4/29/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

10 sets
1 strict PU + 1 strict TTB - unbroken if possible
rest 30 sec between

if you cannot do a pull up w/o band or do a ttb, perform 3-5 ring rows then 3-5 v-ups

SKILL

Go UB as long as possible

WOD

9 minute ladder (wall ball + 2, dubs remain 20):
2 Wall Ball 20/14
20 Dubs
4 Wall Ball
20 Dubs
6 Wall Ball
20 Dubs
etc...

CA$H OUT

run 800m x 3
rest 2 min

MOBILITY

lat distraction with band

4/28/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march

BUY IN

Front Squat
2 x 6 @ 70%
2 x 4 @ 75%
rest ~2 min

SKILL

KB snatch - don't slam into your wrist

WOD

For Time:
25 air squats
25 KB snatches (alternating) 35/18
25 air squats
25 KB snatches
25 Box Jumps 24/20
25 burpees
25 box jumps 24/20
25 burpees

comp: alternating pistols/KB snatches 53/35/BJ 30/24

CASH OUT

HS hold
3 sets x 30 seconds
rest 1 min btw

MOBILITY

lat distraction with band

RESULTS

4/27/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds
5 Strict press
7 sit ups
9 RDL

BUY IN

Push Press
4 sets x 6 reps
rest 1 min

SKILL

Pace the run so you get a break i.e. get back before your partner finishes

WOD

20 min AMRAP alternating with a partner

partner 1:
run 200m

partner 2:
6 pike press
12 KBS
30 DU

Score is total rounds - count every time you switch

comp: sHSPU

*partner 2 cannot start run until partner 1 comes back*

CASH OUT

Row 250m x 8
rest 1 min

MOBILITY

hamstring smash

4/26/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
8 sit ups
10 jumping squat jacks
24' inch worm

BUY IN

Back Squat
3x6 @ 75%
2x4 @ 80%
rest ~2min

SKILL

Climb that rope!!! Remember how?
10m = 2 pillars

WOD

12 min AMRAP
1 rope climb
10m heavy KB walking lunge steps (weights at sides)
10 Ball slams 20#

*since there is only 2 ropes, start wod anywhere then keep moving around from there*

CASH OUT

4 sets alternating
30 sec hollow hold
30 sec glute bridge (feet on box)
rest 15 seconds on transition

MOBILITY

forearms

4/25/2016

ANNOUNCEMENTS 

Upcoming local competitions:
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2-3 rds
30 DU
15 Burpees
1 Wall walk

BUY IN

3 x 8 alternating
bb row
ring push ups

SKILL

try to speed up every round!

WOD

Three rounds for time of:
9 pull ups
15 pike press
21 knees to midline

comp: 5 Muscle-Ups/15 SHSPU/TTB

CASH OUT

clean grip RDL
3 x 10
~60% max clean

MOBILITY

lat distraction with band

4/22/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2-3 rds
10 wall balls
10 sit ups
10 walking lunges
20 DU

BUY IN

4 x 6 reps
toes to rings

SKILL

find a good friend or two...

WOD

Teams of 3:
300/225 calories on the Assault Bike or Rower
100 Burpee Box Jump Overs 24/20

*30 minute time cap*

 2 people working at a time!!!!

CASH OUT

For Time:
Run 1 mile

MOBILITY

EVERYTHING

4/21/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2 rds
10 HC BB Thrusters
8 Ring rows

BUY IN

Front Squat
2x6 @ 70%
2x4 @ 75%
rest ~ 2 min

SKILL

Break pike/HSPU up into manageable sets

WOD

3 Rounds "Cindy"
21 pike press
3 rounds Cindy
15 pike press
3 rounds Cindy
9 pike press

comp: HSPU

1 round of "Cindy" = 5 pull ups, 10 push ups, 15 air squats

CASH OUT

Banded Good mornings
4x10
Use training bar with band (s)

MOBILITY

everything

4/20/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
20 DU
10 Burpees
1 Wall walk

BUY IN

Strict Press
4 sets x 6 reps
rest 1 min

SKILL

Deep breathing to stay paced.

WOD

3 Rounds for Time:
25 DU
21 American KBS 35/18
12 Knees to Midline

comp: 50 DU/TTB

CASH OUT

Run 435m x 4
rest 1:1

MOBILITY

hip flexor smash with KB

4/19/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

BUY IN

Back Squat
3 x 6 @ 75%
2 x 4 @ 80%
rest ~2 min

SKILL

Don't stop, recover on break

WOD

for time:
20-18-16-14-12-10
Air Squats
Box Jumps 24/20

REST 2 MINUTES

8-6-4-2
KB Snatch (each arm) 35/18
Pull Ups

comp: pistols

CASH OUT

4 sets alternating:
30 seconds ring support hold
30 seconds superman hold
rest 15 seconds btw each

MOBILITY

everything

4/18/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

3 x 8 alternating
strict pull ups
pike press

SKILL

go all out on the run then pace it inside

WOD

for time:
800 Meter Run
21 – 15 – 9
Wall Ball
HRPU
800 Meter Run

comp: hspu

CASH OUT

snatch deadlift
pause at low hang, hang and high hang
6 x 2 reps @ ~70% 1RM

MOBILITY

hip flexor smash with KB

4/15/2016 - TTFN Etta

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2-3 rds:
10 Broad Jumps
10 Ring Rows
20 Alt Lunges
20 DU
10 Push Ups
30 sec hollow hold

