5.1.14

CFFM WOD Thursday 5.1.14.  Rowling Round 2! Final Pre-Season Practice Match. Time to pick teams, season starts next week! *Your Rowling score will determine the volume of your workout today. Oh yes, there is MUCH more in store for you after you "rowl" 

4.30.14

CFFM WOD Wednesday 4.30.14.  Hump D-a-a-a-y-y-y!!! Mobility: Trunk (Psoas/Oblique/Low Back). Conditioning: Partner Up! Working together complete 3 rounds of Run 400m, 21 x Thrusters, 21 x Pull Ups. One person works while the other rests, both partners complete all repetitions. Rx'd weights 65#/95#.

4.29.14

CFFM WOD Tuesday 4.29.14.  Strength: Back Squat 3 x 5+ @ 77.5%. Refer to 4.15.14. Conditioning: On the minute for 10-min. Odd rounds (1,3,5,7,9) 21 x Russian KBS @ 16k/24k; Even rounds (2,4,6,8,10) 12 x Burpees. Extra Strength: Unilateral DB Bench Press 4 x AMAP

4.28.14

CFFM WOD Monday 4.28.14.  From CFHQ 4.26.14: Clean and Jerk 95#/135#, 50 reps for time within a 10-min time cap. Conditioning: Complete three rounds of “Reverse Short Tosh”: Run (300m + 200m + 100m); Row (375m + 250m + 125m); or Prowler (60m + 40m +20m).

4.25.14

CFFM WOD Friday 4.25.14
TGIF!!! Strength: Deadlift 3 x 5+ @ 70%. Conditioning: 30-20-10 rep rounds for time of Burpees, T2B, Walking Lunges. Extra Strength: Alternating DB/KB press 3 x max reps.

4.24.14

CFFM WOD Thursday 4.24.14
Strength: Snatch 3, 2, 2, 1, 1, 1 (Beginner: Power Snatch 5 x 3). Conditioning: 8-min AMRAP of 21 WBS @ 14#/20#, 21 DU. Extra Conditioning: 8 x 80m Shuttle OTM (on the minute) AFAP.

4.23.14

CFFM WOD Wednesday 4.23.14
Hump D-a-a-a-y-y-y!!! Pre-WOD Mobility: Posterior Shoulder (Lat/Posterior Deltoid). Conditioning: 5 rounds for time of Run 300m, 10 TGUP (5 LT/5 RT), 15 Push Ups.

4.22.14

CFFM WOD Tuesday 4.22.14
Strength: Bench Press 3 x 5+ @ 70%. Conditioning: Complete five 90-second rounds, consecutively of Sprint 100m, Max Rep Pull Ups. Score total pull ups. Extra Strength: Weighted Step Ups 3 x 8-12

4.21.14

CFFM WOD Monday 4.21.14.  Strength: Clean and Jerk 5 x 3 + 1 (five sets, each set = three cleans, one jerk) Work up to your max weight, go heavy! Conditioning: 8-min AMRAP of 5 x KB Clean Right, 5 x KB Push Press Right, 5 x Goblet Squat, 5 x KB Clean Left, 5 x KB Push Press Left, 5 x Goblet Squat. Rx'd weights 16k/24k. Extra Conditioning: Row 3 x 500m Max Effort, rest as needed for complete recovery between rounds.

4.18.14

CFFM WOD Friday 4.18.14. TGIF!!! Main Lift: Press 3 x 5+ @ 70%. Refer to 3.28.14 adjust working max as needed. Conditioning: The Start of ROWLING SEASON! (watch video) Extra strength work - Single Leg Deadlifts w/DB or KB, alternating L/R, 3 x 8-12 reps.

4.17.14

CFFM WOD Thursday 4.17.14. OLY Complex: 5 sets of Power Snatch + Hang Snatch + Overhead Squat AHAP. Beginner: Hang Power Snatch + Overhead Squat 5 x 3. Conditioning: 7min AMRAP of WBS @ 14/20, Clapping Push Ups x 3's. (3,3,6,6,9,9,12,12,15....) score total reps. Thirsty Thursday!!!

