WOD

PAST WODS

Jan

30
Saturday

Foundation

Partner WOD with CF 941

Celery Fields @ 9am

WOD

Gym will be closed.

Come outside with us and use your fitness!!

see comments
29
Friday

Foundation

Strict Muscle Up Practice

-Negative Ring Transition
-Positive Ring Transition
-False Grip Ring Row with flash
-False Grip Ring Pullup with flash
-False Grip Ring Chest to Ring Pullup with flash
-Strict Muscle UP

WOD

BOTB 2016 Event 4
For Time

3 Rounds of
12 Toes to Bar
8 Snatches
2 Rounds of
12 Burpees over Bar
8 S2OH
1 Round
12 GHD
8 Cleans

Snatch (any)
Rx-115/75
Int/Mst-95/55
Sc-45/25

S2OH (any)
Rx-135/85
Int/Mst-115/65
Sc-45/25

Clean (any)
Rx-155/95
Int/Mst-135/75
Sc-55/35

see comments
28
Thursday

Foundation

Front Squat
2-2-2-2-2
@85% of 1RM

WOD

Untimed

4 Rounds
500m Row
20 hip extensions
10 Tire Flips

see comments
27
Wednesday

Foundation

Strict Press
3-3-3-3 @ 80%

WOD

“Air Force”
15min CAP

RX:
20 Thrusters 95/65
20 SDHP 95/65
20 Push Jerks 95/65
20 OHS 95/65
20 Front Squats 95/65

INT:
20 Thrusters 75/45
20 SDHP 75/45
20 Push Jerks 75/45
20 OHS 75/45
20 Front Squats 75/45

Scaled:
20 Thrusters 55/25
20 SDHP 55/25
20 Push Jerks 55/25
20 OHS 55/25
20 Front Squats 55/25

EMOM Complete 4 Burpees

see comments
26
Tuesday

Foundation

All Levels
400m Sprint
Walk 400m
300m Sprint
Walk 300m
200m Sprint
Walk 200m
100m Sprint
Walk 100m

WOD

AMRAP

RX:
10 Box Jump Overs 24/20
5 HSPU

Intermediate:
10 Box Jump Overs 24/20
5 Strict Press @55%

Scaled:
10 Box Step Overs 16/12
5 Strict Press 45/35

see comments
25
Monday

Foundation

Back Squat
2-2-2
@90% of 1RM

WOD

OPEN 14.3
8 MIN AMRAP

RX:
10 deadlift (135/95)
15 box jmp (24”/20”)
15 deadlift (185/135)
15 box jmp (24”/20”)
20 deadlift (225/155)
15 box jmp (24”/20”)
25 deadlift (275/185)
15 box jmp (24”/20”)
30 deadlift (315/205)
15 box jmp (24”/20”)

Scale as needed
The set of 10 @ 30%
The set of 15 @ 50%
The set of 20 @ 65%
The set of 25 @ 75%
The set of 30 @ 85%

see comments

n

23
Saturday

Foundation

Clean Pull + Hang Clean
15min to work up to a heavy double

WOD

12 min AMRAP

RX:
12 Thrusters
25 Double Unders

Intermediate::
12 Thrusters
75 Single Unders

Scaled:
12 Thrusters
50 Single Unders

Starting Weight
RX: 75/55
INT: 55/35
SC: 35/15

Men add 10 pounds each round
Women add 5 pounds each round

see comments
22
Friday

Foundation

Squat therapy
Mobility work

WOD

For Time
35min Cap

21-15-9
Wall Ball Shots 20/14
Toes-to-bar

Rest 4 minutes, then

3 Rounds for time of:
15 Wall Ball Shots 20/14
400m Run

Rest 4 minutes, then

2 Rounds for time of:
50 Double-unders
25 Wall Ball Shots 20/14

Scale as needed
3:1 SU:DU

see comments
21
Thursday

Foundation

Front Squat
2-2-2-2-2
@80% of 1RM

WOD

For Time:
7-6-5-4-3-2-1

Power Clean
Front Squat

% of 1RM Clean
RX: 80%
INT: 70%
SC: 50%

see comments
20
Wednesday

Foundation

7min EMOM
2 Squat Snatch
2 OHS
@60% of 1RM Snatch

WOD

Run Fran Run
For Time:
25min CAP

RX:
1200m Run
9 Thrusters 95/65
9 Pullups
800m Run
15 Thrusters
15 Pullups
400m Run
21 Thrusters
21 Pullups

Intermediate:
1200m Run
9 Thrusters 75/45
9 Pullups
800m Run
15 Thrusters
15 Pullups
400m Run
21 Thrusters
21 Pullups

Scaled:
800m Run
9 Thrusters 45/25
9 Ring Rows
400m Run
15 Thrusters
15 Ring Rows
200m Run
21 Thrusters
21 Ring Rows

see comments

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