9/1/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

Walking Lunge to Hurdler
Ring Push Up
Goblet Squat w/ KB
KB single arm row
1 leg RDL
Sots Press
Side Lunge

BUY IN

Take 15min to find a heavy

Snatch x 1 rep

SKILL

Pacing

WOD

24 minute EMOTM
min 1: 8 pull ups
min 2: 8 burpee box jump overs
min 3: 8 Push press 115/75

CASH OUT

2-5 rounds of
12 KBS 70/53
10 reverse KB lunges holding 70/53 KB

MOBILITY

Everything

RESULTS

8/31/15

ANNOUNCEMENTS

Upcoming Local Competitions:

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

Walking Lunge to Hurdler
Ring Push Up
Goblet Squat w/ KB
KB single arm row
1 leg RDL
Sots Press
Side Lunge

BUY IN

Take 15min to find a heavy

Back Squat x 1 rep

SKILL

HSPU, stop before failure

WOD

10 min AMRAP

5 SHSPU

15 Burpees

30 DU

CASH OUT

3 rds of

10 alt pistols

1 rope climb

run 200m

not for time, unless you want to...

MOBILITY

Everything

RESULTS

8/28/2015 - MAX OUT FRIDAY

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/30 Scaled - Let's go support Steph and Matt!

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

Walking Lunge to Hurdler
Ring Push Up
Goblet Squat w/ KB
KB single arm row
1 leg RDL
Sots Press
Side Lunge

BUY IN

MAX EFFORT:
Row 1000m
***Fastest time in each class gets......................

A HIGH FIVE!

SKILL

Maxing out

WOD

For Load-
5 attempts at ME:
DEADLIFT
Choose your own weights.
You only have 4 times for rest, Rest is any rep that is not touch and go. Holding at the top okay.
Rest as needed.
You may change weights before each attempt.
Let's see who can pick up the most total weight in 12 minutes....
*12 minute time cap*

CASH OUT

Strict HSPU
4 x ME

Record your PRs!

MOBILITY

Everything

RESULTS

8/27/2015

ANNOUNCEMENTS 

Upcoming Local Competitions:
"Hardbat Summer Classic" -  8/30 Scaled - Let's go support Steph and Matt!

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP 

Walking Lunge to Hurdler 

Ring Push Up 

Goblet Squat w/ KB 

KB single arm row 

1 leg RDL 

Sots Press

Side Lunge

BUY IN

EMOTM 10 minutes

clean 1 rep

Start at 70% and add 5#

SKILL

Saving your grip - Hook the cleans!

WOD

For time:

18-9-3-9-18

Thrusters 95/65

Hang Cleans 95/65

CASH OUT

Front Squat 

7 x 2

AHAP

MOBILITY
forearms

RESULTS

8/26/2015

ANNOUNCEMENTS
 

Upcoming Local Competitions:
"Hardbat Summer Classic" -  8/30 Scaled - Let's go support Steph and Matt!

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

Walking Lunge to Hurdler

Ring Push Up

Goblet Squat w/ KB

KB single arm row

1 leg RDL

Sots Press

Side Lunge

BUY IN

Every 45 seconds for 4 rounds:

2 FS + 1 Split Jerk 

AHAP

SKILL

 

Movement efficiency

WOD

For Time: 

100 DU

50 American KBS 53/35

40 Burpees to 6" Target (Does not need to be EXACTLY 6"- just need to get some air)

30 Toes to Bar

20 S2OH 115/75

10 Alt KB Snatch 53/35

5 MU or C2B

No time cap!  Scale to finish as you see fit. dont struggle and lose the "metcon" of this WOD

CASH OUT

Halting Clean Deadlift + Clean pull

100%+ of 1RM Clean

5 x 1

MOBILITY
Errrrrthang

RESULTS

8/25/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" -  8/30 Scaled - Let's go support Steph and Matt!

