Main CFOC Workout of the Day

WODs for the week of 1/30 - 2/4

Monday 1/30

5 Rounds of:
500m Row
5 Pullups
10 Overhead Squats (75/45)
15 Double Unders
200m Row

Tuesday 1/31

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


Wednesday 2/1

"Jeremy"

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

Thursday 2/2

"Grace"

30 Clean and Jerks for time (135/95)

Friday 2/3

5 Rounds of:

10 Back Squats

500m Row

This WOD is NOT TIMED. Rather, focus on doing perfect back squats. The 500m Row should be done as a means of elevating heart rate without pushing too hard.

Saturday 2/4

Team WOD

 

WODs for 1/23 - 1/28

Monday 1/23

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Tuesday 1/24

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Wednesday 1/25

"Diane"

For time:
21-15- and 9 reps of:
Deadlift 225
Handstand Push-ups

Thursday 1/26

For time:

150 Burpees

Followed by Clean and Jerk practice

Friday 1/27

5-5-5-5-5

Back Squat

5-5-5-5-5

Bench Press

Saturday 1/28 - note - gym closed today - all staff away at training

6 rounds for time of:
Run 400 meters
25 Burpees

 

WODs for the week of 1/16 - 1/21

Monday 1/16

3 Rounds of:

50 Squats

5 Handstand Pushups (sub 10 dumbbell shoulder presses)

10 Hang Power Cleans

 

Tuesday 1/17

Timed 5k Row

followed by: Skill work on a lift you need work on

 

Wednesday 1/18

3 Rounds of:

400m Run (or 500m Row)

50 situps

15 Deadlifts (bodyweight/ 3/4 bodyweight)

 

Thursday 1/19

Team WOD (teams of 3)

Run 400

Row 500

50 Squats

 

Friday 1/20

"Jackie"

1000m Row

50 Thrusters (45/30)

30 Pullups

 

Saturday 1/21

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlift (95/65)

Front Squat (95/65)

Push Press (95/65)

 

WODs for the week of 1/9 - 1/14

Monday 1/9

5-5-5-5-5

Back Squat

 

followed by:

A timed 500m Row (go in heats if you need to balance this out)

 

Tuesday 1/10

3-3-3-3

Power Snatch

  followed by:

AMRAP 15 mins of:

7 Power Snatch (75/45)

10 Burpees

250m Row (or 200m Run)

 

Wednesday 1/11

Review of bodyweight movements in the WOD

"Tabata Something Else"
8 Tabata rounds (20 on/10 off) for each of the following in order:

Pullups

Pushups

Situps

Squats

 

Thursday 1/12

Timed 2000m Row

followed by:

5-5-5-5-5

Deadlift

3-3-3-3-3

Wide grip deadlift

 

Friday 1/13

"Lynne"

5 untimed rounds of:

Max Rep of Bench (load = bodyweight)

Max Rep Pullups

 

Saturday 1/14

"Team Cindy"

Teams of 2 perform alternating rounds of Cindy

AMRAP 20 mins of:

5 Pullups

10 Pushups

15 Squats

 

WODs for 1/3 - 1/7

Tuesday

Heavy Thruster work - 5-5-5-5-5
Pullup techniques and tips

followed by:

"Fran"
21-15-9 rep rounds of:
Thrusters (95/65)
Pullups

Wednesday

Rowing technique class
Double Under practice/skill work

followed by:

5 Rounds of:
500m Row
100 Double Unders (sub 200 singles)

Thursday

Deadlifts 5-5-5-5-5
Box jump skill work

followed by:

3 Rounds of:500m Row
21 Box Jumps
12 Deadlifts (bodyweight)

Friday

3 x 2000m Rows for time

Saturday

Team WOD