Main CFOC Workout of the Day

WODs for 5/28 - 6/2

Monday - Memorial Day 5/28

Hoover Ball at Showell Park on Rt 589 - meet up at 9 am

NO regular classes due to the Holiday.

Tuesday - 5/29

For time:

1 Mile Run
9 Power Cleans
9 Handstand Pushups
800m Run
15 Power Cleans
15 Handstand Pushups
400m Run
21 Power Cleans
21 Handstand Pushups
200m Run

(M - 115/W - 75; scale handstand pushups as needed)

Wednesday - 5/30

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Thursday - 5/31

Practice rope climbs (at least 5 full climbs, or use progression series if you're not yet climbing)

Then: 150 burpees for time

Friday - 6/1

Three rounds for time of:
50 Double-unders (sub box jumps)
40 Sit-ups
30 Medicine ball cleans (20/14)
20 Push-ups
10 Pull-ups

Saturday - 6/2

Team WOD

Teams of 4 rotate through the following stations.  The runner sets the pace. Score only the kettlebell swings and air squats. For 20 minutes, the teams do the following:

200m Run
Kettlebell Swings
Air Squats
Rest

WODs for 5/21 - 5/26

Monday

Deadlifts - 5-5-3-2-1-1-1

Then:AMRAP 12 mins of-

2 Deadlifts (275/155)
4 Burpees
8 Med Ball Cleans

Tuesday

Back Squats - 5-5-3-2-1-1-1

Then: AMRAP 12 mins of -

2 Front Squats (135/95)
4 Pullups
8 Box Jumps (24/20)

Wednesday

Green Band and Green Band Plus testing in all classes

Thursday

Clean and Jerk 5-5-3-2-1-1-1

Then: AMRAP 12 mins of-

200m Row
4 Clean & Jerks (135/95)
8 Double Unders

Friday

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

Deadlift
Power Clean
Front Squat
Push Jerk

Men -95
Women -65

Saturday - NO CLASS (gym closed for Memorial Day Weekend)

Pick a distance to run and go do it (5k/10k)

WODs for 5/14 to 5/19

MONDAY

3 Rounds:
3 min max reps Clean and Jerks (155/105)(or scale as needed)
Rest 1 min
3 min max reps Double Unders
Rest 2 min
- Two scores - total number of C & J's and Double Unders 

 

TUESDAY

 

Rowing skill clinic

 

For Time:
1000m Row
50 Box jumps(24/20)
25 Pull ups 

 

WEDNESDAY

 

AMRAP 30 mins of:
200m Run
15 Kettlebell Swings
12 Sit ups
9 Pushups
6 Pull ups

 

THURSDAY

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

FRIDAY

"Team Murph" (teams of 2 or 3)

For time:

1 Mile run (teammates run together)

Teammates split the following reps however they want:

100 Pullups

200 Pushups

300 Squats

1 Mile run (teammates run together)

Saturday

5-5-5-5-5

Back Squat

followed by:

For time:

21-15-9 rep rounds of:

Wall Ball Shots

Burpees

 

WOD for 5/7 to 5/11

Monday 

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

Tuesday  (prep for the CrossFit Hope Fundraiser on 6/9)

 

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

 

Wednesday

6 x 400m Runs with 3 min rest between efforts

 

Thursday

5-5-5-5-5

Deadlift

 

Friday

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

 

Scaling options: Substitute 9 pullups or 3 muscle ups for the rope climb. You may also do rope climb progressions (x3) depending upon the number in class.

 

Saturday

5 Rounds of:

800m Run

30 Kettlebell Swings

30 Situps