WOD 5/23

A. 18:00 E3O3
Power Snatch x1-3×6 @ 90-100%
*Use the same weight as Thursday goal is 3 but stay at 1-2 reps if 3 gets sloppy.

B. 6 minute AMRAP
8 Left hand dumbbell Power Snatch @ 45 / 20 / 10
30’ Left Hand dumbbell Overhead Lunge (Same)
8 Right Hand dumbbell Power Snatch (Same)
30’ Right Hand dumbbell Overhead Lunge (Same)
100m Sprint
*rounds + reps recorded

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round

WOD 5/22

A. Skill Practice Warm Up: Spend 8 minutes working up to a challenging Thruster out of the rack (80-90%).

14:00 EMOM
Min 1 – 2 Front Squat
Min 2 – 3 Strict WTD Pull-ups
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max

B. GI Jane
100 Burpee Pull-ups for Time
*time recorded
*Cap 15:00

Scaling Guide:
– 10-15 minutes, about 8 reps a minute.
– Scale to 75 then 50 total reps.
– Jump or kip only no bands today

Optional ‘Cash Out’:
3 Rounds
15 Heavy Russian KBS
15 box jumps

NEXT WEEK – MONDAY, MAY 29
CFA WILL BE OPERATION 9 & 10 AM CLASSES ONLY

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WOD 5/20

800m run

Then 5 rounds:
30 toes-to-bar (Scale: 40 sit ups)
80′ single arm OH KB walk @ 24K / 16K / 12K
30 muscle cleans @ 95 / 65/ 35
30 push press @ 95 / 65/ 35

then:
800m run


*TTB, Muscle Clean, Push Press one person works at a time, split reps anyway you see fit.
*Runs & OH KB carry both partners do all the work listed at the same time

 

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WOD 5/19

A. Spend 10 minutes working up to a challenging (60-80% of max front squat)
2 rep pause front squat
*pause in the bottom for 3 seconds

B. 4 rounds for time.
10 front squats @ 135 / 85 / 55
40′ bear crawl
30 single arm KBS @ 24K / 16K / 12K
40′ bear crawl
20 wall ball @ 20lb/10′, 14lb/9′, 10lb/ 8′,
1:00 rest
*Time recorded
*25:00 Cap


Scaling Guide:

– 18 – 24 minutes, about 5 minutes per round including the rest.
– Scale Up: 155lb bar, 20′ handstand walk instead of the 40′ bear crawls

 

WOD 5/18

A. Skill Practice Warm Up:
3 rounds of Cindy, tagging a partner in after each round.

B. 18:00 E3O3
Power Snatch x1-2×6 @ 90-100%
*Use the same weight at Monday goal is 2 but stay at 1 rep if 2 gets sloppy.

C.6:00 AMRAP
8 Deadlift @ 135 / 85 / 55
6 Hang Power cleans (same)
4 Overhead squat (same/same/front squat)
*Rounds + reps recorded

Scaling Guide:
– 3.5-7 rounds, about 1:15 per round.
– Scale Up: 155 lbs / 95lbs (esp. if you did 7/8 rounds last time!)

Optional ‘Cash Out’:
max calorie row or airbike, 4 minutes

 

WOD 5/17

A.Skill Practice Warm Up:
Hollow Rocks.
30 seconds on
30 seconds off
for 5 minutes.
*scale to Hollow holds

B. 5 Rounds
6/4 Bar Muscle-up
(Scale: 6 jumping chest-to-bar pull-ups + 6 toes to bar)
30′ single arm OH DB lunge @ 45 / 30 / 15
16 Russian KBS @ 32K / 24K / 16K
16 Butterfly sit-ups
16 Box jumps @ 24 / 20 / 12
1:00 Rest

*Time recorded
*30:00 Cap

Scaling Guide:
– 17 – 23 min, about 4 min per round including rest.
– Scale to 4 rounds if you don’t think you can make it in the target finish time

Night of Champions Highlights!

WOD 5/16

A. Spend 8 minutes working up to your 3 rep max weighted pistol / leg
*Scale / progression:
Front Loaded WTD Lateral Step-up
– Hold a DB / KB in goblet positions
– Box Height should mimic full ROM of pistol
*Record heaviest weight

B. In 20:00 Minutes:
Split jerk or Power jerk
3-2-2-2-1-1-1-1
*build each set
*PreTest for next strength cycle
*Record Heaviest Weight

C. 6:00 AMRAP
1 jerk @ 135 / 75 / 55
1 (20′) shuttle run out and back, no line touch
2 jerks
2 round trip shuttle
3 jerks
3 round trip shuttle
*Time recorded

Scaling Guide:
– 30 – 100 reps.
– Scale up: 155lbs/95lbs

Optional ‘Cash Out’:
4:00 AMRAP
10 burpees
10 toes to bar

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek

WOD 5/15

A.
14:00 EMOM
Min 1 – 1 Power Snatch @ 90-100%
Min 2 – 3/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week

B.
Open 11.4
10 minute AMRAP
60 Bar Facing Burpees
30 Overhead Squats @ 120 / 90 / 45
10 Muscle-Ups
(Scale: 6 Ring MU-> 6-10 BMU -> 10 CTB Pull-ups –> Pull-ups Progression)
*total reps recorded

Scaling Guide:
– 0.95 – 1.3 rounds (or about 95 – 130 total reps).
– Scale Up: Use the ’round number’ on the plates: 135 / 95

Optional ‘Cash Out’:
200m run
4 rounds of cindy
200m run

WOD 5/13

A. With a Partner find a 3 RM DL in 15:00

B. 20:00 AMRAP (as many rounds as possible)
12 supine ring rows
200m bumper plate farmer carry@ 45s / 25s / 15s
15 Russian Russian KBS @ 32K / 24K / 16K
*Partners split all reps, Farmers walk together sharing one set of plates

Airrosti Injury Assessment Day!
Reserve your spot HERE

 

WOD 5/12

A. 6:00 EMOM
3 hang Power  snatch + overhead squat. *Empty Bar to 50-60%.

B. 12:00 EMOM
Min 1 – 3 Power Snatch @ 80-90%
Min 2 – 5/arm Half Kneeling SA DB/ KB Press

*Sets across for both exercises, Increase press weight same as Monday

C. 5 rounds
8 dumbbell hang power cleans @ 45 / 35 / 20 lb
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running

Scaling Guide:
– 6 – 10 min, about 2 min per round.
– Scale Up: 53/35lb kb

 

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