Tuesday 12/5/2017
Strength/Skill
Squat
-5 Reps @ 70%
-5 Reps @ 73%
-4 Reps @ 76%
-4 Reps @ 79%
-3 Reps @ 82%
-3 Reps @ 82%
WOD
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Monday 12/4/2017
Skill/Strength
Front Squat
-5 Reps @ 70%
-5 Reps @ 73%
-4 Reps @ 76%
-4 Reps @ 79%
-3 Reps @ 82%
-3 Reps @ 82%
WOD
5 Rounds:
AMRAP 1:00 at each station:
-Wallballs (20/14)
-KB Snatch (53/35)
-Calorie Row
Rest 1:00 between rounds
Friday 12/1/2017
Warm-Up/Skill
With a 5 minute time cap
“Light DT”
-12 Deadlift 115/80
-9 Hang Cleans 115/80
-6 Push Jerks 115/80
-3 Min Rest
WOD
“DT”
With a 30 min time cap
-12 Deadlifts 155/105
-9 Hang Cleans 155/105
-6 Push Jerks 155/105
INTO
“Heavy DT”
-12 Deadlift 185/130
-9 Hang Cleans 185/130
-6 Push Jerks 185/130
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in Operation Enduring Freedom (OEF) when his vehicle was struck by an IED.
Thursday 11/30/2017
Skill/Strength
“Isabelle”
-30 Snatch (135/95)
for time
WOD
AMRAP 35:
Teams of 2:-
400Meter Run (each athlete runs 200m)
-60/42 Calorie Bike
-60 Thrusters
-Round 1 – 75/55
–Round 2 – 95/65
–Round 3 – 115/80
–Round 4 – 135/95
–Round 5 – 155/105
Tuesday 11/28/2017
Strength/Skill/WOD
“Work on both technique and pushing yourself to heavy weight”
-21 Push Presses (155/105)
-21 Front Squats (155/105)
-21 Hang Power Cleans (155/105)
Rest 2:00
-15 Push Presses (175/120)
-15 Front Squats (175/120)
-15 Hang Power Cleans (175/120)
Rest 2:00
-9 Push Presses (195/135)
-9 Front Squats (195/135)
-9 Hang Power Cleans (195/135)
Rest 2:00
-6 Push Presses (215/150)
-6 Front Squats (215/150)
-6 Hang Power Cleans (215/150)
Monday 11/27/2017
Skill/Strength
“Grace”
– 30 Clean & Jerks
WOD
AMRAP 12:
-3 Burpee Box Jump Overs (24/20)
-3 Calorie Row
-6 Burpee Box Jump Overs (24/20)
-6 Calorie Row
-9 Burpee Box Jump Overs (24/20)
-9 Calorie Row
Thursday 11/23/17
Turkey WOD
CFP would like to invite all our athletes to our annual Turkey WOD. Come get your fitness on in the morning and GRUB all you want in the afternoon. Like in past years, this will be a FAMILY friendly event so feel free to bring your significant other, teenage children, or good friends.
“Mash Potatoes Mash Up“
Partner WOD
Both work together to complete:
-50 Clean & Jerk (135/95)
-100 Burpees
-50 KBS (53/35)
-100 Wallballs (20/14)
-50 Toes to Bar
-100 Deadlifts (135/95)
While one partner works on the movements, other partner will be completing a 200 meter run.
Wednesday 11/22/2017
“FAREWELL MASH”
for
Coach Pryor & Coach Ramos
We will miss you guys!!
WOD
-11 Minute AMRAP
-1 Clean (225/135)
-20 Cal. Assault Bike
-15 Deadlift (225/135)
5 Minute Break
-11 Minute AMRAP
-15 Snatch (95/65)
-20 Cal. Row
-15 Floor Press (95/65)
5 Minute Break
11 Minute AMRAP
-25 Double Unders
-20 Lunges w/ Plate Overhead (45/25)
-17 Pull-ups
Tuesday 11/21/2017
Strength/Skill
7×1(Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat
All movements have to be performed without dropping the bar
WOD
5-4 Minute AMRAP
-12 Toes to Bar
-15 Deadlifts (185/135)
-12/9 Calorie Assault Bike