BUY IN

4 sets x 30 seconds
hanging knee hold or L-Sit if possible

SKILL

try to complete in least amount of sets

WOD

With a partner- For Time:
75 DU
70 OH lunge steps 45/35
60 HRPU
50 KB Snatch 35/18
40 sit up to stand wall balls 20/14 - good luck ;)

*one partner works on reps the other runs 200m before switching*

or

30 min amrap
MAX UB Doughnuts to Mouth


CASH OUT

snatch grip high pull
8 sets x 1 rep
@ 60% of 1RM snatch

MOBILITY

hip flexor smash with KB

4/14/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Dips

BUY IN

Front Squat
2x6 @65%
2x4 @ 70%
rest ~ 2 min

SKILL

Pick sets that won't slow you down in the middle

WOD

3-6-9-12-15-12-9-6-3
Box Jump Overs 24/20
Pike Press

comp: 30/24, STRICT HSPU

CASH OUT

BB glute bridge on floor (wrap barbell in yoga mat)
4 x 10
AHAP

MOBILITY

Couch Stretch

4/13/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2-3 rds:
48 ft high knees
48 ft butt kicks
48 ft broad jumps
48 ft duck walk
48 ft bear crawl
*48 ft is 6 full mats length down and back*

BUY IN

Push Press
3x8
Rest 1 min

SKILL

Go all out every round. Only rest at the breaks. Try to maintain reps each round.

WOD

12 minutes (4 rounds) :40 work :20 rest for max reps
min 1: Burpees
min 2: KBS 53/35
min 3: Calories on rower or assault bike

CASH OUT

Row 1000m x 2
alternate with partner(s)

MOBILITY

Everything

4/12/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

*if you squat over 300lbs, just start squatting and warm up between sets*

3rds
10 Front rack reverse lunges 45/35
30 DU

BUY IN

Back Squat
3x6 @70%
2x4 @ 75%
rest ~ 2 min

SKILL

Find a place to catch your breath - try to keep sets UB

WOD

14 min AMRAP
10 knees to midline
15 Box Jumps 24/20
10 Wallballs 20/14

comp: TTB/15 wallballs

CASH OUT

4 sets alternating
30 sec HS hold
30 sec sit ups
rest 15 seconds btw exercises

MOBILITY

down dog & up dog

4/11/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

3 x 8 alternating
ring rows
strict press

SKILL

stay fast:
break up sets early too keep speed

WOD

5rft
8 pike press
20 DU
8 pull ups
12 goblet squats 53/35

comp: hspu/40du/3 mu/70-53

CASH OUT

run 335m x 3
rest as needed

MOBILITY

band stretch for lats

4/8/16

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

*do general movements and then Buy In before doing this warm up*

5 min amrap
15 KBS 53/35
10 Box Jump Overs 24/20
5 Burpees

BUY IN

4 x 6 reps
strict toes to bar
rest 90 sec between sets

*if you cant do strict ttb do a 3 count up and 3 count down knees to midline

SKILL

go as fast as you can for the full 8 min designed to not need many breaks

WOD

8 min amrap
20 wallballs
10 pull ups

comp: 25 wb / 3 mu

CASH OUT

assault bike 15 cal AFAP
alt between everyone in class

*go hard enough so you need more time to recover*

MOBILITY

Everything

4/7/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
10 box step ups 20"
8 push ups
6 air squats
4 ring rows

BUY IN

Front Squat
2x6 @ 65%
2x4 @ 70%
rest ~ 2 min

SKILL

Scale to get :45-:60 of rest

WOD

Every 4 minutes for 20 minutes:
30 DU
10 Pike Press
10 Ring Rows
20 American KBS 35/18

comp team: 50 DU/8 HSPU/8 PU/53-35

CASH OUT

Barbell glute bridge on floor (wrap barbell in yoga mat)
3x12 AHAP

MOBILITY

Everything

4/6/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

Strict Press
3x8
rest 1 min

SKILL

Pace to save your arms

WOD

27-21-15-9-3
Burpees
Ring Dips
alternating jump lunges (total)

CASH OUT

Row 500m x 4
alternate with 1-2 partners

MOBILITY

Triceps smash

4/5/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams WODs announced 4/14
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

3 rft:
10 KB Goblet Squats 53/35
12 HRPU

BUY IN

Back Squat
3x6 @ 70%
2x4 @ 75%
rest ~2 min

SKILL

If you squat 300lbs+, just start squatting when you get in.  Warm up everything else in between sets. #noclockgobbling

WOD

EMOTM 16 min
min 1: 12 wallballs
min 2: 8 pull ups
min 3: 10 MB situps
min 4: 8 knees to midline

Comp team: 15 WB/C2B/12 situps/TTB

CASH OUT

4 sets alternating
30 second ring support hold
30 second superman hold
rest 15 seconds btw each

MOBILITY

Hip Flexor - Couch Stretch

4/4/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU

BUY IN

3 x 8 alternating
strict pull ups
pike press

SKILL

For the Cash Out: since we can't actually snatch, lets learn how to bring the bar from the floor to our hips correctly

WOD

15 min amrap
8 burpee box jumps 24/20
12 kbs 53/35
25 DU
comp: american swing/50 dubs

CASH OUT

snatch deadlift
pause at low hang, hang and high hang
6 x 2 reps @ ~70% 1RM

MOBILITY

hamstring w/ strap