Archive for WODS

Stretch/Mobility/Skill of Choice

Deadlift - 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, 4 x 250m Sprint Rows/Ski/Run w/1 Minute of Rest Between, ***AT HOME: Use any type of weight to deadlift using proper form, can even be single leg deadlifts. For the sprint, make it a cardio push - run, row, bike (1/4 mile), ski***

4 Rounds - AMRAP 3: 30 Second Plank on Elbows, 10 DB Push Press (50/35), 15 Ab Mat Sit Ups, Wall Balls (20/14) for Reps, Rest 2 Minutes ***AT HOME: Push press with a BB, DB or KB - use DBs if you have them. Any weight to press overhead will work. No wall ball = thrusters with less weight than the push press. Can be an empty barbell, a single DB or KB held in Goblet position with both hands***

All the sprinting today! We are deloading this week if you are still following the strength program with plans to max next week if you can. Miss you guys!!

Rest Day. Go for a walk or hike, stretch and work on a skill!

Stretch/Mobility/Skill of Choice

Back Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, DB or Barbell Floor Press - 5x5 ***AT HOME Use any method of getting weight on your back, BB, DBs, Sandbag, Weighted Vest. For those with no BB or the ability to increase to a heavy weight, do 5 sets of 10 reps (5x10) with a moderate weight or 5x20 Air Squats. Floor Press with no weights = Push Ups

0-10:00 - 100 Burpees, 10:00-20:00 - 3 Rounds of 100 DUs/200 Singles, 20 Goblet Lunges (ec DB 50/35, KB 53/35), 20:00-30:00 - Run, Row, or Ski 1 Mile or Bike 2 Miles ***AT HOME: Burpees can scale to sprawls, jump rope can scale to lateral jumps over an object (50 back and forth), Lunges can be with or without a weight ***

Stretch/Mobility/Skill of Choice

Ring Dips - 5x10, Plate Sit Ups - 5x20 ***AT HOME: No Rings = Dips on a box, coffee table, etc., No plate = weighted sit up (or no weight to scale)***

For Time: Row 2500m, Rest 4 Minutes, Row 1250m, Rest 3 Minutes, Row 750m, Rest 2 Minutes, Row 500m, Rest 1 Minute, Row 250m, ***AT HOME: No rower = run or ski same distance, bike twice the distance***

Let's use this time to focus on our skill building and stretching. What is something you really want to be able to do? Work on it EVERY day -the splits, handstands, jump rope, pull ups, etc. Stretch EVERY day. While you watch TV or read the news on your phone. Find time to commit to you. Most importantly, stay motivated. Do not forget to take care of yourself and focus on your health, even if 10 minutes is all you can get in (Fran anyone?!). And if you ever need motivation or someone to push you, call or text a friend or any of the CFTC coaches. We are all in this together. 3, 2, 1, Go!!

Stretch/Mobility/Skill of Choice

10 Rounds (20 minutes total) of Run, (Row, Ski or Bike if you cannot Run) - 1:00 minute Sprint, 1:00 Walk (Slow Row, Ski or Bike). The off minute should allow you to keep moving, but time to recover and drop the heart rate to be ready to sprint again. If 1 Minute is too long, try :45 or :30 to scale (we are rowing on Friday so don't row because you don't want to run :-))

For Time: 10-9-8-7-6-5-4-3-2-1 Box Jumps, HSPUs, DB Hang Squat Cleans (50/35) ***AT HOME: No box = broad jumps, HSPUs = elevate feet on a box, bench, coffee table, etc. or do push ups from the downdog position, no DB = KB or barbell (125/85) or no equipment = jumping squats

Stretch/Mobility/Skill of Choice

Deadlift - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, 4x8 Strict C2B Pull Ups ***AT HOME: Use any type of weight to deadlift using proper form, can even be single leg deadlifts. Pull Ups can be a single or double arm row with a DB or KB if a pull up bar is not accessible***

Alternating EMOM 20: 1. 50m Farmer's Carry, 2. Power Snatches for Reps (95/65) , ***AT HOME: Can do a Weighted Carry or Sprint 100m, No barbell? Can do single arm alternating DB or KB snatches - no equipment? Sprawl for reps***

Stretch/Mobility/Skill of Choice

Strict Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, 4x20 Steps Front Loaded Walking Lunge (easy count, use front loaded weight - barbell, KB, DB) ***AT HOME: Use any type of weight to press overhead or do handstand push ups (strict) if possible). Lunges can be with or without weight***

AMRAP 10: 20 Goblet Squats (53/35), 20 KB Push Ups, 50 DUs (100 singles) ***AT HOME: if you do not have a KB, you can use front loaded weight or just perform air squats and regular push ups. No jump rope = perform 50 lateral jumps back and forth over a line***

Townies, beginning Tuesday, March 17, 2020 we will be open from 5-7am, 8:30-11:30am and 4-6pm for open gym only until further notice. Please follow Facebook for more updates. We will post a workout on the board at the gym and will post at home workouts as well. Stay home if you or your family is sick, wash your hands and keep your social distance. We love our CFTC family and want everyone to stay safe. We will work together to get thru this by maintaining our health. 3, 2, 1, Go!!

Stretch/Mobility/Skill of Choice

Post WOD Optional Strength: 3 Rounds, 30 Alternating Leg V Ups, 20 Russian Twists (ec), 30 Plank K2E (ec)

For Time: Ski 1 Mile, Run 1 Mile, Row 1 Mile