10/29/2015

ANNOUNCEMENTS


WARM UP

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

Front Squat
3 x 3 @ 77%

SKILL

How to pace to save your arms

WOD
27-21-15-9
Thrusters 115/75
strict HSPU

CASH OUT

Snatch Balance
5-8 attempts - start at 50% 1RM and work heavier each set

MOBILITY

KB in hip flexors

RESULTS

10/28/2015

ANNOUNCEMENTS


WARM UP

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

10 min to a heavy
1 pause jerk + jerk
immediately following
1 jerk @ 95% of heaviest

SKILL

Jerk dips
start at 1RM and work to 100# over max jerk
5 total reps

WOD 

12 min AMRAP
10 S2OH 135/95
25 KBS 70/53
8 burpees

CASH OUT

strict pull ups
5 x ME
*banded or eccentric for scaled

MOBILITY

OH triceps with band

RESULTS

10/30/2015

ANNOUNCEMENTS


WARM UP

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

10 min to a heavy
2 pos clean (floor,knee)
immediately following
1 clean @ 95% of heaviest

SKILL

Muscle Clean + tall clean
3 sets of (3 + 3) stay light

WOD

For Time:
15 MU or 30 C2B
20 Deadlift 185/135
25 BJ 30/24

CASH OUT

4 sets of 30 seconds
Ring support hold

MOBILITY

lacrosse ball pec minor

RESULTS

10/27/2015

ANNOUNCEMENTS

WARM UP

Get loose in between squat sets

BUY IN

Back Squat
3 x 79%
1 x 89%
3 x 81%
1 x 91%
3 x 83%
1 x 93%

SKILL

TTB Efficiency (small,  quick sets)

WOD

For Time:
Run 1 mile
then:
3 RFT
12 TTB
50 DU

CASH OUT

Push Press 3 RM
Heavier than 3RM strict press from last week

And/Or

Jason R's Bday Blast
10min 26sec amrap
10 Rope Climb
26 HRPU

MOBILITY

kneeling couch stretch

RESULTS

10/26/15

ANNOUNCEMENTS 


WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

10 min to a heavy
2 pos snatch (floor,knee)
immediately following
1 Snatch @ 95% of heaviest

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

7 rds for total time:

15 Wall Balls 20/14#
12 Pullups
9 Hang Power Snatches 95/65#
rest 1 min

*score is time after last hang snatch completed

CASH OUT

N/A

MOBILITY

roll out them lats

RESULTS

10/23/2015

ANNOUNCEMENTS 

Pumpkins and PRs at CF Reconstructed - Come support Shannon and Steph!
10/24 - $15 for wristband (BBQ only)
https://www.facebook.com/events/413775665491184/

WARM UP

Walking Lunges
Air Squat
Down Dog
Pass Through
Push Ups
Pull Ups
Sit Ups

BUY IN

10 minutes to find a heavy
2 position clean (floor, knee)
Immediately following:
1 set at 95%

SKILL

Muscle Clean + Tall Clean
3 sets of (3 + 3) light


WOD 

4 RFT:
5 squat cleans 155/105
10 burpees over the bar

CASH OUT

2 rounds
50 walking lunge steps
25 sit ups

MOBILITY

lacrosse ball scapula

RESULTS

10/22/2015

ANNOUNCEMENTS 

Pumpkins and PRs at CF Reconstructed - Come support Shannon and Steph!
10/24 - $15 for wristband (BBQ only)
https://www.facebook.com/events/413775665491184/

WARM UP

Walking Lunges
Air Squat
Down Dog
Pass Through
Push Ups
Pull Ups
Sit Ups

BUY IN

Front Squat
3 x 75%
3 x 77%
2 x 77%

SKILL

Subs for pistols - Box step downs

WOD 

7 RFT: 
21 DUs
14 pistols (alternating)
7 OHS 115/75
Rest 1:1

CASH OUT

3 rounds:
30-60 Hs hold
5-10 ring dips

MOBILITY

smash triceps

RESULTS

10/21/2015

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/competition

WARM UP

Walking Lunges
Air Squat
Down Dog
Pass Through
Push Ups
Pull Ups
Sit Ups

BUY IN

10 minutes to find a heavy
Pause Jerk + Jerk
Immediately following:
1 set at 95%

SKILL

Tall Jerk + Push Jerk BTN in split stance
3 sets of (3+3) (light)

WOD

435m Run
30 Wallballs 20/14
30 TTB
30 Deadlifts 155/105
20 Burpee BJO 24/20
20 deadlifts
30 TTB
30 Wallballs
435m Run

CASH OUT 


N/A

MOBILITY


Barbell hamstring smash

RESULTS

10/20/2015

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/competition

WARM UP

Get loose while squatting

BUY IN

Back Squat
3 x 77%
1 x 87%
3 x 79%
1 x 89%
3 x 81%
1 x 91%

SKILL

Burpee Ring Pull Up - HOW TO

WOD


6 min AMRAP
2 Burpee Ring Pull Ups
2 Squat Snatch 95/65
Reps increase by 2 each round: 2/2, 4/4, 6/6, 8/8, etc

