Angelas Audrey came to visite CFW

A. 3 Rounds at 90%
8 OH Walking Lunges
8 Box Jumps
rest 1 min between rounds
B. 3 Rounds at 90%
8 Power Cleans
8 Shuttle Runs
rest 1 min between rounds
B. 3 Rounds at 90%
8 Thrusters
8 Barbell Hop Burpees
rest 1 min between rounds

Please post results to comments.

Hollow Rocks

Everything but the kitchen sink (Ren’s B-Day WOD):
6 Rounds for time:
1 Rope Climb
2 Wall Walks or paralette HSPU
3 Heavy Power Snatch
4 High Box Jumps
5 Thrusters at same weight as the snatch
6 Burpees

Please post results to comments.

A. Build to a heavy single Overhead Squat
B. 5 Rounds For Time:
6 Shuttle Runs
6 Box Jumps (30/24)

Please post results to comments.

A. Front Squat; build to a heavy set of 2
B. 3 sets:
AMRAP Back Squats @ the weight used in Part A; rest 15 sec
6 Box Jumps; rest 15 sec
12-15 Hip Extensions or Glute Ham Raises; rest 2 min

Deadlifts

AMRAP in 3 min
Row 150M
15 Ball Slams
3 min active rest
AMRAP in 3 min:
8 burpees
8 pullups
3 min active rest
AMRAP in 3 min:
20 Double Unders
20 KB Swings
3 min Active Rest
AMRAP in 3 min:
10 Box Jumps
10 pushups

Please post results to comments.

Dead lifts with Erika

A. 3 Sets:
Front Squat; 4-5 reps @ 22X1; rest 1 min
Single leg Romanian Deadlift; 8-10 reps per leg’; rest 1 min
B. 3 Rounds with a partner for max reps:
30 sec Box Jumps/KB Swings
30 sec Rest while partner works
30 sec GHD Situps
30 sec Rest while partner works
30 sec stationary lunge with plate overhead
30 sec rest while partner works

Beginner Class Noon:
3 to 5 Rounds for max reps:
30 sec KB Swings
30 sec Rest
30 sec Situps
30 sec Rest while partner works
30 sec lunge
30 sec rest while partner works

A. Set clock for 15 minutes:
Start with 1000M Row, then AMRAP in the remaining time:
10 Box Jumps (24″/20″) or stepups
5 Paralette Shoot Throughs
B. AMRAP in 3 min:
30 Unbroken Double Unders

Please post results to comments.

A. Squat 4 x 4 or 4 x 7; (do all 5 sets at 4-5% more than you did on Nov 4 )
B. 4 sets:
10 Speed Squat @ 60% of weight used in part A; rest 15 sec
5 Box Jumps (mid thigh); rest 2 min
C. 3 sets:
AMRAP unbroken horizontal ring rows; rest 1 min
AMRAP unbroken hollow rocks; rest 1 min

Beast Double:
A. 10 minutes mobility work hips and thoracic spine
B. 2 – 3 reps Handstand Push-up every minute on the minute for 12 minutes; priority is range of motion i.e. 1 negative to the floor is better than 3 reps to 1 abmat.  advanced athletes can try for full handstand pushups with hands on paralettes.
C. 50 Toes to Bar in the least number of sets

Level 1 Class Noon:
A. Squat Technique
B. 3 rounds of the following circuit for reps:
Row (calories) 1 min; rest 1 min
Goblet Squat or Air Squat 1 min; rest 1 min
Ring Row 1 min; rest 1 min
Spiderman plank 1 min; rest 1 min

Our last On Ramp class swinging some kettlebells

Workout of the Day

5 Rounds for total reps/meters:

20 sec max reps; 40 sec rest b/t movements:
Bench Press – 135#/95#
Hang Power Clean – 135#/95#
Box Jumps – 20″/14″
Row Meters

Sectionals Athletes: Long session double tomorrow.

Workout of the Day

Intense

as many rounds/reps in 20 minutes:
Row 300 m
AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups

Sectionals Athletes

part 1:
CFWA workout of the day

rest 6+ hours

part 2:
for time:
30 box jumps – 20″”
10 chin ups
30 box jumps – 20″”
20 chin ups
30 box jumps – 20″”
30 chin ups