6/1/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
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 high hang cleans 45/35
5 Front Squats 45/35
15 Jumping Jacks

BUY IN

Warm up and take 10-15 minutes to find a 3 -5 RM Hang clean (power or squat) lifting straight off the pound pads

*must be TnG

SKILL

Hook grip your cleans!!!

WOD

5 rft:
7 american kbs 53/35
7 burpees
7 ttb

CASH OUT

run 435m x 3

MOBILITY


hammy strings

5/31/16

ANNOUNCEMENTS

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
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 rounds
10 box jumps
12 mountain climbers
15 ring rows

BUY IN

Back Squat
find a 1rm with the following:
8@50
5@60
3@70
1@80
1@90
1@101
rest ~ 2 min

or just squat 135# 5x5 (guerke)

SKILL

scale to get 45-60 seconds of dubs

WOD

90 seconds on and 90 seconds off for 6 rounds
10 pull ups
5 hang C&J 95/65
MAX DU in remaining time

comp team: 155/105

*if more then 5 ppl in a class, alternate with a partner

CASH OUT

N/A

MOBILITY

everything

RESULTS

 

5/26/2016

ANNOUNCEMENTS

MEMORIAL DAY WOD - Monday, 9AM!

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
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

21-15-9
KB Goblet Squat
Ring rows

BUY IN

Front Squat
2x4 @ 80%
2x4 @ 85%
rest ~2 min

SKILL

Yes, cardio sucks. Only way you're going to get better is to do it. Roll your feet out first.

WOD

For total time:
Run 1 mile
100 DU
rest 3 min
Run 1 mile
100 DU

CASH OUT

Sotts Press with PVC or empty BB
2-4 sets x 2-4 reps
*Do not go ass to grass - get into lowest squat possible with the press*

MOBILITY

Quad roll - calf stretch

5/24/2016

ANNOUNCEMENTS

MEMORIAL DAY WOD - Monday, 9AM!

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
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

Back Squat
3x4 @ 85%
2x2 @ 90%
rest ~ 2 min

SKILL

Going UB

WOD

In teams of 2, alternate rounds to complete 4 rounds each of(8 total rounds):
10 calorie row
20 thrusters 75/45
30 KBS 53/35

comp: 95/65, 70/53

CASH OUT

High Hang Clean + Hang Clean
6-8 sets x 1 rep - AHAP

MOBILITY

glutes with lacrosse ball

RESULTS

 

5/27/2016

ANNOUNCEMENTS

MEMORIAL DAY WOD - Monday, 9AM!

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
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

5 rds

5 hang power cleans 45/35

5 front squat 

5 strict press

BUY IN

EMOTM for 10 minutes
Power Clean + Front Squat + Jerk
Start at 50-60% and add

SKILL

Pace the run and go UB on everything else

WOD

4 RFT:
10 pull ups
10 burpees
335m Run
10 Wall Balls
10 MB sit ups 20/14
Run 335m

Comp: 5 MU

CASH OUT

N/A

MOBILITY

Everything

5/25/2016

ANNOUNCEMENTS

MEMORIAL DAY WOD - Monday, 9AM!

Upcoming local competitions:
6/4/2016 - If you're at the beach - come cheer on Steph, Rachel, and Steve at the Rumble at the Rudder!
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

5 rds:

30 Jumping Jack

10 Alt Lunges

1 Wall Walk

BUY IN

5 Push Jerk + 1 Split Jerk
AHAP x 4 sets
Rest 1 min

SKILL

Chose WOD or Cash out first, depending on class size

WOD

9 min AMRAP 
9 knees to midline
7 Pike Press
5 Power cleans 95/65

Comp: TTB/Hspu/135-95

CASH OUT

Every 90 seconds for 9 minutes:
25 DU
8 burpees

MOBILITY

Everything

5/23/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

3 x 8 alternating
hang snatch
toes to rings/knees to midline

*learn and use the pound pads with a partner*

SKILL

kb snatch technique

WOD

for time:
400m Run
40 Box Jumps 24/20
400m Run
40 KB Snatches 35/18 (20 each arm)
400m Run

comp: 30-24/53-35

CASH OUT

3 rds x 6 - 10 reps alternating
ring push ups
pike w/ feet in rings

comp: MU - 3 reps

MOBILITY

hip flexor w/ kb

5/20/2016

ANNOUNCEMENTS 
Upcoming local competitions:
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
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 sec Plank

BUY IN

EMOTM x 10 minutes
Hang Snatch + OHS
work to a heavy 

 SKILL

Did you do your Burgener?

