Friday, 19 May 17

Hero WOD honoring FBI Supervisory Special Agent Gregory J. Rahoi
Warmup:
Max calorie row for 1 minute (pace: slow)
5 hops Single leg hops (front to back- each leg)
5 One arm thruster with kettlebell (each arm)
Max calorie row for 1 minute (pace: medium)
5 jumps Box jump progression
15 Mountain climbers (each leg)
Max calorie row for 1 minute (pace: fast)
15 Sots press (PVC or bar)
15 Thorasic high fives (each arm)

Strength:
Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x5+ at 85% 1RM

HERO WOD: Rahoi
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 min AMRAP:
12 Box Jumps, 24 in 6 Thrusters, 95 lbs 6 Bar-facing Burpees

Wednesday, 17 May 17

Warmup:
2 Rounds:
10 Cossack squat (each side)
10 Wall ball shots
10 Jumping pull-ups
10 Pogo jumps
10 Elbows high and outside (PVC or Bar)

Strength:
Hang Clean 1x5 at 65% 1RM Hang Clean 1x5 at 75% 1RM Hang Clean 1x5+ at 85% 1RM

WOD:
5 rounds for total reps of: Thruster, 135 lbs, 15 secs Rest 45 secs Weighted Pull-up, 50 lbs, 15 secs Rest 45 secs Burpee, 15 secs Rest 45 secs

Friday, 12 May 17

Honoring a hero - Army Sgt. Keith Adam Coe

Warmup:

Row 500m

2 Rounds of Cindy:

- 5 Pull ups

- 10 Push ups

- 15 Air Squats

Strength:

Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x5 at 60% 1RM

HERO WOD:

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 rounds for time of: 10 Thrusters, 95 lbs 10 Push Up (Rings)s

Wednesday, 26 Apr 17

Warmup:
Complete 2 rounds of these exercises:
10 Cossack squat (each side)
10 Wall ball shots
10 Sumo Dead Lift High Pull (PVC or bar)
5 Mountain climbers (each leg)
5 Sots press (PVC or bar)

Strength:
Back Squat 1x3 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x3+ at 90% 1RM

WOD:
For time: 15 Thrusters, 135/95 lbs 21 Sumo Deadlift High-pulls, 135/95 lbs 12 Thrusters, 135/95 lbs 15 Sumo Deadlift High-pulls, 135/95 lbs 9 Thrusters, 135/95 lbs 9 Sumo Deadlift High-pulls, 135/95 lbs
Scale: pick a load you cen get through 12 reps unbroken

Monday, 24 Apr 17

Let's get those Toes2Bar!

Warmup:
Row 400m
15 PVC Shoulder Pass-thrus
5 Push-ups
5 Wall ball shots
5 Leg lifts
5 Ring push-up
5 Thorasic high fives (each arm)
5 Knees to elbow
10 yards Inchworm
15 Sit-up to pike

Strength:
Bench Press 1x3 at 70% 1RM Bench Press 1x3 at 80% 1RM Bench Press 1x3+ at 90% 1RM

WOD:
30-20-10 reps, for time of: Dumbbell Thruster, 35/20 lbs Toes-to-bar

Friday, 21 Apr 17

But by all means, get jacked for Deadlifts first!!!

Warmup #1:
400m Row
5 Banded good mornings
10 yards Frankenstien
10 yards Walking RDL and leg swings
15 Squat to stand
15 Bent-knee iron cross (each side)

Strength:
Deadlift 1x3 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x3+ at 90% 1RM

Warmup #2:
10 yards Pigs on ice skates
5 Wall ball shots
5 Burpee pull-ups
30 seconds Hollow body hold on bar
10 Ring out the towel (each side)
5  Roll to candlestick with hands down

WOD:
"Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

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🕣