOWLINE
CFS WOD - FRIDAY 3APR2015
RECOVERY: 20 MINUTES OF FOAM/PVC ROLLER, GENERAL MOBILITY AND BAND MOBILITY
METCON: 700M ROW 60 KETTLEBELL SWINGS (55#/35#) 50 SIT UPS
Posted on 04/02/2015 at 07:45 PM | Permalink | Comments (0)
04/01/2015
PINCH AN INCH
CFS WOD - THURSDAY 2APR2015
OLY: CLEAN & JERK (WEEK 2 OF 4) 2 POWER CLEANS + 1 HANG SQUAT CLEANS + 1 JERK @ 75% EVERY 3 MINUTES X5
METCON: "CHIEF" 3 MINUTE AMRAP: 3 POWER CLEANS (135#/95#) 6 PUSH UPS (HR) 9 AIR SQUATS *1 MINUTE REST X5 *SCORE TOTAL REPS COMPLETED