WOD

For time -
75 double unders
50 WB 20/14
25 burpees
50 wall balls
75 double unders

CASH OUT

N/A

MOBILITY

Everything

5/19/2016

ANNOUNCEMENTS 
Upcoming local competitions:

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 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

front squat
2 x 4 @ 80%
2 x 2 @ 85%
rest ~2min

SKILL

front rack work with a buddy

WOD

For time - w/ a partner broken up any way, run together!
2 Rounds
30 Squat Cleans(95/65)
30 Pull ups
800m run

comp: 135/95

*power clean + front squat allowed

CASH OUT

2 power clean + 1 split jerk
5 sets x 1 rep AHAP

MOBILITY

lat stretch with band (distraction)

RESULTS

 

5/18/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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

Push Press + Push Jerk
4 PP + 4 PJ (8 total reps)
rest 1 min

SKILL

NO knee re-bend on the push press, DO re-bend knee on receiving push jerk

WOD

15 min AMRAP
partner 1: Run 400m
partner 2: 10 S2OH 95/65 + 10 burpees
*One person runs at a time- wait til partner returns to begin your run*

comp: 135/95

CASH OUT

5 rounds
5 strict TTB or Knees to midline
1 Wall Walk

MOBILITY

Everything

5/17/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

back squat
3 x 4 @ 85%
2 x 2 @ 90%
rest ~2min

SKILL

try to keep same pace on all 4 rds

WOD

Every 4 minutes for 16 min
run 200m
15 box jump overs 24/20
20 kbs 53/35

comp: american kbs

CASH OUT

snatch pull (from pound bad) + hang snatch (above knee)
8 sets x 1 rep AHAP

MOBILITY

hamsting bb smash

RESULTS

5/16/2016

ANNOUNCEMENTS 

Upcoming local competitions:
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:
5 Hang cleans 45/35
7 BB Strict Press 45/35
9 BB row 45/35

BUY IN

4 x 6 alternating
hang clean
pike press/HSPU

*learn and use the pound pads with a partner*

SKILL

depending on class size, do wod or cash out in any order

WOD

5rft:
8 thrusters 75/45
25 DU
10 knees to midline

comp: 95-65/TTB

CASH OUT

row 500m x 4
rest 1 minute

MOBILITY

couch stretch

5/13/2016

ANNOUNCEMENTS 
Upcoming local competitions:
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

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

EMOTM
Hang Squat Clean
start at 60% and add

SKILL

SQUAT CLEAN! Remember how?

WOD

10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Burpees to ~6" target -
*DO NOT ADJUST THE MUSCLE UP RINGS*

comp: muscle ups - 8-7-6-5-4-3-2-1-1-1

CASH OUT

As a class using all rowers:
Row a 10k

MOBILITY

traps with BB

5/12/2016

ANNOUNCEMENTS 
Upcoming local competitions:

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 pull ups/ring rows
12 air squats
30 DU

BUY IN

Front Squat
2x5 @ 70%
2x3 @ 80%
rest ~ 2min

SKILL

KBS breathing

WOD

3 RFT:
Run 800m
25 KBS 53/35
10 ring dips
15 sit ups

comp: 70/53 - strict dips

CASH OUT

every 3 minutes for 12 min:
20 alternating step back KB lunges
6-8 strict pull ups

MOBILITY

hamstring and triceps smash

5/11/2016

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

5 min emotm
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

strict press + push press
5sp + 3pp (8 total reps) x 3 sets
rest 1 min

SKILL

alternate and stay at one pace

WOD

20 min amrap with a partner:

