WOD GUIDANCE & GOALS
HEAVY DAY! The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. The weight will start in the standing position. Unlock your knees and send your hips to the wall behind you without bending them more. This will put a tremendous demand on your midline and posterior. Stop the bar just before the plates hit the ground, and stand back up by squeezing your butt toward the bar. Coaches will help you build to a 7.5-8/10 effort which you’ll hold for all four sets. Record your weight.

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“Not That Bad”

10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks

Weight: 50/35

10 x on the 3 Minute
200 Meter Run
10 Knee Ups
5 DB Clean+Jerks

Weight: 35/20

10 x on the 3 Minute
100 Meter Run
10 V-Ups
5 DB Clean+Jerks

Weight: 25/15

WOD GUIDANCE & GOALS
The faster you move the more rest you earn! Run the 200 meters in :60 or less, then for as long as possible do the toes to bar unbroken (at most :30). Use two heavy dumbbells for the five clean and jerks (:15-:20) trying to do them unbroken for as many rounds as possible. Target 2 minutes per interval, and scale the run or reps to meet the time domain. Record fastest and slowest splits. Stay consistent!

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“Dog Bicuit”

10 Rounds
10/7 Calorie Bike
5 Strict Pull Ups
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight: 50/35

10 Rounds
9/6 Calorie Bike
5 Ring Rows
5/5 DB Lunge
5 DB Floor Press
10 DB Sit Ups

Weight:25/15

WOD GUIDANCE & GOALS
Woo hoo a 10 rounder! Spend no more than :30-:45 on the calorie bike. Do the first set of strict pull ups unbroken (use a band to achieve this stimulus) and spend about :15-:20 on them. The db lunges are with two dumbbells held anyway, anyhow. Complete all five reps on one side then all five on the other. Complete the floor press unbroken.Drop one db for the weighted sit ups, and hold it across your chest. Feel free to anchor your feet with the free db. Target 25 minutes.

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“Human”

5 Rounds
25/20 Calorie Row
25 Russian KB Swings
Rest 2 Minutes

Weight: 70/53

5 Rounds
21/18 Calorie Row
25 Russian KB Swings
Rest 2 Minutes

Weight: 53/35

5 Rounds
18/15 Calorie Row
15 Russian KB Swings
Rest 2 Minutes

Weight: 35/26

WOD GUIDANCE & GOALS
Is that a REST I see?! Sure is! Short intervals, with near equal rest, means it’s time to FLY! Complete your calorie row in :90 or less, then try to go unbroken on the eye-height swings for at least the first round. In later rounds you may have to break the swings into sets of 15 and 10 reps. Target 2:00 per interval, record all intervals.

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“The Chief”

5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Minute

Weight: 135/95

5 x AMRAP 3
3 Power Cleans
6 Abmat Push Ups
9 Squats
Rest 1 Minute

Weight: 115/75

5 x AMRAP 3
3 Power Cleans
6 Knee Abmat Push Ups
9 Squats
Rest 1 Minute

Weight: 75/55

WOD GUIDANCE & GOALS
Your mission for today’s workout is to move quickly! Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, hit the floor for 6 push ups, and pop into the bottom of your squat (like a burpee) to begin the first rep of the 9 squats. The faster the transitions the more time you’ll have for full rounds. Yes, only FULL ROUNDS count today. Target 3+ rounds per AMRAP 3.

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“Thx Dave”

10 Rounds
300 Meter Run
3 Muscle Ups

10 Rounds
300 Meter Run
3 Chest to Bar
3 Ring Dips

10 Rounds
300 Meter Run
3 Strict Pull Ups
3 Bench Dips

WOD GUIDANCE & GOALS
Yes, you can thank Dave Castro (director of the CF Games) for this little doozy! Run the 300’s at your 1 mile pr pace (uncomfortable, and no more than :90.) Then, do 3 RING muscle ups, OR three difficult upper-body-pulling movements plus three upper-body-pushing movements. The three muscle ups, or scaling option, should take no more than :30. Target 20 minutes.

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“Thx Linchpin”

WOD GUIDANCE & GOALS
Two for one! Complete every round of wall balls unbroken (:30-:45) then complete the calorie row in :60 or less. The first couplet will take 6-8 minutes. Hold onto the wall balls, and push your pace on the row since there is a HUGE rest between workouts! For the second workout, use a VERY light weight for the thrusters. Try to do the thrusters in sets of 20/15/15, or 30/20. Then, settle into a moderate pace on the rower, pushing the last ten calories. Target 7 minutes. Record both of your times.

Post Two Times to Comments.

STRENGTH
Clean Complex
10 x on the :90
Hang Clean + Power Clean

FOR ROUNDS
AMRAP 7
21 Sit Ups
7 Hang Power Cleans

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the hang power clean and clean. You’ll then spend 15 minutes building to a heavy complex, only adding weight if your mechanics are spot on.

Post Weight + Rounds to Comments. Compare Scores HERE and HERE

WOD GUIDANCE & GOALS
It’s time trial day!! We’ll use your time mile time as a benchmark for future interval workouts. You can attack this a few ways. We suggest you stick to a slightly uncomfortable pace and then empty the tank the last four hundred meters. OR, negative split every four hundred. Record your time. 

Post Time + Weights to Comments. Compare Scores HERE.

“Subliminal Thoughts”

20-18-16-14-12-10-8-6-4-2
1-Arm DB Devil’s Press
15/12 Cal Bike

Weight: 50/35

20-18-16-14-12-10-8-6-4-2
1-Arm DB Devil’s Press
12/9 Cal Bike

Weight: 35/20

20-18-16-14-12-10-8-6-4-2
1-Arm DB Devil’s Press
9/6 Cal Bike

Weight: 25/15

WOD GUIDANCE & GOALS
I pick things up and I put them down! Do a burpee with one hand on the dumbbell, and instead of jumping and clapping, you’ll deadlift and kb swing the db overhead. Complete half the reps on one side, then half the reps on the other.  Choose a weight that you can move for 10 reps no problem on your non-dominant side. Then bike 15/12 calories which will take around one minute. Target 20-25 minutes.

Post Time to Comments. Compare Scores HERE.