Main CFOC Workout of the Day

WODs for 7/30 - 8/4

Monday - 7/30

"CrossFit Games Master's Chipper"

10 Deadlifts (255/185)
20 Pullups
30 Box Jumps
40 Kettlebell Swings
50 Double Unders
40 Kettlebell Swings
30 Box Jumps
20 Pullups
10 Deadlifts (255/185)

Time cap: 17 Minutes

Tuesday - 7/31

Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push or Split Jerk 1-1-1-1-1

Wednesday - 8/1

21-15-9 rep rounds of:
Cleans (135/95)
Burpee Box Jumps

Thursday - 8/2

5 Rounds of:
400m Run
12 Power Snatch (75/45)

Friday - 8/3

AMRAP/20 mins of:
5 Med Ball Cleans
10 Knees to Elbows
15 Pushups

Saturday - 8/4

"Tabata This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

WODs for 7/23 - 7/28

Monday - 7/23

For time:
10 Clean & Jerk (155/105)
2 min rest
10 Clean & Jerk (135/95)
2 min rest
10 Clean & Jerk (115/85)

Tuesday - 7/24

For time:
800m Run
10 Deadlifts (185/115)
10 Burpees
600m Run
20 Deadlifts
20 Burpees
400m Run
30 Deadlifts
30 Burpees

Burpees performed by jumping onto a plate - Games Style

Wednesday - 7/25

"Randy"
For time:
75 Power Snatches (75/45)

Thursday - 7/26

Team WOD - teams of 3 complete the following for time dividing reps as they see fit

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

(Runs can be broken up into 400m segments and run as a relay by the team - 4 x 400m = 1 mile run)

Friday - 7/27 (REMINDER - 5:30 PM WOD will go at Showell Park - Hoover Ball)

Back Squat 5-5-5-5-5

Saturday - 7/28

For time:
5 Rounds of-
400m Run
50m Sled Push (135/95)
1 Rope Climb

WODs for 7/16 - 7/21

Check the online schedule for changes to classes while most of the training staff is away at the CF Games

Monday - 7/16

3 Rds for time:
800m Run
50 Thrusters  (45/30)
30 Pullups

Tuesday - 7/17

AMRAP 12 mins of:
10 Power Snatches (75/45)
12 Pushups

Wednesday - 7/18

"Diane"
21-15-9 rep rounds of:
Deadlifts (225/155)
Handstand Pushups

Thursday - 7/19

For time:
1 Mile Run
1 Rope Climb
1 50m Sled Push (135#)
1 min Handstand Hold (ok to break up)
1 min 225# bar hold @ waist (ok to break up)
1 mile run

Friday - 7/20

4 x 400m Runs w/2 min rest on a running clock

Saturday - 7/21

"Barbara"
5 Rds of:
20 Pullups
30 Pushups
40 Situps
50 Squats
(3 min rest between each round)

WODs for 7/9 - 7/14

MAKE SURE YOU LOOK AT THE ONLINE SCHEDULE AS THERE ARE LIMITED CLASSES FROM 7/11 TO 7/16 DUE TO MOST OF THE STAFF BEING IN CALIFORNIA FOR THE CF GAMES

Monday - 7/9

In a time of 25 minutes, find your 1RM Clean and Jerk (does not need to be a squat clean)

then: 8 rounds of Tabata Squats (score is lowest # of reps in any of the 8 rounds)

Tuesday - 7/10

"Filthy Fifty"
For time:
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings (16 KG/12 KG)
50 Walking Lunges 
50 Knees to Elbows
50 Push Press (45#)
50 Goodmornings (45#)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

(NOTE: there will be a 50 minute cutoff for this WOD)

Wednesday - 7/11

(note: only evening class is 5:30)

5-5-5-5-5 Deadlifts

800m Run for time

Thursday - 7/12

(see schedule for changes)

Pull-up ladder - do one pullup the first minute, two pullups the second minute, three pullups the third minute, etc. Continue until you can no longer do the required number of pullups in the given minute. Once you reach failure, continue on with air squats until minute 20.

Friday - 7/13

Team WOD - teams of 4 rotate through 400m run, pushups, situps, and walking lunges for 15 minutes. Rotation is controlled by the speed of the runner. Score = total numer of reps in the pushups, situps, and walking lunges.

Saturday - 7/14

5-5-5-5-5 Back Squats

1000 row for time

WODs for 7/2 - 7/7

Monday - 7/2

"Helen"
3 Rds for time of:
400m Run
21 Kettlebell Swings
12 Pullups

Tuesday - 7/3

"Kelly"
5 Rds for time of:
400m Run
30 Box Jumps
30 Wall Ball Shots (20/14)

Wednesday - 7/4

Holiday WOD at 9 am (no other classes today)

Thursday - 7/5

(No 5:45 am class today)

For time:
400m Run
followed by:3 Rds of-
10 Thrusters
10 Pullups
followed by:
400m Run

Friday - 7/6

5 Rds for time:
15 Overhead Walking Lunges w/bar (45/30)
21 Burpees

Saturday - 7/7

Team WOD