Tuesday 11/29/2016
Strength/Skill: Bench Press
5 X 5 (Athletes desired weight-Push yourself!)
WOD: 20 Minute AMRAP
5 Pull-Ups
Overhead Lunges (85/55) Distance will be marked by coaches.
5 Burpees Over Bar
Overhead Lunges Back
Monday 11/28/2016
ROWING: Row 2k Meters FT
AB WORKOUT: 2 Rounds
1 Min- Ab Mat Sit-Ups
20 Sec- Rest
1 Min- T2B/K2E/HK
20 Sec Rest
1 Min – Plank
20 Sec- Rest
” Complete AMRAP per minute, if needed, take a quick break between REPS and continue throughout remainder of time”
WOD: AMRAP – 5 min
Hang Cleans (RX: 155/105) (Mod:115/75)
HSPU (Mod: HRPU)
“Athlete will increase each round by 2 repetitions until time is up. Example: 2 HC and 2 HSPU, 4 and 4, 6 and 6, etc.)
Wednesday 11/22/2016
“Third Annual Mash Potatoes Mash Up”
Partner WOD
Both work together to complete:
-50 clean & jerk (135/95)
-100 Burpees
-50 KBS (53/35)
-100 Wallball (20/14)
-50 Toes to Bar
-100 Deadlift (135/95)
While one partner works on the movements, other partner will be completing a 200m run.
Hope everyone one enjoys Thanksgiving with friends, family and loved ones!!
CFP would like to wish Tom Reber a very Happy Birthday! If time permits help Tom make room for turkey.
3 Rounds
10 Floor Press 135/95
10 KB Back Rows 53/35
10 Chin ups
WE WILL BE CLOSED 11/24 AND 11/25. BE SAFE, DON’T DRINK AND DRIVE AND STAY ACTIVE!
Tuesday 11/22/2016
IF YOU HAVEN’T SIGNED UP FOR THE CFP SECRET SANTA, TODAY IS THE LAST DAY!
WE WILL BE PICKING NAMES TOMORROW, 11/23/2016, THROUGHOUT THE DAY AS ATHLETES PARTICIPATING SHOW UP.
Strength: Squats 1-1-1-1-1 Heavy Singles.
WOD:
Kettle Bell Buddy
4 Rounds FT
10 SDHP 53/35
50 Double Unders
15 KBS 53/35
5 Strict Pull Ups
Tower Ascent w/KB 53/35
Monday 11/21/2016
10-15 minutes of Muscle Up Progression
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups/3 Pull ups/6 Rings rows. No bands
Men use 75 lb.
Women use 55 lb.
Mandatory five minute break.
14 Minute AMRAP
4 Squat Cleans 185/125
6 Toes to bar
8 Slam Balls 20/10
10 Pull ups
Friday 11/18/2016
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
“HAMMER”
5 Rounds
5-Power Clean 135#/95#
10-Front Squat 135#/95#
5-Push Jerk 135#/95#
20-Pullups
Mandatory 90 seconds of rest after each round.
Thursday 11/17/2016
Partner WOD
Farmer Carry: 1 lap
Partner 1: KB farmer carry 53/35 in each hand.
Partner 2: Slam Ball carry 30/15
If the slam ball touches the ground. Reset the lap from that point.
Box Jumps: 100
Partner 1: Box Jumps
Partner 2: Plank Hold
Row 1500M
Partner 1: Row
Partner 2: Wall sit
100 Cleans 135/95
Partner 1: Cleans
Partner 2: Run 200m
P1/P2 Run 800M
TIME!
Wednesday 11/16/2016
Strength:
Deadlift 5 x 5 Progressive Loading
WOD:
15 Minute Ascending Ladder
Starting at 1, add a rep every minute of Hang Cleans 75/45 and Burpees
Example
Minute 1 – 1 Hang Clean + 1 Burpee
Minute 2 – 2 Hang Cleans + 2 Burpees
Minute 3 – 3 Hang Cleans + 3 Burpees
Every round not completed = 1 sled push 50/20. 1 sled push = 1 way.
Tuesday 11/15/2016
Strength:
Shoulder Press 3 x 3
Skill:
Rope climb Technique
WOD:
25 minute cap
Buy in: 3 Rope Climbs
5 Rounds
15 Wall Balls 20/14
12 KBS 70/44
9 Box Jumps 30/24
Cash Out: 3 Rope Climbs
11/14/2016
Strength
Bench 5 x 5 Progressive loading
WOD:
500 meter row
21 Overhead Squats 95/65
500 meter row
15 Power Snatch 95/65
500 meter row
9 Clean and Jerks 95/65
Use any remaining time to stretch out!