JANUARY 2016
01/31/2016
HALFTIME SHOW
CFS WOD - MONDAY 1FEB2016
OLY: SNATCH (WEEK 1) 2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS @ 60% EVERY 1:30 X7
METCON: 12 SNATCHES (135#/95#) 9 HANDSTAND PUSH UPS 6 STRICT PULL UPS 9 SNATCHES 6 HANDSTAND PUSH UPS 3 STRICT PULL UPS *8:00 TIME CAP
Posted on 01/31/2016 at 08:56 PM | Permalink | Comments (0)
01/28/2016
PRO BOWL DRAFT
CFS WOD - FRIDAY 29JAN2016
METCON: 0:00 - 6:00 AMRAP 10 OVERHEAD SQUATS (95?65#) 25 DOUBLE UNDERS
6:00 - 20:00 14 MINUTES TO ESTABLISH 1RM SINGLE CYCLE BEAR COMPLEX (DEADLIFT, HANG CLEAN, FRONT SQUAT, SHOULDER-2-OVERHEAD, BACK SQUAT, BACK SHOULDER-2-OVERHEAD)
20:00 - 26:00 AMRAP 24 ALTERNATING DUMBBELL SNATCHES (30#/20#) 12 PULL UPS
Posted on 01/28/2016 at 09:35 PM | Permalink | Comments (0)
01/27/2016
SIRACHA EGGS
CFS WOD - THURSDAY 28JAN2016
OLY: CLEAN & JERK (WEEK 6) 3 CLEAN PULLS + 1 CLEAN & JERK @ 85% EVERY 2:30 X5
METCON: (COMPARE TO CFS WOD "ROCK SALT") CROSSFIT OPEN WORKOUT 11.5 20:00 AMRAP 5 POWER CLEANS (145#/100#) 10 TOES-2-BAR 15 WALL BALLS (20#/14#)
Posted on 01/27/2016 at 09:01 PM | Permalink | Comments (0)
01/26/2016
MAN TIGHTS
CFS WOD - WEDNESDAY 27JAN2016
SKILL: MUSCLE UPS (WEEK 1) 12:00 MUSCLE UP PROGRESSION WORK
METCON: BUY IN: M=500M/F=400M ROW
42-30-18 KETTLEBELL SWINGS (55#/35#) BURPEES *18:00 TIME CAP
Posted on 01/26/2016 at 09:40 PM | Permalink | Comments (0)
01/25/2016
INSTA INBOX
CFS WOD - TUESDAY 26JAN2016
STRENGTH: BACK SQUAT (WEEK 2) EVERY 1:30 8 REPS @ 60% X3
5 REPS @ 70% X3
3 REPS @ 80% X3
USE REMAINING 6:30 TO WORK TO DAY'S 1RM
METCON: 400M RUN 9 FRONT SQUATS (155#/115#) 12 HANDSTAND PUSH UPS 15 DEADLIFTS (155#/115#) X3 *20:00 TIME CAP
Posted on 01/25/2016 at 09:15 PM | Permalink | Comments (0)
01/24/2016
WANKER
CFS WOD - MONDAY 25JAN2016
OLY: SNATCH (DE-LOAD) 3 REPS @ 55% EVERY 1:30 X7
METCON: CROSSFIT MAYHEM WOD 1/19/2016 8:00 AMRAP 3, 6, 9, 12...ETC... POWER SNATCHES (135#/95#0 BOX JUMP OVERS (24"/20")
Posted on 01/24/2016 at 11:01 AM | Permalink | Comments (0)
01/21/2016
CRISP LINEN SCENT
***MORNING CLASSES (5, 6 AND 8AM) AND AFTERNOON CLASSES (4, 5, AND 6PM) HAVE BEEN CANCELLED DUE TO THE ICE STORM. THE NOONER IS STILL ON...SO YA'LL COME ON OUT AND GET IT IN AT NOON.***
CFS WOD - FRIDAY 22JAN2016
METCON: (COMPARE TO CFS WOD "EDGAR ALLEN POE") 0:00 - 5:00 7 DEADLIFTS (155#/105#) 7 RING DIPS
5:00 - 20:00 15 MINUTES TO ESTABLISH 1RM WEIGHTED PULL UP
20:00 - 25:00 200M RUN 15 TOES-2-BAR 200M RUN MAX THRUSTERS (45#/35#) *SCORE = 20 PTS PER RUN + T2B + THRUSTERS
