Spiderman Lunges

A. 10-15 min on muscle-up  progression
B. 4 Sets, each set as quickly as possible:
10 Chest to Bar Pullups Unbroken
16 OH Plate Walking Lunge
10 Toes to Bar Unbroken
16 GHD Situps Unbroken
2 min rest between sets.  Aim to keep time consistent for all sets.

Please post results to comments.

A. L-Pullup & Handstand Pushup Ladder:
1 L-Pullup/Strict Pullups the first minute
1 HSPU the second minute
2 L-Pullups/Strict Pullups  the third minute
2 HSPU the fourth minute
3 L-Pullups/Strict Pullups  the fifth minute
etc… with a 12 minute time limit i.e. stop if/when you get to 6.
B. 3 Sets not for time:
20-25 GHD Situps
20-25 Crossovers

Please post results to comments.

Our friend and former CFW member Dr. Suzanne Buffie has recently started fermenting fruits and veggies …and the benefits are HUGE! We’d like to get Dr. Buffie in to do a clinic on fermenting fruits and veggies,  but in the meantime is trying to win an e-course called the cultured kitchen to help her prepare the class she will teach to her patients. She was in the lead for the contest, and now out of the blue someone is beating her by 30 votes and she would really appreciate your help.  If you have a second, please go to this link and just click on Suzanne Buffie! It takes 2 seconds.

Balls

A. Squat; build to a heavy set of 4, then do 5 more sets of 4 at that weight (coach will assign type of squat and adjustments to rep scheme as required)
B. Every Minute on the minute for 10 minutes:
7 pullups
AMRAP Overhead squat in the remaining time

Score is total number of Overhead Squats completed.  Please post results to comments.

A. Front Squat; build to a heavy single
B. 10 Rounds for time:
5 Front Squat
5 Chest to bar pullups

Please post results to comments.

I had originally posted in the programming preview that Friday would be Upper Body Strength with a metcon, but I somehow got mixed up with the days because of the New Year’s Team Wod.  Front Squat might be a little tough after Thursday’s lunges but we’ll give it a shot anyway and still get some upper body strength work in on Saturday before the Team WOD on New Year’s Day.  Sorry about the mix-up…

–Coach T.

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.

A. 3 sets:
Strict pronated pullup AMRAP; rest 15 sec
True Horizontal Ring Row; rest 15 sec
Max L-Sit hold; rest 1 min
B. 20 minutes to build to a max weight on the following barbell complex:
1 strict press
2 push press
3 push jerk

Beast Double:
A. Oly skill work
B. 4 rounds of 1 min for max reps, 1 min rest
Power Clean and Push Jerk (135/95)

Please post results to comments.

Sand Pit

A. Squat Cluster 3 x (1.1.1.1.1) @ 75% effort, focus on setup and breath
B. 3 Sets not for time (focusing on breathing, setup and posture):
5 Snatch @60%
Row 300M at an easy consistent pace
5 Clean & Jerk @60%
Row 300M at an easy consistent pace

Note that we had originally planned to test max pullups today, but we’ve decided to postpone this until next week.  Marc, who designed our beautiful silver pullup bars, will be coming out to the gym Wednesday afternoon to take down the pullups bars and move them to the new facility, so we’ll stay out of his hair and work on some of the movements we’ll be testing later this week instead.

Mobility Class is Cancelled tonight but Oly Class is still on in the main room.

Please post results to comments.

Beast Double

A. AMRAP in 5 min:

Bundle Up

Plan your route, your design or your strategy

B. 30 minutes of PLAYING OUTSIDE

C.10 minutes mobility work of your choice.

Yep, that’s right folks.  Your assigned workout is to get outside and PLAY at some point on Wednesday or Thursday, preferably during the day so you can get some sunlight.  You must find something FUN to do.  I suggest building a snowman, preferably with someone younger than 10 years old, or start a snowball fight or bring a thermos with hot tea and go watch a sun set or sun rise or go pick out a holiday tree.

Please post results to comments.

A. Squat 5, 4, 3, 2, 1; “by feel” start at the weight used on November 12th or 18th and do 5 reps, add about 2 to 3% per set, resting 2 to 3 minutes between sets.
B. 3 Sets:
15-18 Pullups Unbroken; rest 1 min
30 GHD Situps Unbroken; rest 1 min

Beast Double:
5 min warm-up @ 50%
4 sets:
0:20 sec @100%
2:40 rest
10 minutes mobility work or easy active rest
4 sets:
0:20 sec @100%
2:40 rest
5 min cool-down @50%
Airdyne is the preferred modality for this but rowing or sprinting will work.  Aim for all out effort, if using Airdyne or Rower, count calories.

Please post results to comments…

Deadlift

A. Overhead Squat; build to a heavy set of 2; aim to go heavier than Oct 28
B. 3 rounds for time:
30 Double Unders
10 Overhead Squats (135#/95#)
30 Double Unders
5 L pull-ups

Congrats on your September Personal Bests

A. Weighted Pullup Pronated 3-3-3
B. 3 Sets:
Seated DB Press 5-6 tough reps; rest 15 sec
Ring Row 10-12 tough reps; rest 2 min
C. For time:
10 ring push-ups
10 Toes to Bar
10 ring push-ups
20 GHD Situps
10 ring push-ups
30 Hollow rocks
10 ring push-ups
20 GHD Situps
10 ring push-ups
10 Toes to Bar
10 ring push-ups

Beasts: If you can do 10 strict consecutive ring dips, do ring dips instead of ring push-ups for Part C.

Beast Double:
Can be done before or after WOD, resting and refueling as needed in between.
A. Tall Snatch 6 x 3 (light, fast)
B. Snatch Pull 5 x 3 (85% of Snatch 1RM, focus on posture, leg drive, elbows high and outside)
C. Snatch Deadlift 4 x 3 (105% of Snatch 1RM PERFECT POSTURE, no rounding of the back)
D. 5 to 10 min muscle up skill work.  if you can already do 3 strict, work on stringing them together with a kip, otherwise work on  transition from kneeling & controlled negative from the top
E.  12-15 reps Reverse Hyper x 3 sets

Note: The Level 3 Beast Class this Sunday will be a 8AM, we are still working out the details for the permanent time slot.  Please contact Tania if you would like to attend.

Please post % of BWT used for best set of 3 weighted pullups to comments.