Main CFOC Workout of the Day

WODs for 4/30 to 5/5

Monday

Focus: clean and jerk

 

"Grace"

For time:

30 Clean and Jerks (135/95)

 

Tuesday

 

Focus: deadlift

 

For time:

5 Rounds of

400m Run

21 Deadlifts (135/95)

 

Wednesday

 

Focus: squats with emphasis on back squat

 

5 rounds (untimed)

Max Rep Back Squat (bodyweight or whatever you can to 8 to 12 reps of)

50 Situps

 

Thursday

 

Focus: Rowing 

 

Team WOD (teams of 2)

100 Pushups

alternating 5 rounds each of:

400m Run

500m Row

followed by 100 squats

(pushups and squats are split between the two teammates any way they want; each teammate does runs and rows)

 

Friday

 

Focus: pressing to overhead

 

21-15-9 rep rounds of:

Push Press (ok to push jerk) (95/65)

Burpees

 

Saturday

 

Focus: running form and kettlebell swings

 

"Helen"

3 rounds for time of:

400m run

21 Kettlebell swings

12 pullups

 

WODs for 4/23 - 4/28

Monday

Focus: Squat skill work (air, front, overhead)

Metcon: 

AMRAP 15 mins of:

5 Knees to Elbows

10 Pushups

15 Squats (first 5 mins are air squats; second 5 mins front squats w/unloaded bar; last 5 mins overhead squats w/unloaded bar)

 

Tuesday

Focus: Rowing skill work

Metcon:

3 Rounds of

500m Row

10 Box Jumps

10 Dips (can be ring, fixed bar, or box)

 

Wednesday

Focus: Pressing to overhead (shoulder, push press, push jerk, split jerk, thruster)

Metcon:

400m run followed by

5 rounds of

5 Thrusters (95/65)

5 Pullups

followed by:

400m Run

 

Thursday

Focus: Work on deadlifts, sumo deadlifts, sumo deadlift high pull, med ball cleans

Metcon:

 21-15-9 rep rounds of:

Deadlifts (225/165)

Burpees

 

Friday

Focus: Work on glute-ham developer overview/skills and muscle up progressions

Metcon:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

(scale as required)

Saturday - REMINDER - NO CLASS TODAY

5k Run or 1/2 Marathon for time (If you're not running the OC Half or 5k, pick one and do on your own. No classes on Saturday morning in light of this event.)

 

WODs for 4/16 - 4/21

Monday

3-3-3-3-3

Deadlift

 

AMRAP 10 minutes of:

5 Pushups

10 Walking Lunges

15 Jumping Squats

 

Tuesday

3-3-3-3-3

Back Squats

 

3 x 800m repeats with 3 min rest between efforts

 

Wednesday

3-3-3-3-3

Bench Press

 

For time:

400m run

Followed by:

5 rounds of:

10 Pullups

10 Pushups

Followed by:

400m run

 

Thursday

1-1-1-1-1

Squat Clean and Jerk

 

1 Mile Run

 

Friday

1-1-1-1-1

Squat Snatch

 

AMRAP 12 mins of:

10 Power Snatches

10 Pushups

 

Saturday

3-3-3-3-3

Thruster

 

"Fran"

21 - 15- 9 rep rounds of:

Thrusters (95/65)

Pullups

 

WODs for 4/9 - 4/14

These WODs repeat the WODs from 2/27 - 3/3 so you can test yourself against how you performed six weeks ago.

Monday

For Score -

In a time limit of 12 minutes:

Row 2000m

Do as many wall ball shots as you can

(score number of wall balls)

 

Tuesday

3 Part WOD

In a time limit of 4 minutes: find your 1RM Deadlift

rest 1 minute

In a time limit of 4 minutes: Row as many calories as you can

rest 1 minute

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

 

Wednesday

5 rounds (not timed) of:

Shoulder Press (select weight that will allow you to perform 8 to 12 reps)

Pullups (max reps that you can do without coming off the bar)

 

This WOD is similar to "Lynne" in how it is to be performed.

 

Thursday

"Annie"

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

Double Unders

Situps

 

Substitute tuck jumps for double unders for this workout.

 

Friday

21-15-9 rep rounds of:

Overhead Squats (95/65)

Box Jumps (30/24)

 

Saturday

"Cindy"

In a time limit of 20 minutes, do as many rounds as possible of:

5 Pullups

10 Pushups

15 Squats

 

scaling options: limit time to 10 minutes, ring rows instead of pullups, scaled pushups - try not to alter rep scheme unless injury requires

If you've been CrossFitting for less than 6 months, you MUST limit your time to 10 minutes.

 

WODs for the week of 4/2 - 4/7

For this week, we're going to follow the mainsite programming on CrossFit.com. Click HERE. The WOD posts each night at 8 pm. Feel free to check there, or just show up.  For those days noted as "Rest Days", understand that we'll do a WOD from either the Hopper Deck or put together a Team WOD for that day. Rest Day does not mean a slack day at CFOC.

Reminder - the gym will close at 11 am on Friday, 4/6, and reopen on Monday, 4/9. No Friday night or Saturday classes in observance of the Easter Weekend. If you're forced to miss a day of training as a result of this, then you're directed to run a 10k at some point during the weekend.