Posted on 01/21/2016 at 04:36 PM | Permalink | Comments (0)
01/20/2016
POWER JAMS
CFS WOD - THURSDAY 21JAN2016
OLY: CLEAN & JERK (WEEK 5) 3 CLEAN PULLS + 1 CLEAN & JERK @ 80% EVERY 2:30 X5
METCON: 21-15-9 PUSH PRESS (135#/95#) KETTLEBELL SWINGS (70#/55#) *8:00 TIME CAP
Posted on 01/20/2016 at 07:38 PM | Permalink | Comments (0)
01/19/2016
DOWN BY THE RIVER
CFS WOD - WEDNESDAY 20JAN2016
SKILL: PISTOLS / HANDSTANDS (FINAL WEEK) 6:00 PISTOL PROGRESSION WORK 6:00 HANDSTAND/HANDSTAND PUSH UP WORK
COMPETITION OPTION: 12:00 ALTERNATING EMOM EVEN MINUTES: 14 ALTERNATING PISTOLS ODD MINUTES: 30-50FT HANDSTAND WALK
METCON: 50-40-30-20-10 DOUBLE UNDERS 1-2-3-4-5 ROUNDS OF "CINDY" ("CINDY" = 5 PULL UPS, 10 PUSH UPS, 15 SQUATS) *20:00 TIME CAP
Posted on 01/19/2016 at 10:05 PM | Permalink | Comments (0)
01/18/2016
RETREAD
CFS WOD - TUESDAY 19JAN2016
STRENGTH: BACK SQUAT (WEEK 1) EVERY 1:30 8 REPS @ 60% X3
5 REPS @ 70% X3
3 REPS @ 80% X3
USE REMAINING 6:30 TO WORK TO DAY'S 1RM
METCON: (COMPARE TO CROSSFIT OPEN WORKOUT 14.4) 14:00 AMRAP 60 CALORIE ROW 50 TOES-2-BAR 40 WALL BALLS (20#/14#) 30 CLEANS (135#/95#) 20 MUSCLE UPS
01/17/2016
ARCTIC ZERO
CFS WOD - MONDAY 18JAN2016
OLY: SNATCH (TEST) 14:00 TO ESTABLISH 1RM SNATCH 1 LIFT EVERY 2:00 7 TOTAL ATTEMPTS
METCON: 15 SQUAT SNATCHES (95#/65#) 15 BURPEES X5 *18:00 TIME CAP
Posted on 01/17/2016 at 02:15 PM | Permalink | Comments (0)
01/14/2016
FERNANDO THE GREAT
CFS WOD - FRIDAY 15JAN2016
METCON: 0:00 - 6:00 3:00 WALL BALLS (20#/14#) 2:00 SUMO DEADLIFT HIGH PULLS (75#/55#) 1:00 DUMBBELL THRUSTERS (30#/20#)
6:00 - 18:00 FIND 1RM SHOULDER PRESS
18:00 - 24:00 3:00 DUMBBELL THRUSTERS (30#/20#) 2:00 SUMO DEADLIFT HIGH PULLS (75#/55#) 1:00 WALL BALLS (20#/14#) *SCORE = TOTAL REPS + 1RM LOAD + TOTAL REPS
Posted on 01/14/2016 at 07:44 PM | Permalink | Comments (0)
01/13/2016
SHOULDER TOUCH MASTER
CFS WOD - THURSDAY 14JAN2016
OLY: CLEAN & JERK (WEEK 4) 3 CLEAN PULLS + 2 CLEANS + 1 JERK @ 75% EVERY 2:30 X5
METCON: 18 BOX JUMPS (30"/24") 15 CLEAN & JERKS (135#/95#) 12 RING DIPS *5:00 TIME CAP
Posted on 01/13/2016 at 08:55 PM | Permalink | Comments (0)
01/12/2016
PHAT PHEASANT
CFS WOD - WEDNESDAY 13JAN2016
SKILL: PISTOLS / HANDSTANDS (WEEK 5) 6:00 PISTOL PROGRESSION WORK 6:00 HANDSTAND/HANDSTAND PUSH UP WORK
COMPETITION OPTION: 12:00 ALTERNATING EMOM EVEN MINUTES: 14 ALTERNATING PISTOLS ODD MINUTES: 30-50FT HANDSTAND WALK
METCON: 50 DOUBLE UNDERS 40 AIR SQUATS 30 SIT UPS 20 PULL UPS 10 BURPEES 20 PULL UPS 30 SIT UPS 40 AIR SQUATS 50 DOUBLE UNDERS *20:00 TIME CAP
