05032019
by PFC on 05/03/19
Warm-up:
10 power snatch 45#/35#
10 strict press
10 barfacing burpees
200m row
PVC pass through
PVC squat pass throughs
Leg swings
Group stretch/Review
Partner WOD: (36min Time cap)
“Online qualifier workout 2&5”
One works, one rests
80 bar facing burpees (switch every 5 reps)
4000m Row (switch every 200m)
30 power snatch 135#/95# (scaled/masters=75#/55#)
30 strict HSPU *5in raise [45# plate+ abmat]
(Scale = 60 HR push-ups other partner plank holds while other partner completes reps)
PostWOD:
Let Merilyn know how awesome she is!!!!??????
04232019
by PFC on 04/23/19
Warm-Up:
15-12-9
Cal ab
Double unders 45,36,27
Good mornings
PVC sotts press
Group stretch/Review
Strength:
Strict Ring Rows
5x8 (feet on 18" box, parallel to floor, no kip)
*Rest 1min in between each set.
Strict back Press
5x8
WOD:
Buy in:
100m farmer Carry 2x1.5pood / 2x1pood
60 goblet squats 1.5/1pood
40 hand release push-ups
20 strict pull-ups (scale=Band)
10 strict HSPU (scale=box HSPU)
CashOut:
75m Bear crawl (adv.=25m handstand walk)
04182019
by PFC on 04/18/19
Partner Warm-up:
Start damper setting at 1 move up each round
*Alternate each round / opposite partner performs penalty.
Goal: 125m
*Penalty for over = Burpees
*Penalty for under = squats X 3
Partner WOD:
4min AMRAP:
8 - Sync. Deadlifts (combined body weights)
12 - Sync. Bar facing burpees
-rest 1min-
4min AMRAP:
10 Sync. Box step ups with DB 5R / 5L 50#/35# 18”
10 Sync. DB Snatch 5R/5L 50#/35#
-rest 1min-
8min AMRAP:
*Alternate movements
5 pull-ups
10 cal AB
15 air squats
04172019
by PFC on 04/17/19
Warm-up:
50ft High knees
50ft Butt kicks
25ft lunge
25ft reverse lunge
25ft bear crawl
25ft reverse bear crawl
100m shuttle run
Group stretch/Review
Strength:
Hang clean (power or squat)
8x2
WOD:
Buy-In:
200m shuttle run with WB 20#/14#
6 Rounds For Time:
10 cal row
5 clean and jerk 135#/95#
(scaled=95#/65#)
(Adv.=155#/105#)
Cash-Out:
200m shuttle run with WB 20#/14#
04162019
by PFC on 04/17/19
Warm-up:
2 rounds of
200m shuttle run
10 pull-ups
15 push-ups
PVC pass throughs
PVC good mornings
PVC Samson stretch
WOD
For Time: (25mins time cap)
1mile run (park run)
Then...
10 rounds of:
3 front rack lunges 115#/75# (adv.135#/95#)
3 power snatch 115#/75# (adv.=135#/95#)
PostWOD:
4x20secs hollowbody hold
Calf and quad stretch
New 6:15pm class starting April 29th!!!
04152019
by PFC on 04/17/19
Warm-up:
2 Rounds
10 back extensions or 10 good mornings
10 strict ring rows
10 tempo push-ups 2 sec. (up/down)
10 goblet squats w/ 3 second pause @ bottom.
Strength:
Bench Press
60% of 1rep (5x:20secs Work / :40secs Rest)
One works, one spots.
WOD:
5 Rounds For Time:
6 front Squats 115#/75# (adv.=135/95#)
6 shoulder to OH
30 double unders (60singles)
Postwod:
3x:40secs FLR Hold / :20secs Rest
04032019
by PFC on 04/03/19
Partner Warm-up:
30 cal/row *switch every 5 calories
15 sync air squats
15 sync pushups
20 sync abmat sit-ups
Group stretch/review
Partner WOD:
20min AFAP:
*One works, one rests.*
50 cal/AB
50 DB Snatch 50#/35# (scaled=20#/10#) L/R=2
10x50m shuttle run (D&B=50m)*tag to switch
Then...
*Both work synchronized*
50 Box Jumps 24”/18 (scaled=18” stepups)
75 air squats
100 abmat sit-ups (both touch wallball in-between partners)
Then...
