WOD 9/22/18

Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s *200m Run after each round* DB Box Step Up and Over    

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WOD 9/18/18
WOD 9/18/18

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then….   Nate Plus AMRAP 20 Minutes 2 Muscle Ups 4 Snatch 155/103 8 HSPU *50 Double Unders every 5 Minutes (0:00, 5:00, 10:00, 15:00) Jess D working on handstands  

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Competition/Skill WOD Week 18
Competition/Skill WOD Week 18

TWOW: 5x 400m Sprint at RPE 9 Rest 2 Minutes between each SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -5x Peg Board ascents and descents as fast as possible, rest as

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WOD 9/11/18
WOD 9/11/18

CFWC 9/11 Memorial WOD  “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man

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Competition/Skill WOD Week 17
Competition/Skill WOD Week 17

TWOW: 30 Minute Run, no stopping. sprint 60 seconds every 5 Minutes.  Sprint at RPE 8, Run at RPE 6 Skill: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -3x ME Unbroken Ring Muscle

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WOD 9/9/18: Olympic Lift/Endurance/Yoga
WOD 9/9/18: Olympic Lift/Endurance/Yoga

9 am Weightlifting Technique Class Clean Pull + Clean 80% for 1+1×4 BTN Snatch Grip push press + OHS 75-85% for 2+2×3   10 am Endurance: AMRAP 35 Minutes 800m Run 50 Double Unders 30 OH Walking Lunges with Plate 45/25 20 Burpee Pullups   Yoga at 11:15 BUY 5 CLASS PUNCH CARD  

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WOD 9/4/18
WOD 9/4/18

Power Clean Heavy Single Then….. 20 Power Cleans 185/133 300mRun 30/25 Cal Bike 300m Run 40 HSPU 300m Run Wall-E participating in the 31 Heroes WOD  

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Labor Day WOD 9/3/18
Labor Day WOD 9/3/18

8 am and 10 am Classes WCBC  Open Gym:  8am-11am 31 Heroes Partner WOD With a Partner-AMRAP 31 Minutes 8 Thrusters 155/103 6 Rope Climbs 15′ 11 Box Jumps 30/24 Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate 45/25. When Partner 2 returns from the run, Partner 1 will

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WOD 8/28/18
WOD 8/28/18

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. Chipper 800m Run 40 Burpees 30 Snatch 135/93 20 Muscle Ups  

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Competition/Skill WOD Week 16
Competition/Skill WOD Week 16

TWOW: 500  400 300 200 100 m Run and row each increment back to back, no rest Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board climb, rest as needed in between.  Peg

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WOD 8/26/18
WOD 8/26/18

9 am- Olympic Lifting Technique Class Clean & Jerk (80-90%) – 2 x 3 BTN Snatch Grip Push Press + OHS (60-75%) –  3 + 3 x 3   10 am- Endurance WOD 3 Rounds 1000m Run 50 Situps 50 Walking Lunges 50 Double Unders *Must row 50/40 calories at some point*   11:15am- Yoga

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WOD 8/25/18
WOD 8/25/18

8 am- Regular Class WOD 9 am- Bring a Friend Partner WOD 10 am- Youth Athletics 8 am WOD 15 Minutes to a Heavy Strict Press Then…… Mini Murph 800m Run or Row 10 Rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run or Row

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