10/1/2015

ANNOUNCEMENTS 

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 

2 rounds NFT of:
Run 335m
10 BB Back Squats 
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges 

BUY IN 

Front Squat 
3 x 3 @ 73%

SKILL

Pacing

WOD 

3 RFT: 
Run 800m/Row 1000m
50 Burpees
25 BJO 24/20

CASH OUT 

N/A

MOBILITY 

Legs

RESULTS

9/30/15

ANNOUNCEMENTS 

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 

2 rounds NFT of:
Run 335m
10 BB Back Squats 
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges 

BUY IN 

10 min to a heavy
2 Pause Jerk + Jerk
immediately following
1 jerk @ 95% and 90%

SKILL 

Tall Jerk+Push Jerk behind the neck
in split stance
3 sets of (3+3) (light)

WOD 

8 min amrap
5 G2OH 135/95
12 Sit Ups

CASH OUT 

3 sets of
20 alt frontrck reverse lunges (ahap)
30 sec plank

MOBILITY 

L/S

RESULTS

9/29/2015

ANNOUNCEMENTS

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

2 rounds NFT of:
Run 335m
10 BB Back Squats
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges

BUY IN

Back Squat
75% x 5
85% x 1
77% x 5
87% x 1
79% x 5
89% x 1

SKILL

Directions for WOD:
One dice roll for each person in class - Minimum of four dice rolls. Roll more than once if you have to. Re-roll if duplicate.
Blue Die - determines exercise
BOTH dice determines reps.  Add numbers together.  If snake eyes - roll again and multiply that number x 2.


WOD

15 minute AMRAP:
Dice Game

1: MU/C2B
2: Burpees
3: Wall balls 20/14
4: TTB
5: Thrusters 95/65
6: 100m run (x dice #: 2=200m run, 3=300m run, etc)



CASH OUT

Push Press
75% 5 x 3

MOBILITY

Everything

RESULTS

KEY

9/28/15

ANNOUNCEMENTS

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

2 rounds NFT of:
Run 335m
10 BB Back Squats
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges

BUY IN

10 min to a heavy
3 pos snatch (floor,knee,mid)
immediately following
1 full snatch @ 95% and 90%

SKILL

Muscle Snatch + Tall snatch
3 x 3 of each

WOD 

12min amrap
20 Hang Power snatch 95/65
30 Wallballs 20/14

CASH OUT 

Feet elevated ring rows
3 sets x 6 reps with 2 sec pause at top

*highest elevation with good form

MOBILITY 

Shoulders

RESULTS

9/24/2015

ANNOUNCEMENTS

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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL

BUY IN

Front Squat
70% x 3
73% x 3
73% x 3

SKILL

KB Snatch

WOD

For Time:
500m Row
30 OH KB lunges (left arm) 53/35
15 ring dips
50 KB Snatch (alt) 53/35
15 ring dips
30 OH KB lunges (right arm) 53/35
400m Run

CASH OUT

3 RFT:
8 box jumps 30/24
5 2" deficit strict HSPU

MOBILITY 

Chest

RESULTS

9/23/2015

ANNOUNCEMENTS

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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL

BUY IN

10 min to find Max complex:
2 pause jerk + jerk
Immediately following:
1 split jerk @ 95% of complex
1 split jerk @ 90% of complex

SKILL

Tall Jerk + Push Jerk BTN in split stance
3 sets of (3 TJ + 3 PJ) Keep it light

WOD

4 RFT:
4 TnG Power Clean + Jerk (pick a weight that's heavy, but you are still able to TNG for all 4 reps)
200m run
8 TTB

CASH OUT

Tabata sit ups
then
3 x 10 Supermans

MOBILITY 

Forearms

RESULTS

9/25/2015

ANNOUNCEMENTS

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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL

BUY IN

10 min to find a heavy 3 position clean (floor, knee, thigh)
Immediately following:
1 clean @ 95%
1 clean @ 90%

SKILL

Muscle Clean + Tall Clean
3 sets of (3 TJ + 3 PJ) Keep it light

WOD

EMOTM for 10 minutes:
8 pull ups
2 snatch (choose a weight, pwr or sqt)
Score is load lifted. Cannot change the weight once clock starts.

