Tuesday, 16 May 17

Warmup:
2 Rounds:
5 hops Single leg hops (front to back- each leg)
5 jumps Box jump progression
10 yards Crab walk (forward and backward)
5 hops Single leg hops (side to side - each leg)
10 Forward/back jumping jacks

WOD:
5 rounds for time of: 40 Double Unders 30 Box Jumps, 24/20 in 20 Kettlebell Swings, 1.5/1 pood

Monday, 8 May 17

De-Loading Week...

Warmup: 
500m Row, then 2 Rounds...
- 10 PVC Shoulder Pass Through
- 10 Ring Rows
- 10 "I love me's"
- 5 Downward Dog/Cobra
- 5 Inchworms
- 5 Cossack Squats (each side)
- 10 Romanian Deadlift (PVC or Barbell)



Strength #1:
Shoulder Press 5 reps @ 40% of 1RM Shoulder Press 5 reps @ 50% of 1RM Shoulder Press 5 reps @ 60% of 1RM

Strength #2:
Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x5 at 60% 1RM

WOD:
For time: 100 Double Unders (no scales - make 100 attempts if necessary)

Wednesday, 3 May 17

Warmup:
1 minute of double unders
10 yards High knee skips
20 yards Side hop
5 Downward dog push-ups
5 hops Single leg hops (front to back- each leg)
30 seconds Hollow body hold
5 Handstand shrugs
5 Knees to elbow
20 Arms (over and back)

Strength:
Shoulder Press 1x5 at 75% 1RM Shoulder Press 1x3 at 85% 1RM Shoulder Press 1x1+ at 95% 1RM

WOD:
"Annie"
50-40-30-20-10 reps, for time of: Double Under (3:1 Single Unders) AbMat Sit-up

Tuesday, 11 Apr 17

this will be acceptable form when you are done...

Warmup:
2 Rounds:
25 Double Unders
10 PVC Shoulder Pass Throughs
10 Air Squats
1 min Assault Bike

WOD:
For time:
Row, 1500 m
100 Double Unders (3:1)
50 Assault Bike Calories
100 Double Unders (3:1)
Row, 1500 m

Thursday, 6 Apr 17

Warmup:
500m Row
5 hops Single leg hops (front to back- each leg)
30 seconds Plank
6 Barbell  Pressing snatch balance
30 yards Side hop
6 Bridge up
30 seconds Handstand hold against wall or free standing
12 Jumping jacks
12 Arm circles
12 Ankle rotations (each side)
12 Pogo jumps

WOD:
4 rounds for time of: 50 Double Unders (3 1 Single Unders)s 10 GHD Sit-ups 5 Overhead Squats, 70% 1RM

Friday, 31 Mar 17

Warmup:
200 meter run
5 Skin the cat
5 Medicine ball cleans
5 Elbows high and outside (PVC or Bar)
10 Downward dog push-ups
30 seconds Handstand hold against wall or free standing
10 Ring out the towel (each side)
10 Muscle snatch (PVC or bar)

S/S/S:
Clean & Jerk 1 Rep Max (1RM)
Take 20 mins to set your 1RM

WOD:
10-20-30-40 reps, for time of: - Double Unders (3:1 Single Unders) - Air Squat - Hand Release Push-Up

Friday, 24 Mar 17 - CF Open 17.5

This is the end ... of the 2017 CF Games Open💪

Warmup

Row 15 calories or 1 minute maximum

5 Squat press (each arm)

10 yards Bear crawl

5 Mountain climbers (each leg)

5 Roll to candlestick

15 Arm circles

15 Pogo jumps

15 Sots press (PVC or bar)

CF Games Open 17.5 - RX
10 rounds for time of: 9 Thrusters, 95/65 lbs 35 Double Unders

CF Games Open 17.5 - RX
10 rounds for time of: 9 Thrusters, 65/45 lbs 35 Single-unders

Both have a 40 min time cap🕣

Monday, 20 Mar 17

Warmup:

2 minutes of Double Unders.

10 Slow and low air squats (perfect form)

10 Medicine ball push-up

10 yards Bear crawl

10 Air squat

10 Mountain climbers (each leg)

10 Headstand to push-up

10 Fire hydrant circles (each side)

10 Cossack squat (each side)

S/S/S:
Back Squat 5-5-5

WOD:
10 min AMRAP:
30 Double Unders 20 Push-ups 10 Alternating Kettlebell Snatches, 53/25 lbs