Main CFOC Workout of the Day

WODs for 12/27 - 12/31

Tuesday 12/27

Bench 5-5-5-5-5

then do "Michael" 

3 Rds for time of:
800m Run
50 Back Extensions
50 Situps

Wednesday 12/28

Squat Cleans 3-3-3-3-3

then do the following for time:

3 Rounds of:
21 Dumbbell Cleans
21 Pullups
21 Box Jumps

Thursday 12/29

Shoulder Press, Push Press, Push Jerk

Pick one move and work on 3-3-3-3

then do:

AMRAP in 12 mins of:

15 Double Unders
15 Situps
250m Row

Friday 12/30

Back Squats 3-3-3-3

then do:

AMRAP in 15 mins of:

25 Burpees
15 Front Squats (75/45)

Saturday 12/31

Holiday Team WOD

Monday, 12/26/11

Only 1 class for Monday - 9 am

Team WOD

WODs for the week of 12/19 - 12/25

Monday

Review deadlifts, power cleans, front squats, and push press

10-9-8-7-6-5-4-3-2-1

Deadlift
Power Clean
Front Squat
Push Press

Use a load that you can do all four lifts with.

Tuesday

Review Snatch, hang power snatch

AMRAP/14 minutes of:

10 Power Snatches
10 Push Ups

Wednesday

Reindeer Games (team WOD)

Row, sled push, kettlebell swings

Thursday

5x5 Back Squats

5x5 Front Squats

AMRAP/4 mins of:

1 Burpee
1 Pullup

Friday

(am classes only, no 5:30 pm class today)

5x5 Overhead Squats

For time: 75 Overhead Squats

Saturday (Christmas Eve)

No classes today

WODs for the week - 12/12 - 12/17

Monday

Shoulder Press - 5-5-5-5-5
Push Press - 3-3-3-3-3

Followed by:

For time:
2 rounds of -

400m Run (500m Row)
21 Jumping Squats
12 Kettlebell Swings

Tuesday (Guest Day)

Review of Snatch; Burgener Warmup followed by snatch skill work 

For time:

"Baseline:

500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Wednesday

Back Squats 10-10-10-10

Thrusters 1-1-1-1-1

For time:
"Jackie"
1000m Row
50 Thrusters (45/30)
30 Pullups

Thursday

Sumo Deadlifts 5-5-5-5-5
Deadlift 3-3-3-3-3

For time:

21-15-9 rep rounds of:
Deadlifts
Barbell Burpees (jump over bar between reps)

Friday

"Elizabeth"

21-15-9 rep rounds of:
Cleans
Ring Dips

Saturday

5K Run (sign up for the Reindeer Run online, or just show up and run that morning - Atlantic Hotel 9 am)

NOTE: No class at the gym this morning

WODs for the week - 12/5 - 12/10

MONDAY- 12/5

Bench Pressing with bar and dumbbells - skill work

5-5-5-5-5 Bench Press

followed by:

4 x 400m runs (or 500m rows) with 1 min rest between efforts

TUESDAY-12/6

1RM Deadlift (skill work/warmups/3 attempts)

followed by:

30 sec on/30 sec off - single unders for 10 mins. Maintain same number of max singles each round or better.

WEDNESDAY-12/7

1RM Back Squat (skill work/warmups/3 attempts)

followed by:

skill work on the rope climb and pullups

Do as many rope climbs or pullups as you can in 5 minutes

THURSDAY-12/8

Snatch skill work 

1-1-1-1 Snatch Balance - click Here for video

For time:

"Randy" 75 Power Snatches (75/45)

FRIDAY-12/9

Clean and Jerk skill work

Practice Med Ball Cleans - progression training

For time:

7 rounds of:

7 Burpees

7 Med Ball Cleans

7 Situps

SATURDAY-12/10

Team WOD