FRIDAY 1.20.17

img_4569

OnRamp:
For time:
40 burpees
50 thrusters
30 pull-ups


A GENERAL WARM-UP

Jump rope: (see videos at bottom of blog)
Single under hops 2×50 feet
(5 stationary single unders followed by 5 forward leaning single under hops for 50ft 2 times).
Jump rope jog 2×50 feet

Upper back roll with plate, 60 seconds
Hands on box shoulder stretch, 60 seconds

TRANSITION/ BUILD UP:
3 rounds not for time:
Ski 100m
3 box jumps
3 Power Snatch (increasing loads each round).

B WOD
With a running clock~
WOD
3 Rounds
Bike 1200m(1.2 kilometers)/1000m(1.0 kilometers)
21 Box Jumps (24/20″)
7 Power Snatch (155/105)
(*all bikes are set to kilometers for today.)

INTENDED STIMULUS
The goal here is to finish in under 12 minutes and to not exceed 15 minutes. The pace on the bike and the box jumps should be quick and consistent. The load on the snatch should be challenging but allow for consistent singles to be performed.

SCALING OPTIONS
1) Intermediate (can handle the volume of biking and box jumps, but the load on the power snatch does not allow for consistent singles to be performed for 7 reps each round):
3 Rounds
Bike 1200/1000 meters
21 Box Jumps (24/20″)
4 Power Snatch (Use a load that challenges the athlete for 4 reps each round but does not take longer than 60 seconds to complete. This should be a weight that the athlete cannot do 4 reps unbroken with)

2) Novice (the volume provides too much difficulty to complete this workout in under 12-15 minutes)
3 Rounds
Bike 1000/800 meters
15 Box Jumps (lower height)
7 Power Snatch (light load)

C WOD, PART 2

Immediately upon completion of the conditioning section all athletes have until the clock hits 22 minutes to find a:
1 RM Power Snatch

INTENDED STIMULUS
To hit a couple heavy power snatches under a state of fatigue.

SCALING OPTIONS
None. Novice athletes will focus on technique and not load doing single repetitions.


D COOL DOWN

Calf smash, 60 seconds/side
Upper back roll, 60 seconds

More Posts

THURSDAY 1.19.17 Rest Day/ Open gym

Our team is proud to announce Diana Sundberg as our January Athlete of the Month! Di walks into CF906 every evening with an attitude ready to accomplish the W.O.D., whether she likes it or not. She has been an athlete … Continue reading

WEDNESDAY 1.18.17

Yoga 906 FREE to members. $5 Drop-in Fee. Power Flow tonight at 6:30pm. Come and get your stretch on! OnRamp: 3 Rounds For time: 15 Front Squats 400m Run 15 Push Press A GENERAL WARM-UP 1) 5 minutes: row, bike, … Continue reading

TUESDAY 1.17.17

**Athletes check out all of the Demo Videos. They are all uploaded onto our website. Click the Media tab at top of site! Join us for CFKids this evening~ 5:30 Lions 6:00 Cubs Parents get your WOD in while your … Continue reading

MONDAY 1.16.17

CFKids is Tuesday this week, due to Shay’s work schedule. Thank you and hope to see you and the kids then! Tuesday ~ Lions 5:30, Cubs 6:00 OnRamp: 21-18-15-12-9-6-3 Reps For Time: Back squat Push-ups A WARM-UP GENERAL WARM-UP AND … Continue reading

SUNDAY 1.15.17 Partner WOD @ 10:15am

OnRamp: 3 Rounds for time: 800m run/row 40 good mornings 40 sit-ups A GENERAL WARM-UP 2 rounds not for time: 25 ft. Lateral lunge 25 ft. Spiderman walk 25 ft. Inchworm *see videos at bottom of this blog. With an … Continue reading