CASH OUT

10 min to find: Back Squat 5 RM
Immediately followed by:
1 set @ 50% x 10 reps

MOBILITY 

Lats

RESULTS

9/22/2015

WARM UP
3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL

BUY IN

Back Squat
73% x 5
83% x 1
75% x 5
85% x 1
77% x 5
87% x 1

SKILL

KBs breathing

WOD 

Every 5 minutes for 20 min
50 DU
30 KBS 70/53
15 Burpees
10 Wall Balls 20/14

CASH OUT 

Push Press
70% x 5
75% x 5 x 2

MOBILITY 

Arms

RESULTS

9/21/15

WARM UP

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB

10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL

BUY IN

10 min to a heavy

3 pos snatch (floor,knee,mid)

immediately following

1 full snatch @ 95% and 90%

SKILL

Muscle Snatch + Tall snatch

3 x 3 of each

WOD 

For Time:

Run 1600m

30 S2OH 135/95

60 Pull-Ups

CASH OUT 

BB row

3 x 6 w/ 2 sec pause at top

AHAP

MOBILITY 

T/S

RESULTS

9/18/2015

ANNOUNCEMENTS

THIS WEEKEND!!!!

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator
Sign up here to run or to come out and watch! 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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings

BUY IN

10 min to find Max complex:
Clean + Power Clean + Jerk

SKILL

Resetting your hands

WOD 

12 min amrap

10 Jumping Lunges with empty Barbell on back

5 HSPU 

8 Ring Pull Ups

CASH OUT 

10 min to find back Squat 5RM
Immediately followed by 10 reps at 50%

MOBILITY 

Legs

RESULTS

9/17/2015

ANNOUNCEMENTS

THURSDAY! 9/17 - 4-7pm DHA Rubber Duck Race - come out or adopt a duck!
Tubman-Garrett Riverfront Park
https://www.duckrace.com/dha/teams/4265

THIS WEEKEND!!!!

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator
Sign up here to run or to come out and watch! 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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings

BUY IN

10 min to find a heavy:
Snatch + Snatch Balance + OHS 


SKILL

Burgener

WOD 

For Time:

Row 1K

then:

40 Box jump overs 24/20

30 Deadlift 205/155

20 Wallballs 20/14
10 TTB

5 MU (RX+)/ 15 Ring dips(RX)

 CASH OUT

4 set of 

2 snatch pull form plates

2 clean pull from plates

@ 100+% of 1RM

MOBILITY

Hamstrings

RESULTS

 

9/16/2015

ANNOUNCEMENTS

THURSDAY! 9/17 - 4-7pm DHA Rubber Duck Race - come out or adopt a duck!
Tubman-Garrett Riverfront Park
https://www.duckrace.com/dha/teams/4265

THIS WEEKEND!!!!

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator
Sign up here to run or to come out and watch! 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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings

BUY IN

10 min to find a heavy:
3 position clean (floor, knee, mid thigh)
at the 10 min mark perform:
1 clean @ 95% of today's 1RM
1 clean @ 90% of today's 1RM

SKILL

Muscle Clean + Tall Clean
3 sets of (3 MC + 3 TC) Keep it light.

WOD 

4rft:

30 DU

10 Thrusters 95/65

8 Bar Facing Burpees

12 Pull ups


 CASH OUT

Front Squat
3 sets of 4 reps @ 70% 1RM

MOBILITY

Quads

RESULTS

 

9/15/2015

ANNOUNCEMENTS

THIS WEEKEND!!!!

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator
Sign up here to run or to come out and watch! 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

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings

BUY IN

10 min to find a heavy:
2 Pause Jerk + 1 Jerk
at the 10 min mark perform:
1 jerk @ 95% of today's 1RM
1 jerk @ 90% of today's 1RM

SKILL

Tall Jerk + Push Jerk BTN in split stance
3 sets of (3 TJ + 3 PJ) Keep it light.

WOD 

"Guerke Swole Sesh"

For Time:

40 Sit Ups

400m Run

40 Barbell Bicep Curls 65/35

400m Run

40 Strict Press 65/35

400m Run

Immediately followed by:

Bench Press 4 x 10 (40 reps) @ 135#

If Mr Guerke is not at the 12pm class....Danny's choice for the WOD....We wait for Kevin to perform this workout at noon.