*One Works, One rests.*
Max Calorie AB
PostWOD:
Couch stretch
Calf stretch
Band shoulder and tricep stretch
04022019
by PFC on 04/02/19
Warm-up:
5 Rounds of complex
3 hang cleans 45#/35 scaled=pvc
3 front squats
3 push press
Rest 1min
200m shuttle run
Strength/Skill:
5 Rounds of complex:
1 split jerk
3 hang cleans
WOD:
10min AMRAP:
RX:
8 hang cleans 115#/85# (adv.=135#/95#)
8 burpees over bar
34 double unders
*50reps per round
Scale:
10min AMRAP:
8 hang high pull 35#/15#
8 burpees
34 single singles
*50reps per round
PostWOD:
Class:
Rx=2min FLR hold
Scaled=2mins plank hold
*If any one breaks hold class stops
04012019
by PFC on 04/01/19
Warm-up:
200m AB
10 squats
200m AB
10 push-ups
200m AB
10 sit-ups
200m AB
10 ring rows
Group stretch/Review
Strength:
Back Squats
5x5
Strict Press
5x5
*Alternate sets
WOD:
Rx:
For Time
100 cal row
100 OH Squats 75#/55#
*partition anyway
Scaled:
For Completion
50 cal row
50 PVC OH squats
*partition anyway
Great to see new faces this am in the classes. Don’t forget it’s buddy week!!! Bring a friend and let them experience the CF community! ????
03292019
by PFC on 03/29/19
Warm-Up:
600m AB
300m Row
15 squats
15 pushups
15 hollow rocks
PVC Passthroughs / Squat Passthroughs
Leg Swings
Strength:
5 rounds of complex:
3 Hang Cleans
2 Push Jerks
5 Deadlifts
*UNbroken
WOD: "DT Plus Some"
5 Rounds For Time:
12 Deadlifts @ 60% of strength complex
9 Hang Cleans
6 Front Squats
3 Push Jerks
03292019
by PFC on 03/28/19
Warm-Up:
:30secs of each
-Stationary Lunges
-Pushups
-Situps
-Squats
-Jumping Jacks
-Sotts Press (PVC)
Group Stretch
WOD:[Cardio]
8 Rounds For Time:
10- Cal/Row
10- Cal/AB
10- KB Swings 1.5/1pood
30- Double Unders
100m Shuttle Run
PostWOD:
1min Hollowbody Hold
2min Plank Hold
*Accumulate
03272019
by PFC on 03/27/19
Warm-up:
15-12-9
Squats
Pushups
Ring rows
Push press
Group stretch
Strength/Skill:
5 Rounds of complex:
4 strict chin-ups
4 strict pull-ups
*scaled=band
WOD: “Crace”
For Time:
30 clusters 115#/85# (adv.135#/95#)
Postwod:
Couch stretch
Banded shoulder stretch
Banded tricep stretch
Had to share. This is measurable growth. This is why everyone should do the games. I’m so stinking proud. In 2017, I could not do a pull up scaled all 5 workouts. 2018, I could do a pull up but not a chest to bar and scaled 3/5 workouts. 2019, I could do a chest to bar but not a toes to bar and scaled 1/5 workouts.
A job well done Coach Ora!
03222019
by PFC on 03/22/19Workout 19.5
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
https://youtu.be/iXA0ZNB9gBQ
03192019
by PFC on 03/19/19
Warm-Up:
4 Rounds of:
5 KB Swings
5 Goblet Squats
5 HR Pushups
5 Ring Rows
Group Stretch
Skill:
Pullups (Kipping/Butterfly)
WOD: (Cardio Intensive)
16min AMRAP
10 Box Jumps 24"/18"
20 KB Swings 1.5/1pood
30 Double Unders
PostWOD:
10 - I,Y,T,M
Banded Shoulder Stretch
Calf Stretch
03182019
by PFC on 03/18/19
Warm-up:
300m Row
600m AB
100 single unders
PVC work / Review
Strength:
Back Squats
3x3
2x2
1x10 (Use 50% of last 2 rep)
WOD:(Barbell Intensive)
For time:
20 SDHP 75#/55# (Adv.=95#/65#)
20 Push Press
20 Thrusters
20 Power Snatch
20 OH Squats
POSTWOD:
50 GHD sit-ups w/ ball toss to partner 14#/10#
-Or-
80 Abmat sit-ups w/ ball toss to partner 14#/10#
03132019
by PFC on 03/14/19
Warm-up:
100ft walking lunges
30 sit-ups
30 pvc sotts press
Leg swings
PVC work
Skill:
8 Rounds of:
20secs works/10secs rest
-Hollow body hold
-FLR hold on low rings
WOD:
5 Rounds For Time [Time cap: 22mins]
10 Cal Row
10 KB Swings 1.5/1pood
10 Burpees over bar
10 G2OH 95#/65#
02132019
by PFC on 02/13/19
02132019 - Wednesday
Warm Up:
500m air bike
20 air squats
15 sec hollow body hang
10 Jumping pull ups
5 Burpees
WOD:
20 Minute AMRAP
Pentranek
500m row (50 reps or 1 rep/10m)
40 squats
30 ab mat sit ups
20 push ups
10 pull ups
Rep Score:
