WOD 01.26.16

wallballecard

January 25, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, January 26, 2016

Skill Work

Pistols

Strength Work

None

MetCon

40 reps for time of:

  • KB Swing 53/35
  • Goblet Squat 53/35
  • Push-ups
  • KB SDLHP 53/35

***2:00 Rest***

“Half Karen” for time:

75 Wall Balls 20/14

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Brandon
  • 7:30pm (101)-No Class

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WOD 01.25.16

Row

January 24, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, January 25, 2016

Skill Work

Tall Snatch

Strength Work

Front Squat

  • 8:00 to work up to a 1 RM
  • 3:00 Rest, and then
  • 3:00 EMOM of 3 reps @ 80% of 1 RM

MetCon

“Jackie” For Time

  • 1000 m Row
  • 50 Thrusters 45/35
  • 30 Pull-ups

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Brandon
  • 7:30pm (101)-Brandon

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WOD 1.23.16 (Hero WOD Day)

AHG-They-Fight-They-Protect-We-HERO-WOD-LOGO

January 22, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, January 23, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Hero WOD TBA

Today’s Coaches

  • 8:45am (CFK)-Michelle & Wes
  • 10:00am-Jeremy

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WOD 01.22.16

its-hard

January 21, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, January 22, 2016

Skill Work

Stability

Strength Work

12:00 EOMOM

  • 3 Deadlifts, for  total of 6 sets

MetCon 11.4

10:00 AMRAP of: 

  • 6o Bar-facing Burpees
  • 30 OHS 120/90
  • 10 Muscle-ups

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Brandon
  • 6:30pm-Brandon
  • 7:30pm (101)-Brandon

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WOD 01.21.16

download-1

January 20, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, January 21, 2016

Skill Work

Hang Power Clean + Front Squat

MetCon (Time RX)

21-15-9 reps of:

  • Dead lifts (coach picks weight)
  • 200 m Run, after each set

***10:00 Time Cap

Strength Work

10:00 EOMOM of:

  • 5 Bench Press

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 01.20.16

Header2

January 19, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, January 20, 2016

Skill Work/Contest Day

Handstand Holds

Strength Work

Back Squat

  • 6:00 to work up to a 1 RM
  • 2:00 Rest, and then
  • 4:00 EMOM of 3 reps @ 80% of 1 RM

MetCon

For Max Reps: 

  • 2:00 Toes-2-Bar
  • 1:00 Rest
  • 2:00 Thrusters 65/45

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Brandon
  • 4:00pm-Trice
  • 5:30pm-Brandon
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 01.19.16

Feature

January 18, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, January 19, 2016

Skill Work

Box Jumps for height

Strength Work

None

MetCon

4 RFT of

  • 25 Double Unders
  • 16 One-Arm KB Swings (8 each arm)

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Brandon
  • 7:30pm (101)-No Class

Read More →

WOD 01.18.16

download-1

January 17, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, January 18, 2016

Skill Work

Snatch Push Press

Strength Work

None

MetCon

“Isabel” For Time

  • 30 Snatches 135/95

***Rest 4:00***

“CF Baseline” For Time:

  • 500 m Row
  • 40 Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 01.16.16 (Odd Object Day)

cfmk_banner

January 15, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, January 16, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

15:00 AMRAP of: 

  • 15 Slam Ball Deadlifts
  • 10 Slam Ball HP Cleans
  • 5 Slam Ball Thrusters
  • 100 m Slam Ball Run

Today’s Coaches

  • 8:30am (MKBB)-Brandon
  • 10:00am-Brandon

Read More →

WOD 01.15.16

14.4-Workout-Details

January 14, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, January 15, 2016

Skill Work

Stability

MetCon 14.4

14:00 AMRAP of: 

  • 60 Calorie Row
  • 50 Toes-2-Bar
  • 40 Wall Balls
  • 30 Cleans 135/95
  • 20 Muscle-ups

Strength Work

7:00 EMOM

  • 3 Pull-ups (false grip, on rings)

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Brandon
  • 4:00pm-Trice
  • 5:30pm-Brandon
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

Read More →


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