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Archive for WODS

8/5/21

Drawing (7)

Pull Ups EMOM 5: :20 Static Hold, 8 Bent Over Rows

Run 800m, Rest 2 Minutes, Run 400m, Rest 1 Minute, Run 800m, Rest 2 Minutes, Run 400m

CF Games Masters 2021 Event 2, For Time: 5 Rounds, 1 Legless Rope Climb, 5 Deadlifts (345/215)

 

 

8/4/21

Drawing (7)

None

Back Squat - 3 Rep Max, Optional: Straight Leg Sit Ups (weighted if possible) - 3x10-20, Strict HSPUs/Seated DBx2 Strict Press - 3x5-8

CF Games Masters 2021 Event 6, For Time: 30/24 Cal Row, 15 Clean and Jerks (155/105), 20 FR Lunges (ec)

 

 

8/3/21

Drawing (7)

Pull Ups - Alt. EMOM 8: 1. 5 Strict Pull Ups and 3 Negatives, 2. 10 Hollow Body Rocks/10 Back Extensions

Power Snatch - 1x5 @ 70%, 1x3 @ 80%, 1x2 @ 85%, 3x1 @ 90%, Optional: Dead Bugs - 3x20, Single Arm KB Row - 3x5 (each arm)

CF Games Masters 2021 Event 8, AMRAP 7: 100m Sandbag Run (25/45), 10 Burpee Box Jump-Overs (24/20)

 

 

8/2/21

Drawing (7)

Pull Ups - No Skill Today

Bench Press - 5x3 @ 80%, Optional: Single Leg DLs - 5x5 each leg, 5x20 Russian Twists

CF Games Masters 2021 Event 4, For Time: 84/68 Cal Ski, 42 Med Ball Sit-Ups (20/14), 42 DB Goblet Squats (50/35), 84-ft. Handstand Walk, 42 Back Squats (150/100), 84-ft. Handstand Walk

 

 

This Week

Drawing (9)

Townies, this week will be our last week of Pull Ups skill work. After a last test on Friday, we will move on to another skill, handstands/handstand walking. We will also be doing Games inspired workouts this week, working on our 3 Rep Back Squat max, and then starting a new strength program the following week. As summer comes to a close and the kids head back to school (already?!), we want to wish all of our students (and parents) the best of luck in the new school year.

 

 

 

7/31/21

Drawing (9)

In Partners for Reps: "Lethal Weapon", AMRAP 30: 2 Rounds of “The Chief”,  200 Meter Run, 4 Rounds of “The Chief”, 200 Meter Run, 6 Rounds of “The Chief”, 200 Meter Run … Continue to Add 2 Rounds Until Cap (1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats)

 

 

 

7/30/21

Drawing (7)

Pull Ups - Tabata 4: Flex Hang :10-:20, Strict Pull Ups

Sprints, 250m Ski, w/1 Min Rest x 4, 5x10 Russian KB Swings (increase weight with each set)

For Time: 50 DUs, 10 OH DB Lunges (50/35x2 one DB OH and one DB in Front Rack), 10 DB Push Press, 50-8-8, 50-6-6, 50-4-4, 50-2-2

 

 

7/29/21

Drawing (7)

Pull Ups - EMOM 5: :20 Hollow Body Hold, 5 Pendlay Rows

Alt. EMOM 16: 1. Ring/Horn Dips 8-10, 2. Suitcase KB Deadlift - 5 each side, 3. 200m Sandbag Run, 4. Rest 

EMOM 10: 40m Double KB Front Rack Carry (53/35), Burpee Ball Slams (20/15) for Reps

 

 

7/28/21

Drawing (7)

No Skill

Back Squat - 5x1 @ 90%, Barbell Hip Thrusts - 4x8 

AMRAP 9: 2 Ring MU, 3 Power Cleans (205/145), 4 Strict HSPUs

 

 

7/27/21

Drawing (7)

Tabata 4: Strict Pulls Ups (scale to bands or rings, no kipping - can also add weight or pull to chest)

E2MOM x 5: 3 Hang Power Snatch + 2 Power Snatch @ 70% (of highest max)

For Time: 30/23 Row for Cal, 20 Box Jump Overs (24/20), 30 T2B, 20 Box Jump Overs (24/20), 30/23 Row for Cal

 

 

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