4.16.14

CFFM WOD Wednesday 4.16.14. HUMP D-A-A-A-Y-Y-Y!!! Mobility Session: Anterior Shoulder (pec/anterior deltoid). Conditioning: Partner Up! 20min AMRAP of Run 300m, 21 KBS @ 16k/24k, 21 Mountain Climbers, 12 T2B. On each round partners complete the run together then alternate work on KBS/MC. One person performs 21 swings while the other performs 21 climbers, then switch. Alternate work on T2B, one person works while the other rests. Score rounds and reps.

4.15.14

CFFM WOD Tuesday 4.15.14. Main Lift: Back Squat 3 x 5+ @ 70%. Refer to 3.25.14, adjust working max as needed. Conditioning: 7min AMRAP of 7 Snatch High Pulls @ 75/115, 21 DU. Score rounds and reps. Extra strength work - DB Bench Press, alternating L/R, 3 x max reps.

4.14.14

CFFM WOD Monday 4.14.14.  OLY Complex: 5 sets of Power Clean + Hang Clean + Push Press + Split Jerk AHAP. Beginner: Hang Power Clean + Push Press 5 x 3. Conditioning: Complete five 90-second rounds consecutively without rest of max rep burpees. Your buy-in for each round is ten pull-ups. Your score is the LOWEST round of burpees. Monday FUN Day!

Friday 4.11.14

Friday 4.11.14.  FIGHT GONE BAD.  Benchmark Workout #5.  Three rounds for reps of Wall Ball Shot (14#/20#), Sumo Deadlift High Pull (55#/75#), Box Jump (20”/24”), Push Press (55#/75#), Calorie Row.  In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five minute round from which a one minute break is given before repeating.  On call of “rotate” the athletes must move to the next station immediately for best score.  One point is given for each rep (calories are counted as reps on the rower).

Thursday 4.10.14

Thursday 4.10.14.  15­-REP MAX CLEAN AND JERK.  Benchmark Workout #4.  There is no time limit, but the weight cannot be rested on the ground.  Resting at the hang, rack or overhead position is permitted.  At the ground the athlete must touch and go.  The score is exactly the heaviest load lifted for 15 reps.

Wednesday 4.9.14

Wednesday 4.9.14.  HELEN.  Benchmark Workout #3.  3 rounds for time within a 15­min time cap: Run 400m, Kettlebell Swings (16-kilos/24-kilos) x 21 reps, Pull Ups x 12 reps.

Tuesday 4.8.14

Tuesday 4.8.14.  DOUBLE TROUBLE.  CrossFit Benchmark WOD #2.  8-­min AMRAP of: Deadlift (275#/185#) x 5 reps and Double Unders x 20 reps.

Monday 4.7.14

Monday 4.7.14.  FRAN.  Benchmark WOD #1.  21­-15­-9 for time within a 10­min time cap: Thrusters (65#/95#) and Pull Ups.

4.6.14

OFF/Closed. Participate in some active recovery (light run, bike, swim, etc.) and mobility. Benchmark Week starts tomorrow!!!

4.5.14

Open Gym 8am - 10am. T-minus two days to Benchmark Week.

4.4.14

Strength: Deadlift 1 x AMAP @ 80%. Conditioning: For time within a 10min cap: 15-12-9-6-3-rep rounds of Front Squat, and Shoulder-2-OH/Anyway OH @ 95lbs/135lbs. T-minus three days to Benchmark Week.

4.3.14

Reference 3.20.14. Experienced: Snatch 3,2,2,1,1,1. Beginner: Hang Power Snatch + Overhead Squat 5 x 3. Conditioning: 7min AMRAP of 15 DU, 5 Pull Ups, 15 DU, 10 Pull Ups, 15 DU, 15 Pull Ups, 15 DU, 20 Pull Ups, 15 DU, 25 Pull Ups. *Continue adding 5 pull ups to each round until time expires. Score total reps. T-minus four days until Benchmark Week.

4.2.14

From CrossFit Football For time: 30 x Back Squats @ Bodyweight, Sprint Full Gasser, 30 Burpees. T-minus five days to Benchmark Week.