Main CFOC Workout of the Day

WODs for the week - 11/28 - 12/3

MONDAY 11/28

5-5-5-5-5 Wide Grip Deadlift

5-5-5-5-5 Deadlift

Increase loads across the lifts

4 Rounds for time of:

200m Run (250m Row)

21 Deadlifts (95/65)

 

TUESDAY 11/29

 

5-5-5-5-5 Box Squats

5-5-5-5-5 Back Squat

 

Increase load across the lifts

 

Tabata Squats

(8 rds of 20 sec work/10 sec rest)

 

WEDNESDAY 11/30

 

5-5-5-5-5 Dumbbell shoulder press

5-5-5-5-5 barbell shoulder press

 

For time:

"Annie"

50-40-30-20-10 rep rounds of:

Double Unders

Situps

 

(cut off time is 5 mins prior to the end of class)

 

THURSDAY 12/1

 

Clean and Jerks skill day

-work on set-up and pull

-triple extension and drop under

-jerk to overhead

-use loads to establish some lifts/goals

 

For time:

"Grace"

30 Clean and Jerks for time

(rx loads - 135/95; scale to keep time under 10 mins)

 

FRIDAY 12/2

Snatch skill day

-work on set-up and initial pull

-triple extension

-Burgener Warmup - run through with PVC and with bar

-overhead squat form and technique

 

For Time:

75 Burpees

 

SATURDAY 12/3

 

Team WOD

 

Teams of 2 combine to do the following:

Phase 1 - In a time limit of 10 mins, establish the team's combined 1RM deadlift (i.e. combine your two max loads)

Phase 2 - Team 800m run - each member runs 400m

Phase 3 - Max pushups in 4 mins (only one teammate works at a time)

 

SATURDAY - 11/26/11

For Time:

Run 800 Meters

50 Pass Throughs With Paralletes

50 Knees To Elbows

50 Ab Mat Sit-ups

Run 800 Meters

FRIDAY - 11/25/11

Large Group Team WOD

One Class ONLY today - 9 am

THURSDAY - THANKSGIVING DAY - 11/24/11

NO CLASSES TODAY

COME TO THE SOUTH GATE AT OCEAN PINES AT 8:30 A.M. FOR THE ANNUAL

CROSSFIT OCEAN CITY THANSGIVING DAY DASH (RUN BEGINS AT 9 AM)

WEDNESDAY - 11/23/11

10 X 500M Rows with a 1 minute rest between each

 

TUESDAY - 11/22/11

20 Minute Clean & Jerks

2 Clean & Jerks On The Minute For 20 Minutes

(Go as long as you can with 2 clean & jerks within the minute until you cannot do them both and then continue with 1 clean & jerk within the minute)

(155 men  95 women - SCALE as needed to maintain near perfect form)

Monday - 11/21/11

"Helen"

3 Rounds for time of:

400m Run (sub 500m Rows if you can't run or it's too dark)

21 Kettlebell Swings (24/16 kg) (scale as needed in load and swing ROM)

12 Pullups (sub ring rows if you can't do pullups)

 

Skill work to focus on prior to the WOD: Running technique, KBS technique and safety, pullup technique

Post wod work - stretching with a focus on shoulders

WODs for the week - 11/14 - 11/19

WODs for the week - 11/14 - 11/19

Monday

5-5-5-5-5

Back Squat

Followed by a cash out of Tabata Squats

8 rounds of 20 seconds of squats/10 seconds rest

 

Tuesday

Team Rowing Murph

Teams of 2 perform the following, breaking up

the rows and movements however they want.

2000m Row

100 Pullups

200 Pushups

300 Squats

2000m Row

 

Wednesday

5-5-5-5-5

Shoulder Press

3-3-3-3-3

Push Press

1-1-1-1-1

Push or Split Jerk

 

Thursday

3 Rounds for Time of:

30 Wall Ball Shots

30 Hang Squat Snatches (95/65)

Scale the wall ball load as needed; Scale snatches by load and from squat snatch to power snatch

 

Friday

5-5-5-5-5

Deadlift - increase load across the lifts

3-3-3-3-3 - increase load across the lifts

Sumo Deadlifts

 

Then attempt a 1RM deadlift

 

Saturday

800m Run

Rest Exactly 1 Minute

Max Rep Burpees for 2 minutes

400m Run

Rest Exactly 1 Minute

Max Rep Burpees for 2 minutes

200m Run

Rest Exactly 1 Minute

Max Rep Burpees for 2 minutes

 

 NOTES: Score equals the total time for the WOD, in seconds, minus the total number of Burpees. Include the 1 minute rest intervals in the total time. Foe example, if the entire WOD takes 16 minutes and you do 60 total burpees, your score would be (16 x 60) - 60 = 900.

So that everyone is on the same standard, begin your one-minute rest when you cross the threshold of the door to the gym. Burpees will be the "Games" standards, which means that you will jump or step up onto a 25# bumper plate and stand all the way up for each rep to count. There's no jumping up and clapping overhead required. Also, you may finish your burpees before the required 2 minutes; however, you may not leave the threshold of the gym until that two-minute period is up, nor may you continue your burpees after the two-minute period. Watch your own time on the clock.

 

WODs for the week - 11/7 - 11/12

WODs for the week 11/7 - 11/12

 

Monday

 

For Time

Row 2000m

50 Wall Ball Shots 20lb

Row 1000m

35 Wall Ball Shots

Row 500m

20 Wall Ball Shots

 

Tuesday

 

Elizabeth

21-15-9

Squat Cleans 135lbs.

Ring Dips

 

Wednesday

 

15 Rounds For Time Of

5 Pullups

10 Pushups

15 Squats

 

Thursday

 

For Time

500m Row

1 Rope Climb

50 Double Unders

500m Row

2 Rope Climbs

40 Double Unders

500m

3 Rope Climbs

30 Double Unders

500m Row

4 Rope Climbs

20 Double Unders

 

Friday

 

AMRAP 20 Minutes

5 reps Front Squat 135lbs.

10 Box Jumps

200m Run

 

Saturday

 

Team WOD 3 Members

20 Minutes

400m Run

Air Squats

Situps

Runner Sets The Pace For Change