Main CFOC Workout of the Day

WODs for 5/20 to 5/25

Monday - 5/20

Shoulder Press - 5-5-5-5-5

Push Press - 3-3-3-3-3

Push Jerk - 1-1-1-1-1

Tuesday - 5/21

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Wednesday - 5/22

For time:

4OOm run followed by -

21-15-9 rep rounds of: Overhead Squats (95/65) and Burpees

Thursday - 5/23

4 Part WOD

In a time of 4 minutes - Do as many double unders as you can

Rest 1 minute

In a time of 4 minutes - Find your 1RM shoulder press (must get load from floor to shoulders without a rack)

Rest 1 minute

In a time of 4 minutes - Do as many squats as you can

Rest 1 minute

In a time of 4 minutes - Row as many meters as you can

Friday - 5/24

Team WOD

Teams of 3 or 4 complete the following for time:

4 Rounds of:

100m sled push (load sleds with 2x45# plates and 2x25# plates)

3 Rope climbs (can be divided up however the team wants)

100 Double Unders (can be divided up however the team wants)

(Note: 100m is one length of the parking lot. After pushing to one end, leave sled and run back to the ropes to do the climbs. Then run back to your sled for the next push.)

Saturday - 5/25

Coach's Choice

WODs for 5/13 to 5/18

Monday - 5/13

"Team" Angie

Teams of 2 or 3 complete the following for time:

Run 400m together then complete the following:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Then run 400m together to complete the WOD

(Note: runs must be done so that teammates stay within 6 feet of one another. Movements may be split any way the team wants -- no minimum required movement per teammates.)

Tuesday - 5/14

Lifting Day - Pick from any of the following and work on it:

Deadlift
Bench Press
Back Squat

(Note: coaches will likely require some type of "buy-in" before the lifting begins.)

Wednesday - 5/15

AMRAP for 20 mins of:

5 Burpees
10 Deadlifts (95/65)
200m Run

Thursday - 5/16

"Long Running Fran"

400m Run
21 Thrusters
21 Pullups
600m Run
15 Thrusters
15 Pullups
800m Run
9 Thrusters
9 Pullups

Friday - 5/17

Body Weight "Fight Gone Bad”
A. Strict Pullups (NO kipping allowed)
B. Double unders (singles if that's all you have)
C. Squats
D. Hand-release pushups
E. Box Jumps (24/20)
Workout consists of 3, 5-minute rounds. In each round, the athlete performs
each movement for 1 minute, accumulating as many reps as possible, before
moving to the next station. After completing all 5 stations, there is a 1 minute
rest before starting the next round. Score = total reps across all stations and rounds.

Saturday - 5/18

Coach's Choice

WODs for 5/6 to 5/11

Monday - 5/6

For Time:
50 KB Swings
100 Double Unders
2000m Row
1 mile Run
100 Double Unders
50 KB Swing

Tuesday - 5/7

“Elizabeth”
21-15-9
Squat Cleans (#135/95)
Ring Dips

Wednesday - 5/8

Team WOD

Teams of Two do the following:

(note: each teammate starts on opposing movements, switch as noted for each 5 minute series. Teams may start at any station, but may be adjusted by the coaches as required to spread the class out. Score = total reps across all stations)

In 5 mins, do as many double unders and do as many squats as possible
(switch when person doing double unders messes up/misses twice; if you can't do doubles, then do singles - 4 singles = 1 double)

Rest 2 mins and transition

In 5 mins, do as many situps and as many overhead squats (45/30) as possible
(switch up when person doing overhead squats has to rest)

Rest 2 mins and transition

In 5 mins, do as many rope climbs and as many pushups as possible
(switch after each rope climb)

Rest 2 mins and transition

In 5 mins, do as many pullups and as many 95# thrusters as possible
(switch when person doing thrusters needs to rest)

Thursday - 5/9

Five rounds for time of:
Row 500 meters
15 Shoulder Press (75#)

Friday - 5/10

Five rounds for time of:
400m Run
21 Sumo deadlift high-pulls (75#)
15 Power Snatches (75#)

Saturday - 5/11

Coach's Choice

WODs for 4/29 to 5/4

Monday - 4/29

"The Chief"

Max rounds in 3 minutes of:
3 Power cleans 135#
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat 3 mins on/1 min rest for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

Tuesday - 4/30

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. You do as many reps at each station as you can for score. You move to the next station after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between movements/stations. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep. Final score = total number of reps.

 

Wednesday - 5/1

4 Rounds of:
400m Run
50 Squats
rest 3 mins between rounds

Clock does not stop and score = total time for the WOD including the rest periods between rounds.

 

Thursday - 5/2

5-5-5-5-5

Deadlift

3-3-3-3

Wide (snatch grip) Deadlift

3-3-3

Sumo Deadlift

Friday - 5/3

Complete as many rounds as possible in 15 minutes of:
200m Run
15 foot Rope climb, 1 ascent
15 Push-ups

 

Scaling options: Substitute 9 pullups or 3 muscle ups for the rope climb. You may also do rope climb progressions (x3) depending upon the number in class.

 

Saturday - 5/4

5 Rounds of:

800m Run

30 Kettlebell Swings

30 Situps

 

WODs for 4/22 - 4/27

Monday - 4/22

1000m Row for time

Followed by:

Five rounds for time of:
50 Double-unders
10 Push jerks (75% of 1RM)
Rest 1 minute

Tuesday - 4/23

Option 1: Green Band Testing - This training tool enables you to see how your skills have developed. From a list of 12 standard movements, you will choose at least 10 to perform using the standards you've been taught.  Must achieve 70% to pass.  

Option 2: For those who previously achieved a Green Band:

Deadlift 5-5-5-3-3-3-2-2

*in between each set, do 5 lateral bupees

Wednesday - 4/24

Shoulder Press 5-5-5-5-5 reps

Followed by:

"Grace"

135 pound Clean and Jerk, 30 reps

Thursday - 4/25

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Followed by:

Mobility work

Friday - 4/26

Back Squat 3-3-3-3-3-3-3 reps

Followed by:

5 x 500m Rows with 1 minute rest between efforts. Try to maintain your ave watt output equal to or greater than your bodyweight.

Saturday - 4/27

Team WOD - TBA