11/26 WOD

Official Thanksgiving Holiday Hours…
Wednesday: AM Classes as normal, PM Classes will be limited to ONLY 4:30 & 5:30 Classes.
Thursday: 9am Team WOD ONLY, also Bring a friend for Free!
Friday: Back to normal hours…

 

Skill: 12 Mins – Snatch Balance – 3×3 – Focus is on Form & Speed under the Bar, NOT Max Weight! (Pause for a second or two at the bottom before standing back up)
*For those of you who with mobility issues, spend this time using bands to open you up and work on overhead squat positioning!

Power: Snatch Complex – Every 90 Seconds for 15mins (10 Sets)
1 Hi-Hang Snatch + Hang Snatch
*Go heavier than last week, build in weight over the 10 sets

Conditioner:

 

 

11/25 WOD

Strength: 5×3 (3 Second Pause Front Squats) Go Heavier Than Last Week!
Between Sets – Tempo Ring Rows – 3-0-X-3

 

Conditioner: 5 Rounds
-20 KB Swings (Blue,Red)
-10 Chest 2 Bar Pull-Ups

Extra Credit: 3 Sets (Rest 90 Secs b/w sets)
-DB Bicep Curls 8 Reps
-30 Second Hollow Hold

 

 

 

11/24 WOD

CFA Mother Throwdown
Great Job to our Mothers Who Represented CFA at the Mother Throwdown this weekend!!!

Skill: Hang Clean & Split Jerk
Power: Every 90 Seconds for 15mins you will perform a Hi-Hang Clean + Hang Clean & Jerk
Try not to drop the bar for the complex, you should be going heavier than last week!
*Build in weight over the 15 mins, we are looking for you to get as heavy as you can while maintaining good form.

Conditioner: 6 Rounds
-6 Shoulder 2 Overhead (135,95)
-6 Burpees

 

 

11/20 WOD

Strength: 5×3 of 3 Position Pause Snatch Grip Deadlift
Focus is on Perfect Positioning…
-3 Second Pause 1″ off ground
-3 Second Pause at knee
-3 Second Pause in Power Position, then finish with a dynamic shrug and pull
Complete a set at each percentage of your 1RM Snatch
90%, 95%, 100%, 105%, 110%

Conditioner:

11/19 WOD

Skill: 12 Mins – Snatch Balance – 3×3 – Focus is on Form & Speed under the Bar, NOT Max Weight! (Pause for a second or two at the bottom before standing back up)
*For those of you who with mobility issues, spend this time using bands to open you up and work on overhead squat positioning!

Power: Snatch Complex – Every 90 Seconds for 15mins (10 Sets)
Hi-Hang Snatch + Hang Snatch
*Go heavier than last week, build in weight over the 10 sets

Conditioner: 3 Mins at each Station (15 Secs Max Effort, 30 Secs @ 50% Effort)
30 Seconds to transition to next station
-AirDyne
-Double Unders
-Row
-Mountain Climbers

*For those of you who think this is repetitive, just know that we are building up your aerobic capacity with these type of conditioners which is vital to you being able to push harder during WOD’s!

 

 

11/18 WOD

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STRENGTH: FRONT SQUAT (5 SECOND BOTTOM PAUSE) 5 SETS, 3 REPS, HEAVIER THAN LAST WEEK

*** BETWEEN SETS 6-8 CHIN UPS TEMPO: 3-0-X-2

CONDITIONER: FOR TIME

100 KB SWINGS (BLUE, RED)

EVERY MINUTE STOP AND CONDUCT 3 BAR MUSCLE UPS, 6 TOES TO BAR FOR SCALED

11/17 WOD

Skill: Split Jerk

Power: Every 90 Seconds for 15mins you will perform a Hi-Hang Clean + Hang Clean & Jerk
Try not to drop the bar for the complex, you should be going heavier than last week!
*Build in weight over the 15 mins, we are looking for you to get as heavy as you can while maintaining good form.

Conditioner: 5 Min AMRAP
-5 Thrusters (115,75)
-5 Ring Dips (kipping is allowed) (Scale will be box dips)

2 Mins Rest then …

4 Min AMRAP
-5 Thrusters (95,65)
-5 Burpees

 

 

11/13 WOD

Strength: 5×3 of 3 Position Pause Snatch Grip Deadlift
Focus is on Perfect Positioning…
-3 Second Pause 2″ off ground
-3 Second Pause Just above knee
-3 Second Pause in Power Position
Complete a set at each percentage of your 1RM Snatch
90%, 95%, 100%, 105%, 110% 

Conditioner: Teams of 2 – 16 Min AMRAP
-6 Power Cleans (185,115)
-6 Strict Pull-Ups
-2 Rope Climbs
-50ft Buddy Carry

 

 

 

11/12 WOD

Power: Snatch Complex – Every 90 Seconds for 15mins (10 Sets)
Hi-Hang Power Snatch + Hi Hang Snatch + Overhead Squat
*Go heavier than last week, build in weight over the 10 sets

Conditioner: Max Effort – 30 Secs Work / 30 Seconds Rest
3 Rounds of the following
-AirDyne (Calories
-Row (calories)
-WallBalls (20,14)
-Double Unders

*Do all 3 Rounds at the same station then switch, You will have 4 individual scores.