CASH OUT

Push Press
3 sets x 5 reps @ 70%
(work AHAP if no 1RM)

MOBILITY

Shoulder/Triceps

 RESULTS

9/14/2015

WARM UP

3 rounds of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings

SKILL

Muscle Snatch + Tall Snatch
3 sets of 3 reps of this complex (empty BB or PVC)

BUY IN

10 min to find a heavy:
3 Pos Snatch (mid-thigh, knee, floor)
at the 10 min mark perform:
1 full snatch @ 95% todays 1RM
1 full snatch @ 90% todays 1RM

WOD

8 min AMRAP
Run 200m
5 HRPU
7 Box Jumps 24/20

CASH OUT

Back Squat
70%x5
80%x1
72.5%x5

82%x1
74%x5
84%x1

if you need too..higher % rounds down to nearest 5 and lower % rounds up to nearest 5

MOBILITY

Glutes/ Hip Flexors

RESULTS

9/11/2015

ANNOUNCEMENTS

Upcoming Local Competitions/Events:

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator

Sign up here to run or just come out and watch! 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

DU

Push Up

Pass Through

Sit Up

Air Squat

Walking Lunge

Leg Swings (lateral)

Good Mornings

BUY IN

Bear crawl 25m x 2

Broad Jumps 25m x 2

Oh Walking Lunge 25m x 2

SKILL

Squat Clean thruster

WOD

"Mr. K Massacre "

For Time:

29 Squat Clean Thrusters 95/65

Run 335m

29 C2B 

Run 335m

9 Burpee MU(RX+) / 29 burpee Box jump overs 24/20(RX)

Happy Birthday Kattler!

CASH OUT

Recover

MOBILITY

Everything

RESULTS

9/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions/Events:

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator

Sign up here to run or just come out and watch! 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

DU

Push Up

Pass Through

Sit Up

Air Squat

Walking Lunge

Leg Swings (lateral)

Good Mornings

BUY IN

3 rep Max 

Hang Power snatch

In no more then 5 attempts find 3rm. Don't drop bar

SKILL

Hook grip

WOD

For Time:
With a partner:

Run a total of 1200m

100 Burpee wallballs 20/14(do a Burpee with hands on ball then stand up and perform wallball = 1 rep)

75 Ring Dips

60 Sit Ups

45 S2OH 115/75

30 TTB 

15 Front Squats 115/75

*break up any way as long as you do all reps and only 1 partner works at a time

CASH OUT

3rds not for time

1 Legless Rope Climb

8 Alt Pistols (scale to Box step downs) 

Row 20 Calories 

MOBILITY

Everything

RESULTS

 

9/9/2015

ANNOUNCEMENTS

Upcoming Local Competitions/Events:

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator

Sign up here to run or just come out and watch! 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

DU

Push Up

Pass Through

Sit Up

Air Squat

Walking Lunge

Leg Swings (lateral)

Good Mornings

BUY IN

EMOTM 12 min

Odd: 8 Box Jumps 24/20

Even: 10 SHSPU

SKILL

Push yourself hard! 2 min recovery

WOD

3rds for times:

5 MU/10 C2B

15 KBS 70/53

30 DU

Rest 2 min between sets

Score is average time

CASH OUT

Run 800m

MOBILITY

Everything

RESULTS

9/8/2015

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

DU

Push Up

Pass Through

Sit Up

Air Squat

Walking Lunge

Leg Swings (lateral)

Good Mornings

BUY IN

4 Rds NOT for time:

200m Run

10 Ring Push Ups

SKILL

Ring Push Ups

WOD

8 min AMRAP
Row 1250m
MAX REPS of BURPEES (stand tall, arms overhead, small jump)

*large classes do BUY IN and WOD out of order if neccessary

CASH OUT

Defecit Snatch Pull x 5-8 reps (start @ 60% and work up over the sets)

stand on two 25# plates and perform a snatch pull (be patient and make contact at the hips, drive elbows high and outside)

MOBILITY

Everything

RESULTS

9/4/2015

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

Front Squat x 1 rep

SKILL

 Breathing in front rack

WOD

Every 4 minutes for 20 minutes
Run 435m
5 Front Squat 155/105
5 Shoulder to Overhead 155/105

CASH OUT

Recover

MOBILITY

Everything

RESULTS

9/3/2015

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

Clean x 1 rep

SKILL

Hang clean cycling

WOD

For Time:
15-12-9
Ring Dips
Hang Power Clean 135/95
Overhead Squats 135/95

CASH OUT

8 min AMRAP
run 100m
20 DU

MOBILITY

Shoulders