20 hang snatch 75/45
30 box jump overs 24/20
40 wallballs 20/14
50 DU

comp: 95/65

CASH OUT

5 rds
8-10 v up sit ups
30 second hs hold

MOBILITY

lumbar spine

5/10/2016

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

back squat
3 x 5 @ 80%
2 x 3 @ 85%
rest ~2min

SKILL

push it on the run

WOD

5 rft:
7 pike press
14 knees to midline
400m run

comp: sHSPU/ttb

CASH OUT

snatch pull from PP (use them like pulling blocks)
5-8 sets x 2 reps @ 65-75%

MOBILITY

hip flexors on kb

5/9/2016

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

21-15-9
KB Goblet Squat
Ring rows
*run 200m after every round

BUY IN

do the burgener?!?!

4 x 6 alternating
hang snatch
pull ups

*learn and use the pound pads with a partner*

SKILL

-race to get a break
-start anywhere if more 3+ ppl in a class

WOD

emotm 15 min:
min 1: 8 thruster 55/35
min 2: 10 cal row
min 3: 8 burpees

comp: 95#/12/12

CASH OUT

run 335m x 4
rest 1-2 minutes in between

MOBILITY

roll lats

5/6/2016

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

10 box step ups

8 push ups

6 air squats

4 ring rows

BUY IN

 EMOTM x 10 minutes
1 hang snatch - start at ~60%, go up if feels good

SKILL

Slow and steady for the whole thing

WOD

In teams of 2, only one partner working at a time:
Complete 3 rounds for time:
50 KBS 53/35
40 Burpees
30 Box Jumps 24/20

comp: 70/53

CASH OUT

 N/A

MOBILITY

Everything

5/5/2016 - Cinco de Mayo!

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:

10 KB Goblet Squats 53/35

12 HRPU

BUY IN

Front Squat
2 x 5 @ 75%
2 x 3 @ 80%
rest ~ 2 min

SKILL

 stagger starts - 4 at a time, next start after pound pad is available.

WOD

 For Time:
40 S2OH 95/65
50 Wall Balls 20/14
40 Knee to Midline
50 lunge steps

 comp: TTB

CASH OUT

 8 min partner workout:
Partner 1: 20 cals on the assault bike or rower
Partner 2: as many double unders as possible
*switch after 20 cals are completed.
**score is total DU you complete as an individual

MOBILITY

 walk it off

5/4/2016

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

10 high hang cleans 45/35

5 Front Squats 45/35

15 Jumping Jacks 

BUY IN

Push Press
5 sets x 5 reps
Rest 1 min

SKILL

 Be fast and switch with partner*

WOD

15 minute AMRAP
55 Double Unders
15 Pull ups
5 Hang Power Cleans 95/65
*Broken up any way, one partner working at a time

Comp: chest to bar, 155/105

CASH OUT

Run 800m
walk/jog 335m
Run 800m
walk/job 335m

MOBILITY

hip flexors

5/3/2016

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

3rft
10 Front rack
Reverse lunges 45/35
30 DU

BUY IN

back squat
3 x 5 @ 80%
2 x 3 @ 85%
rest ~2min

SKILL

speed climbing the rope, push off the feet!

WOD

10 Rounds For Time:
10 Cals on AAB or Rower
1 Rope Climb
Rest ~:30 or alternate with partner

comp: legless!

CASH OUT

thrusters @ 75/45
4 sets x 6-8 reps
rest 1 min

MOBILITY

roll quads

5/2/2016

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
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

3 x 8 alternating - AHAP
s20h
hang cleans

*learn and use the pound pads with a partner*

SKILL

ring dip kipping

WOD

10 min Ladder Of: (3,6,9,12,15…)
Ring Dips
Box Jump Overs (24/20)

comp: Strict

CASH OUT

clean grip RDL
4 x 8
~70% max clean

MOBILITY

triceps smash