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

Walking Lunge to Hurdler

Ring Push Up

Goblet Squat w/ KB

KB single arm row

1 leg RDL

Sots Press

Side Lunge

BUY IN

emotm 10 min
Snatch x 1 rep
Start at 70% 1rm
Add 5# every rd or every other rd if possible

SKILL

Kipping the Ring Dip

WOD

3rft:
800m Run
14 Ring Dips (kip them!)
12 Box jump overs 24/20
6 Snatch 95/65

CASH OUT

Back Squat
6 x 3 AHAP

MOBILITY

Legs

RESULTS

8/24/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" -  8/30 Scaled - Let's go support Steph and Matt!

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

Walking Lunge to Hurdler

Ring Push Up

Goblet Squat w/ KB

KB single arm row

1 leg RDL

Sots Press

Side Lunge

BUY IN

4 rds NOT for time:

Run 200m

8 Strict Ring Dips

SKILL

Pace, know your limits. Dont push too fast and blow up early.

Choose small sets on C2B and stay unbroken on wallball until rd 20 if possible.

WOD

10 min AMRAP

5 C2B

5 Wallballs 20/14

10 C2B

10 Wallballs

+5 reps each round

*scale wallball weight to match skill

CASH OUT

Halting Snatch Deadlift (pause just above knee) + high hang snatch

*finish halt deadlift then lower to high hang and go. Work with a weight you know you can have best form

MOBILITY

Arms/Quads

RESULTS

8/21/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/

WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat

BUY iN

8 min AMRAP

10 wallballs 20/14

5 Burpees

SKILL

OHS

WOD

EMOTM 21 min

min 1: 20 DU + 8 TTB

min 2: 15 sit ups

min 3: 10 OHS 95/65

CASH OUT

BB Row

4 sets x 8 reps

AHAP

MOBILITY

everything

RESULTS

8/20/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat

BUY IN

EMOTM 10 MIN 

Clean x 1 rep

Start at 65% and add 5#

SKILL

High Hang Clean speed, fast elbows

WOD

14min EMOTM (alt exercises every rd)

5 high hang Cleans 95/65

10 Box jump overs 24/20

CASH OUT

Front Squat

6 x 3,  AHAP

MOBILITY

Traps

RESULTS

8/19/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat

BUY IN

5 sets of

1 power jerk + 1 Front Squat + 1 Split Jerk

AHAP

SKILL

S2OH

WOD

12 min AMRAP

3 Strict HSPU

8 S2OH 115/75

14 HR push ups

CASH OUT

hang clean with 2 sec pause

5 x 2 @ 50% 1RM

MOBILITY

triceps

RESULTS

8/18/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat

BUY IN

EMOTM 10 minutes
Snatch x 1 rep
start at 65% and add 5# each round

SKILL

Burgener

WOD

4rft:
5 MU / 15 Pull-Ups
25 DU
10 Front Rack Lunges 95/65

CASH OUT

Back Squat 5 x 5
AHAP

MOBILITY

Legs

RESULTS

 

8/17/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through

PVC Sots Press

Push Ups

Walking Lunge

1 leg Rdl to leg swing

Air Squat

BUY IN

5 rNOTft:

1 TGU each side, AHAP

6-8 Strict Ring Pull-ups (ring to sternum) or Ring Rows (as hard as possible)

SKILL

Thrusters , breathing.

WOD

Every 4 min for 20 min (5 rds)

Run 200m

7 Thrusters 95/65

9 Box Jump 24/20

12 Russian KBS 70/53

CASH OUT

Muscle Snatch from the floor

8 x 1 rep

start with empty bar and load only if reps are perfect (determined by coach)

*focus on speed and pull of the arms once past the hips

MOBILITY

Shoulders

RESULTS 

 

8/14/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

2015 Manor Mudder - Sept 19th - $70
http://www.chenoa-manor.org/product/manor-mudder/


WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat


BUY iN

12 minute EMOTM
3 Muscle ups/Chest 2 Bar
5 HSPU
7 Burpees

SKILL

Ground to Overhead

WOD

For Time:
Run 800m
25 Box Jump Overs 24/20
15 G2OH 135/95
25 Box Jump Overs 24/20
Run 800m

CASH OUT

Strict Ring Dips 4x8
lightest band possible

MOBILITY

arms

8/13/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat

BUY IN

EMOTM 10 minutes
Clean x 1 rep
start at 60% and add 5# each round

SKILL

Fast Elbows

WOD

10min amrap
2 Pull-Up
2 Cleans 115/75

*Add 2 reps to each exercise per round.

