Category: Competition

WOD: 1) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 2) Deadlift: 2 sets of 5 @ 70% + Additional Load 2 sets of 3 @ 80% + Additional Load 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) 20 minute AMRAP: 50 Wall Balls 20/14 40 Toes-to-bar 30 Calories Rowed 20 Alternating Single Arm Dumbbell Squat Snatch 70/50 10 Burpee Bar Muscle-ups Snatches are 10/side. 4) Log Strict Press: 5 sets of…

WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max. 3) “CF Liftoff 2015”- 12 minute AMRAP: 3 Snatch 135/95 6 Clean and Jerk 135/95 9 Chest-to-bar Pull-ups 54 Double-unders Extra Work: 4) 10 minute Up Ladder: 1 Legless Rope Climb 15ft 5 D-Ball Bear Hug Squats 150/100 Workout goes 1+5, 2+10, 3+15, and so on until 10 minutes is up. 5) Strict Chin-up: 7 sets of 3 Rest…

Pre Class: 1) Row: 10 x 250m @ 2K Pace/500m @ Easy No rest between sets. This is a 7500m continuous piece. WOD: 2) 1 Front Squats + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 1RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible. 3) 10 minute Up Ladder: 5 Kettlebell Swings 70/53 10 Abmat Sit-ups Workout goes 5+10, 10+20, 15+30, and so on until 10 minutes is up. Extra Work: 4) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add assistance/load as deemed fit. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Snatch: 2 minutes Max Reps @ 60% 3 minutes Rest 3 minutes Max Reps @ 70% 3 minutes Rest 4 minutes Max Reps @ 80% 3 minutes Rest 5 minutes Max Reps @ 90% All reps are full Squat. 2) AQAP: 50 Pull-ups 20 Bar Facing Burpees 21 Thrusters 95/65 40 Bar Facing Burpees 21 Thruters 95/65 20 Bar Facing Burpees 50 Pull-ups Rest as needed. 3a) 3 rounds AQAP: 7 Power Cleans 225/155 7 Deficit Handstand Push-ups 8/6″ Directly Into… 3b) 7 rounds AQAP: 1 Legless Rope Climb 15ft 500m Assault Bike Rest as needed. 4) Banded Ring Dips: 7 sets of 3 Rest 90-120 seconds between sets. Max band tension. 5) Bar Muscle-up Negatives: 7 sets of 3 Rest 90-120 seconds between sets. Lower as slow as possible. 6) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. For…

Pre Class: 1) Row: Set 1 – 1000m @ Easy. 1 minute Rest. 500m @ 5K Pace. Rest 3 minutes Set 2 – 1000m @ Easy, 1 minute Rest. 500m @ 5K Pace. Rest 3 minutes Set 3 – 4 x 250m @ 2K Pace w/125m Easy in Between. Rest 3 minutes Set 4 – 4 x 125m @ 2K Pace w/250m Easy in Between. Rest 3 minutes Set 5 – 1000m @ Easy. 1 minute Rest. 500m @ 5K Pace. Easy pace should be the same pace you’ve been using for weeks and should be consistent through all sets. If you don’t know your 5K Pace use 105-108% of your 2K Pace. 2) Power Clean + Clean: 5 sets Warm-up as needed. Drop and reset between reps. Start around 60-70% of your 1RM. Rest 90-120 seconds between sets. Establish a max for the day, other…