CASH OUT 

10 min to find 3RM strict press

MOBILITY 

Lacrosse Ball - glutes

RESULTS

10/19/15

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/competition

WARM UP 

Walking Lunges
Air Squat
Down Dog
Pass Through
Push Ups
Pull Ups
Sit Ups

BUY IN 

10 min to a heavy
2 pos snatch (floor,knee)
immediately following
1 Snatch @ 95% of heaviest

SKILL 

Muscle Snatch + Tall Snatch
3 x 3 of each

WOD 

12 min amrap
10 du
1 mu
20 du 
2 mu
30 du
3 mu
40 du
4 mu
rest 1 min
50 du
5 mu
60 du
6 mu
rest 1 min
70 du
7 mu
80 du
8 mu
rest 1 min
90 du
9 mu
rest 1 min
continue adding 10 DU and 1 MU each following rd resting 1 min after

mu sub is c2b x 2

CASH OUT 

2-4 rds
row 500/run 435m
8 snatch grip rdl 80% 1rm snatch

MOBILITY 

band stretch lats

RESULTS

10/16/2015

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/competition 
Last day to sign up for Competition: Oct 19th!!!

THIS WEEKEND!!! Olympic Lifting Seminar at CFCR10! 
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen.  Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting. 
10/18  11am-3pm  $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077
 
WARM UP

Run 335m

10 Squats

15 Snatch Drops

20 Lunge Pulse

10 Side Lunges

15 Ring Push Ups 

10 pass through

BUY IN

10 min to find a heavy:
2 position clean (floor, knee)
immediately following
1 set @ 95%

SKILL 

Muscle clean + tall Clean
3 sets of (3+3) (light) 

WOD

10 min AMRAP
200m run
7 hang cleans 115/75
9 HSPU

CASH OUT
 
Jumping Back Squats
3 x 5 @ 20%

MOBILITY 

Lacrosse ball on scapula

10/15/2015

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/competition 
Last day to sign up for Competition: Oct 19th!!!

THIS WEEKEND!!!Olympic Lifting Seminar at CFCR10! 
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen.  Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting. 
10/18  11am-3pm  $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP

Just start squatting here, work towards todays first set. Loosen shoulders , arms and chest between sets.

BUY IN

Front Squat 

3 x 3 @ 75%

SKILL

Be efficient, save those arms!

WOD

7 min amrap

21-15-9

Push Press 95/75

Pull Ups

CASH OUT

5 rds of

30-60 sec Plank (Weighted)

6-8 BB row (ahap)

MOBILITY
Lax Ball shoulders

RESULTS

10/14/2015

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/competition 
Last day to sign up for Competition: Oct 19th!!!

THIS WEEKEND!!!Olympic Lifting Seminar at CFCR10! 
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen.  Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting. 
10/18  11am-3pm  $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP

Run 335m

10 Squats

15 Snatch Drops

20 Lunge Pulse

10 Side Lunges

15 Ring Push Ups 

10 pass through

BUY IN

10 min to find a heavy:
1 pause jerk + jerk
immediately following
1 set @ 95%

SKILL 

Tall Jerk + Push Jerk BTN in split stance
3 sets of (3+3) (light) 

WOD

Every 3 min for 15 minutes:

30 DU

15 KBS 70/53

10 Burpees

8 sit ups

3 MU (RX+)

CASH OUT

strict pull ups

4 x ME

MOBILITY Roll Lats

RESULTS

10/13/15

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/competition

Olympic Lifting Seminar at CFCR10! 
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen.  Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting. 
10/18  11am-3pm  $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP 

Just start squatting here, work towards todays first set. Loosen shoulders , arms and chest between sets.

BUY IN 

Back Squat 

75x3

85x1

77x3

87x1

79x3

89x1

SKILL 

When to break:

Skip a whole round when needed.

Find the exercise where you can keep moving but catch your breath/lower HR

WOD 

16 total rounds :45 on :15 off

Max Effort TTB

Max Effort Box jumps 24/20

Max Effort HRPU

Max Effort  Ring rows

cycle the 4 exercises 4 times recording all reps during rest. TOTAL reps for each is score.

