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 Pushdowns(arms bend at elbow)
10 Barbell Rows (135, 95)

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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 = 1 rep)
75 T2B
50 DB Thrusters (50, 35)
*One person works at a time.

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 Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees

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

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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′)

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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 of DB weight

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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

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2/6-share the work

3C4DE186-561D-498A-9BBD-7EF0DDB9C31DWOD  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

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WOD
“Uncle Buck” EMOM 9:
Minutes 1-3 3 Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H (135, 95)
Minutes 3-6 3 PC (155, 105)3 FS (155, 105) 3 S20H (155, 105)
Minutes 6-9 3 PC (185, 125) 3 FS (185, 125) 3 S20H (185, 125