2/15…7 days to 18.1

Strength use 100m loop for both 1) Max Distance Farmer Carry in 5:00 Rest 2:00 before moving to #2 2) Max Distance Front Rack Carry in 5:00 WOD 3 Rounds of In 5:00 Window: Row 500 Meters Remaining time Max Rounds of: 20 DB Renegade Rows 10 Ball Slams Rest 2:00 *Score = Highest Score

2/14-show the love!

Strength 1a) Floor Press: 1RM. Rest 60s. – Build to a max in 8-10 sets. 1b) Banded Pulldowns:(arms straight) 4 x 10. Rest 60s. WOD 16min running clock AMRAP 8: 2/1 Rope Climb 5 C2B Pull-ups 15 S2OH (135, 95) Rest 2:00 AMRAP 6: Single Arm Farmer Carry x 50 ft ea. AHAP 15 Banded…

2/13-open skills

Gymnastics Skill small sets cycle unbroken Choose between one movement that will show up in this years open: – Butterfly Pull-ups (or C2B) – Handstand Push-ups – T2B WOD ft with a partner: (25 min cap) 250 Double Unders 200 Walking Lunges (BW) 150 Abmat Sit-ups 100 Alt. DB Snatches (50, 35) (each arm =…

2/12

Strength 1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%. 2) Power Clean + Squat Clean: Work above metcon weight performing sets of 2. WOD “Times 3” AMRAP 5: 3 Squat Cleans (135, 95) 6 Lateral Burpees Rest 2:00 AMRAP 5: 3 Power Cleans (135, 95) 6 Lateral…

2/10

Reminder Olympic Lifting Class 9:5-10:45am  Snatch Focus 3-awesome sauce… AMRAP 35 in Teams of 3: Row 5k or Run 5k Then remaining time Max Rounds of: 30 KBS (70, 53) 30 Walking Lunges (BW) 30 Push-ups

2/9 tGiF

Strength Front Box Squat: 9 x 3 @63%, EMOM *Use a 13-15″ Box, normal squat stance, sit back on box + explode up. WOD ft (11min cap) “Karen” For time: 150 Wallballs (20, 14) (10′, 9′)  

2/8

14 Days to 18.1 Announcement Reminder all CF Open WODS will be run Fridays Skill – T2B + Static Hold Adv: 50+ Reps Int: 30+ Reps Beg: 20+ Reps WOD AMRAP 18: 30 Calorie Bike/400m run Mix 20 Air Squats 16 DB Hang Power Snatch (8 ea.) 10 Box Jumps Overs (24, 20) *Athlete choice…

2/7

Strength/Skill 1a) Barbell Rows: 4 x 6. Rest 60s. 1b) Rollback Tricep Extensions: 4 x 10. Rest 60s. 2) Rope Climb Technique and practice WOD 4 RFT: 12min cap 15 DB Thrusters (50s, 30s) 3/2 Rope Climbs Rest 60s old times haha…. climb through the hole

2/6-share the work

WOD  For time with a partner: 35min cap 100-80-60-40-20 Calorie Row or (75-55-45-35-25 Cals on AB) or  1 Mile, 800m, 600m, 400m, 200m Run Walking Lunges (BW) Hollow Rocks *Complete down/back box Bear Crawl or box length Handstand Walk after each completed round. *One person works. Split in half.

2/5

Strength/Skill 1) Power Clean: 1RM. Rest 2:00 Take 8-10 sets and build to a new 1RM. 2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight WOD “Uncle Buck” EMOM 9: Minutes 1-3 3 Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H…