CASH OUT

Front Squat 5x5
AHAP

MOBILITY

Lats

8/12/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat

BUY IN

5 sets of:
2 pwr Jerk+1 split jerk
Ahap

SKILL

Push Press breathing efficiency

WOD

21-18-15-12-9
Push Press 115/75
American Kbs 53/35
DU

CASH OUT

High Hang Cleans
8 x 2 reps, @50-60%
*try not to drop bar

MOBILITY

Triceps

8/11/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through

PVC Sots Press

Push Ups

Walking Lunge

1 leg Rdl to leg swing

Air Squat

BUY IN

EMOTM 10 minutes

Snatch x 1 rep

start at 60% and add 5# each round

SKILL

Burgener

WOD

15 min AMRAP

8 TTB

12 hang snatch 95/65

15 box jumps 24/20

CASH OUT

Back Squat 4 x 6

AHAP

MOBILITY

Traps

8/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through

PVC Sots Press

Push Ups

Walking Lunge

1 leg Rdl to leg swing

Air Squat

BUY IN

4 rds not for time:

10 KB Snatch 53/35

5 KB Thrusters 53/35 in each hand

SKILL

KB Snatch

WOD

For Time:

Run 435m

40 Wallballs 20/14

Run 435m

40 MB Sit Ups 20/14

Run 435m

40 Wallballs

CASH OUT

Snatch Balance

10 x 1 rep

*only go heavy if you can get 4" depth or lower

MOBILITY

Glutes

8/7/2015

ANNOUNCEMENTS 
 
Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

3 Rounds:
4-6 strict TTB
100m run

SKILL

TNG Cleans, fast elbows!

WOD

Every 4 minutes for 20 minutes
25 DU
10 cleans 115/75
5 burpees over the bar
1 MU or 3 C2B

CASH OUT

Strict Press
3x8
AHAP

MOBILITY

Everything

8/6/2015

ANNOUNCEMENTS
Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

EMOTM for 10 minutes
clean x 1 rep
start at 50% and add 5# each round.  No misses

SKILL

Understanding the WOD

WOD

For Time:
50 Ring Dips
50 S2OH  115/75
*Every time you break, run 200m*
**Break up the reps however necessary**

CASH OUT


Front Squat
4 x 6
AHAP

MOBILITY

Arms/Chest

8/5/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

5 sets of:
1 Push Press + 1 Push Jerk + 1 Split Jerk
AHAP
Take no more then 10-12 minutes

SKILL

Jerk Transition

WOD

EMOTM for 18 minutes
min 1: 12 KBS 70/53
min 2: 15 wall balls
min 3: 8 burpees

CASH OUT

Tall Clean
8 x 1 @ 50%

MOBILITY

Triceps

8/4/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

EMOTM for 10 minutes
snatch x 1 rep
start at 50% and add 5# each minute - maintain perfect form

SKILL

Burgener

WOD

5 RFT
Run 335m
8 Deadlifts 185/135
12 Box Jumps 24/20

CASH OUT

Back Squat
3 x 8 AHAP

MOBILITY

Legs

8/3/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Wall Facing Squat
Hip hinge with block
Fwd Lunge
Side Lunge
Pass Through
Strict Press
Pull up

BUY IN

4 rds not for time:

20 DU

5-8 SHSPU

SKILL

Buy in:
Find proper depth for SHSPU

Wod:

Breathing and timing during Thruster

Cash Out :
Strong Pull to raise bar, fast pull to get under the bar

WOD

10 min AMRAP

7 Thrusters 95/65

7 Pull-Ups

CASH OUT

High Hang Snatch

8 sets x 1 rep @ 50% 1RM

MOBILITY

Shoulders