Oct 31

Friday

platform001

WOD
AMRAP 10min
3 Power Clean (135/95) / 3 Cal Row
6 Power Clean (135/95) / 6 Cal Row
9 Power Clean (135/95) / 9 Cal Row
12, 15…
Heats of 5 at a time
(rx+165/115)

 

Oct 30

Thursday

WOD – “Isabel”
30 Snatch (135/95)
*no rx+
*power snatch ok

Bonus
A) 30 Burpees

B1) Toes 2 Bar – 3×12
B2) GHD Back Ext – 3×12
B3) KB Swings (US) – 3×12 @ (53/35)

burp

Oct 28

Tuesday

cfh014

WOD – “Jackie”
1000m Row
50 Thrusters, 45#
30 Pull-ups

- heats of athletes at a time
- partners judge/count

Bonus
100 Russian Twist (25/15 plate)

Oct 27

Monday

heavymetalopen4

HOODIES: If you would like a SWEET new CFH hoodie, we will be taking pre-orders for them THIS WEEK ONLY. There will be a sign-up sheet at the gym starting this afternoon. 

WOD
4 Rounds
400m Run
15 Burpee-Box Jumps (24/20)
2 Rope Climbs (20′/15′)

RX+
(30/24)
3 Rope Climbs

Bonus
500m Row

Oct 25

Saturday

cfh012

Open Gym – 8-9:30am
main gym floor must be cleared by 9:15

WOD - Filthy Fifty – 9:30/10:30am
50 Box Jumps (24/20)
50 Jumping Pullups
50 KB Swings (53/35)
50 Walking Lunges
50 Knee to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wallballs (20/14)
50 Burpees
50 Double Unders

Oct 24

Friday

cfh011

Saturday: Filthy Fifty!

WOD
10-8-6-4-2 Clean and Jerk (135/95)
After each set, complete 2 Rounds:
5 Toes 2 Bar
7 Pushups
9 Air Squats

Oct 23

Thursday

cfh010

Skills
Attack a weakness for 10-15min

WOD
1000m Row
1000m Run
100 Double Unders
- for time
- starts on rower and ends with double unders
- stagger starts with five athletes starting at a time

Bonus – NFT
Toes 2 Bar – 3×12
GHD Back Ext – 3×12
KB Swings (US) – 3×12 @ (53/35)

-rest 1-2min between sets
-complete all sets of each movement before moving to the next