CASH OUT 

Push Press

75% x 3 reps x 4 sets

MOBILITY 

Couch Stretch Hip Flexors

RESULTS

10/12/15

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/competition

Olympic Lifting Seminar at CFCR10! 
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen.  Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting. 
10/18  11am-3pm  $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP 

Run 335m

10 Squats

15 Snatch Drops

20 Lunge Pulse

10 Side Lunges

15 Ring Push Ups 

10 pass through

BUY IN 

10 min to a heavy

2 pos snatch (floor,knee)

immediately following

1 Snatch @ 95% of heaviest

SKILL 

Muscle Snatch + Tall Snatch

3 x 3 of each
WOD 

5 rft:

15 Wallballs 20/14

8 Hang Snatch 95/65

6 C2B

CASH OUT 

6 min AMRAP

KB Box Step Overs 24/20

AHAP

*score this if you must, just choose a weight and move for 6min

MOBILITY 

Smash Legs with barbell

RESULTS

10/9/2015

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/competition

Olympic Lifting Seminar at CFCR10!
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen. Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting.
10/18 11am-3pm $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP

2 rounds
Row 500m
10 BB Front Squats
15 Snatch Drops ass to grass
20 Walking Lunges
10 Leg Swings side to side
15 HRPU
10 pass through


BUY IN

10 min to find a heavy:
2 position clean (floor, knee)
Immediately followed by
1 set @ 95%
1 set @ 90%

SKILL

Muscle clean + tall clean
3 sets of (3+3) (light)

WOD

3 RFT:
8 hang cleans 115/75
10 push press 115/75
20 burpees over the bar

CASH OUT

Front Squat
2 x 3 @ 70%

MOBILITY

forearms

RESULTS

10/8/2015 - Happy Hour WOD

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/competition

Olympic Lifting Seminar at CFCR10!
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen. Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting.
10/18 11am-3pm $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP

2 rounds
Row 500m
10 BB Front Squats
15 Snatch Drops ass to grass
20 Walking Lunges
10 Leg Swings side to side
15 HRPU
10 pass through

BUY IN

Front Squat 3 x 3 @ 75% or chit-chat

SKILL

Find a partner

WOD

With a partner complete AMRAP in 20 minutes :

40 DU
40 Burpee Box Jumps
20 Ring Dips
20 Hang Snatch 95/65
40 Wall balls
40 S2OH 95/65

CASH OUT

Run 335m x 3 or go get drinks

MOBILITY

Everything

 RESULTS

10/7/2015

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/competition

Olympic Lifting Seminar at CFCR10!
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen. Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting.
10/18 11am-3pm $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP

2 rounds
Row 500m
10 BB Front Squats
15 Snatch Drops ass to grass
20 Walking Lunges
10 Leg Swings side to side
15 HRPU
10 pass through

BUY IN

10 min to find a heavy:
1 pause Jerk + Jerk
Immediately followed by
1 set @ 95%
1 set @ 90%

SKILL

Tall Jerk + Push Jerk BTN in split stance
3 sets of (3+3) (light)

WOD

EMOTM for 16 minutes
min 1: 10 HSPU
min 2: 6 deadlift 185/135
min 3: 12 Wallballs 20/14
min 4: 10 cal row

If more then 4 ppl, start anywhere. As long as you do all 4 modalities 4x

CASH OUT

5 min AMRAP
20 DU
20 jumping lunges(no weight)

MOBILITY

legs

RESULTS

10/6/2015

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/competition

Olympic Lifting Seminar at CFCR10!
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen. Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting.
10/18 11am-3pm $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP

2 rounds
Row 500m
10 BB Front Squats
15 Snatch Drops ass to grass
20 Walking Lunges
10 Leg Swings side to side
15 HRPU
10 pass through

BUY IN

Back Squat
3 @ 70%
1 @ 80%
3 @ 70%
1 @ 80%
3 @ 70%
1 @ 80%

SKILL

Fast Transitions

WOD

15 minute AMRAP
435m Run
12 Pull Ups
8 Box Jump Over 30/24
10 American Swings 53/35

CASH OUT 

4 sets
30 sec hanging L-sit
5-10 strict ring dips

MOBILITY

arms

RESULTS

10/5/2015

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/competition

Olympic Lifting Seminar at CFCR10! 
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen.  Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting. 
10/18  11am-3pm  $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP 

2 rounds

Row 500m

10 BB Front Squats

15 Snatch Drops ass to grass

20 Walking Lunges

10 Leg Swings side to side

15 HRPU 

10 pass through

BUY IN 

10 min to a heavy

2 pos snatch (floor,knee)

immediately following

1 Snatch @ 95% and 90% of heaviest

SKILL 

Muscle Snatch + Tall Snatch

3 x 3 of each

WOD 

30-20-10

Power Snatch 95/65

TTB 

DU

CASH OUT 

3 x Max Reps Strict Pull Ups

*Pause 2 sec with chin over bar

MOBILITY 

Lats

RESULTS

10/2/2015

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 

10 min to a heavy
3 position clean (floor, knee, mid-thigh)
immediately following
1 clean @ 95% and 90%

SKILL 

Muscle Clean + Tall Clean
3 sets of (3+3) (light)

WOD 

4 RFT:
50 DU
10 HSPU (RX+: 5 reps at 4" deficit)
4 Power cleans at 70% of 1RM power clean (try to TnG)

CASH OUT 

10 min to find Back Squat 5RM
Immediately followed by 55% x 10 reps

MOBILITY 

All the mobility

RESULTS