Main CFOC Workout of the Day

WODs for 3/26 - 3/30

Monday

Five rounds for time of: 
15 Power Cleans (135/95)
30 Push-ups

 

Tuesday

For time:
50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16 KG)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/30)
50 Good Mornings
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Wednesday

4 x 800m Runs with 4 minute rest

 

Thursday

 

3-3-3-3-3 wide grip deadlift

5-5-5-5-5 deadlift

1RM Deadlift

 

Friday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

 

Saturday 

For time: 
Run 800 meters
9 Squat Cleans (135/95)
Run 600 meters
15 Squat Cleans (115/65)
Run 400 meters
21 Squat Cleans (75/45)

 

WODs for 3/19 - 3/24

Monday

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Tuesday

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

Wednesday

"Nancy"

5 Rounds for time of:

400m Run
15 Overhead Squats (95/65)

Thursday

Kettlebell Ladder

Start with 1 Kettlebell swing the first minute, 2 the second minute, 3 the third and keep going until you reach 20 minutes or can't keep up with the required reps/minute.

Friday

Open WOD 12.5

Saturday

Team WOD

 

WODs for 3/12 - 3/17

Monday

Rowing Clinic followed by:

3 x 2000m Rows with 3 mins rest between efforts

Tuesday

Pressing Clinic - Shoulder Press, Push Press, Push Jerk, Split Jerk

Shoulder Press - 5-5-5

Push Press - 3-3-3

Push or Split Jerk - 1-1-1

Wednesday

Team WOD (2 or 3 person teams)

"Murph"

1 mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

-2000m rows may be substituted for 1 mile runs
-Teammates run/row together and split reps evenly
-ok for teammates to wear a vest

Thursday

In a time limit of 15 minutes: 100 Double Unders followed by as many rounds as possible of -
5 Squat Cleans (135/95)
10 Pushups
15 Walking Lunges

Friday

OPEN WOD 12.4

Saturday

Five rounds of:
500m Row
30 Thrusters (45/30)

WODs for week of 3/5 - 3/10

Monday

AMRAP in 20 mins of:

5 Wall Ball Shots (20/14)
10 Jumping Lunges (scale with step back lunges)
15 Kettlebell Swings

Tuesday

3 Rounds for time of:

1000m Row
30 Goodmornings (45/30)
30 Situps (scale up with GHD)

Wednesday

AMRAP 12 mins of:

10 Power Snatches (75/45)
12 Pushups

Thursday

Team WOD - Teams of 2 complete the following for time:

100 Box Jumps split between the 2 partners

3 rounds of: 500m Row/400m Run (one round = each partner doing both)

100 Box Jumps split between the 2 partners

Friday

4-Part WOD:

4-min Row for Calories
Rest 4 minutes
Max Rep Single Unders for 4 minutes
Rest 2 minutes
Max Rep Pullups for 2 minutes
Rest 1 minute
Max Rep Squats for 1 minute

Score = total of calories, single unders, pullups, and squats

Saturday

Team WOD - weight ladder

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

Deadlift
Power Clean
Front Squat
Push Jerk

Loads - 95 to 135 for men and 65 to 95 for womenTeams consist of two individuals; each partner does the full rep scheme followed by the other partner (i.e. "A" does 10 reps each of deadlift, power clean, front squat, and push jerk followed by "B"; repeat at each level)