Posted on 01/12/2016 at 09:08 PM | Permalink | Comments (0)
01/11/2016
HUMMINGBIRD CAKE
CFS WOD - TUESDAY 12JAN2016
STRENGTH: FRONT SQUAT (DE-LOAD) 5 REPS @ 55% EVERY 2:00 X5
METCON: (COMPARE TO "TON OF TATS") M=1500M / F=1000M ROW 100 WALKING LUNGES (L+R=2) 50 HANG CLEANS (155#/105#) *17:00 TIME CAP
Posted on 01/11/2016 at 08:48 PM | Permalink | Comments (0)
01/10/2016
WILD ACES
CFS WOD - MONDAY 11JAN2016
OLY: SNATCH (WEEK 6) 10:00 ALTERNATING EMOM EVEN MINUTES: 2 HANG SNATCHES ODD MINUTES: 1 FULL SNATCHES *5 SETS OF EACH MOVEMENT **USE 85% OF 1RM FOR BOTH LIFTS
METCON: (COMPARE TO CROSSFIT OPEN WORKOUT 15.1A) 9:00 AMRAP 15 TOES-2-BAR 10 DEADLIFTS (115#/75#) 5 SNATCHES (115#/75#) *SCORE TOTAL REPS COMPLETED
Posted on 01/10/2016 at 09:07 PM | Permalink | Comments (0)
01/07/2016
SUN SALUTATION
CFS WOD - FRIDAY 8JAN2016
METCON: 0:00 - 3:00 MAX CALORIE ROW
3:00 - 20:00 FIND 3RM BENCH PRESS
20:00 - 25:00 10 HANDSTAND PUSH UPS 7 OVERHEAD SQUATS (115#/75#) *SCORE = CALORIES + 3RM LOAD + ARMAP REPS
Posted on 01/07/2016 at 09:35 PM | Permalink | Comments (0)
01/06/2016
BAD ZOMBIE
CFS WOD - THURSDAY 7JAN2016
OLY: CLEAN & JERK (WEEK 3) 3 CLEAN PULLS + 2 CLEANS + 1 JERK @ 70% EVERY 2:00 X6
METCON: 30 THRUSTERS (95#/65#) 90 DOUBLE UNDERS *7:00 TIME CAP
Posted on 01/06/2016 at 10:06 PM | Permalink | Comments (0)
01/05/2016
BOX MONSTER
CFS WOD - WEDNESDAY 6JAN2016
SKILL: PISTOLS / HANDSTANDS (WEEK 4) 6:00 PISTOL PROGRESSION WORK 6:00 HANDSTAND/HANDSTAND PUSH UP WORK
COMPETITION OPTION: 12:00 ALTERNATING EMOM EVEN MINUTES: 14 ALTERNATING PISTOLS ODD MINUTES: 30-50FT HANDSTAND WALK
METCON: 30 KETTLEBELL SWINGS (55#/35#) 20 BURPEES 30 ABMAT SIT UPS X5 *30:00 TIME CAP
Posted on 01/05/2016 at 08:11 PM | Permalink | Comments (0)
01/04/2016
WEIRDO
CFS WOD - TUESDAY 5JAN2016
STRENGTH: FRONT SQUAT (TEST) 20:00 TO FIND 1RM FRONT SQUAT
METCON: 21-18-15-12-9-6-3 HANG CLEANS (95#/65#) DEADLIFTS (185#/135#) *ATHLETES MUST USE ONE BAR AND CHANGE LOADS **12:00 TIME CAP
01/03/2016
CHICKEN BOG
CFS WOD - MONDAY 4JAN2016
OLY: SNATCH (WEEK 5) 10:00 ALTERNATING EMOM EVEN MINUTES: 2 HANG SNATCHES ODD MINUTES: 2 FULL SNATCHES *5 SETS OF EACH MOVEMENT **USE 80% OF 1RM FOR BOTH LIFTS
METCON: 10:00 AMRAP 15 POWER SNATCHES (75#/55#) 15 WALL BALLS (20#/14#) 3 TOES-2-BAR 15 POWER SNATCHES 15 WALL BALLS 6 TOES-2-BAR 15 POWER SNATCHES 15 WALL BALLS 9 TOES-2-BAR...12 TOES-2-BAR...15 TOES-2-BAR...ETC... *SCORE TOTAL REPS COMPLETED