10.1.14

CFFM WOD Wednesday 10.1.14 Hump D-a-a-a-y-y-y!!! (5-days to benchmark week!)
Mobility-WOD: Posterior High Chain (Glutes/Hip Capsule)
Partner WOD: 20-min AMRAP of 10 x OH Lunge @ 45#/25#, 10 x T2B, Run 200m.

http://youtu.be/IJZpz5C1dAA

9.30.14

CFFM WOD Tuesday 9.30.14 (6-days to benchmark week!)
Strength: "How Much Ya Bench???" Bench Press 1 x AMAP @ 80%. Testing out of the wave of 8's! Recalculate working max.
Conditioning: Complete five (5) :90-second rounds, consecutively, of max rep burpee over the bar. *Buy-in for each round is 7 x Power Clean @ 135lbs/95lbs.
Extra Strength: Step ups 3 x 10-12

http://youtu.be/efP6y0W-3wU

9.29.14

CFFM WOD Monday 9.29.14 (7-days to benchmark week!)
Strength: 3-RM Thruster. You have 15-min to establish your three-rep-max thruster. You may use a squat rack.
Conditioning: For time Row 1000m, Run 1-mile.
CORE: Dead Bugs x 50

http://youtu.be/88jwDZtP35c

9.26.14

CFFM WOD Friday 9.26.14 TGIF!!!
Strength: Press 1 x AMAP @ 80%. Testing out of the wave of 8's!
Conditioning: Your choice: "Cindy" or "Mary"
Extra Strength: Good Mornings 3 x 10-12
http://youtu.be/PtbQUuvycqQ

9.25.14

CFFM WOD Thursday 9.25.14
Strength: 5 rds, ascending wt: Hang Power Snatch + Overhead Squat + Hang Snatch (Refer to 8.28.14)
Conditioning: 10-min AMRAP. 1 Round = 1 x Power Snatch, 10 x DU, 3 x Power Snatch, 15 x DU, 5 x Power Snatch, 20 x DU.
Extra Conditioning: 10 x 40-yd Sprint, AFAP, rest as needed between rounds for full recovery.
http://youtu.be/YG_jr8Efdxk

9.24.14

CFFM WOD Wednesday 9.24.14 Hump D-a-a-a-y-y-y!!!
Mobility - TRUNK (psoas, low back, oblique)
Partner Chipper WOD. Both athletes complete all the work, one works while the other rests.
Buy In 300M run
50 X WBS @ 20lb/14lb
10 X Broad Jump (watch the video!)
50 X KBS @ 24k/16k
10 X Broad Jump
50 X Box Jump @ 24"/20"
10 X Broad Jump
50 X Sit Ups
10 X Broad Jump
Cash Out 300M Run
http://youtu.be/MwiI72uFzNI

9.23.14

CFFM WOD Tuesday 9.23.14
Strength: Back Squat 1 x AMAP @ 80%. Testing out of the wave of 8's!
Conditioning: 3 RFT: 21 x Burpees, 15 x Pull Ups, Run 300m.
Extra Strength: Unilateral DB Bench Press 3 x 10-12
http://youtu.be/nVhkla_MmBU

9.26.14

CFFM WOD Friday 9.26.14 TGIF!!!
Strength: Press 1 x AMAP @ 80%. Testing out of the wave of 8's!
Conditioning: Your choice: "Cindy" or "Mary"
Extra Strength: Good Mornings 3 x 10-12
http://youtu.be/PtbQUuvycqQ

9.22.14

CFFM WOD Monday 9.22.14
Strength/Skill: Split Jerk from behind the neck (practice), from the racks. 3-3-2-2-1-1-1 work up to a heavy single, as form allows!
Conditioning: 10-min AMRAP. 1 Round = 1 x Power Clean, 5 x STOH (shoulder to overhead/anyway overhead), 3 x PC, 3 x STOH, 5 x PC, 1 x STOH @ 95/135.
CORE: Dead Bugs x 50 reps.
http://youtu.be/i53N88-hUzU

9.19.14

CFFM WOD Friday 9.19.14 TGIF!!!
Strength: Deadlift 3 x 8+ @ 72.5%
Conditioning: Intermediate Tosh, complete 3 rds of Run 200m, Rest 1:1, Run 400m, Rest 1:1, Run 600m, Rest 1:1.
Extra Strength: Ring Dips x 50 (partition reps as needed)
http://youtu.be/dljesZeVlqY

9.18.14

CFFM WOD Thursday 9.18.14
Strength: Learn and practice the Snatch Push Press. 
Conditioning: 10-min AMRAP: 10 KBS (16k/24k), 5 Clapping Push Ups, 10 KBS, 10 Clapping Push Ups, 10 KBS, 15 Clapping Push Ups, 10 KBS, 20 Clapping Push Ups ... continue adding five clapping push ups to each round until time expires.
Extra Cond: Death by 10m
http://youtu.be/Pb5fh_aFxQY

9.17.14

CFFM WOD Wednesday 9.17.14 Hump D-a-a-a-y-y-y!!!
Mobility-WOD: Downstream Arm (Triceps, Elbows, Forearms, Wrists)
Partner WOD: 20-min AMRAP of 10 x Front Squats @ 95#/135#, 10 Burpees, 100-Meter Sprint. Partner one begins with 10 Front Squats, holding the last rep in the rack position while Partner two performs 10 Burpees. Partner one drops the bar and sprints 100-Meters then Partner two performs the next set of Front Squats to start the next round.
http://youtu.be/KWFnAT3UXWc

9.16.14

CFFM WOD Tuesday 9.16.14
Strength: Bench Press 3 x 8+ @ 72.5%
Conditioning: For time within a 10-min cap, 50 x DU, 21 x Deadlift @ 95/135, 35 x DU, 15 x Hang Power Clean @ 95/135, 20 x DU, 9 x STOH @ 95/135, 100m Sprint Cash Out.
RX+ Version: For time within a 10-min cap, 60 x DU, 30 x Deadlift @ 105/155, 40 x DU, 20 x Hang Power Clean @ 105/155, 20 x DU, 10 x STOH @ 105/155, 200m Sprint Cash Out.
Extra Strength: Step ups 3 x 10-12
http://youtu.be/h7XjUbUpeHE

9.15.14

CFFM WOD Monday 9.15.14.  Strength: 1-RM Clean.  Conditioning: 10-min AMRAP: 10 Burpees, 5 T2B, 10 Burpees, 10 T2B, 10 Burpees, 15 T2B, 10 Burpees, 20 T2B ... continue adding five toes to bar each round until time expires.  CORE: Hollow Body Holds/Progressions.  https://www.youtube.com/watch?v=VyrUmzIHmzw

9.14.14

OFF/Closed

9.12.14

CFFM WOD Friday 9.12.14 TGIF!!! Strength: Press 3 x 8+ @ 72.5%. Conditioning: 10rds for time of 3 x Power Snatch @ 95/135, 3 x Thruster @ 95/135. Extra Strength: Good Mornings 3 x 10-12

9.11.14 Patriot's Day

CFFM WOD Thursday 9.11.14 Patriots Day. In observance of Patriot's Day we are hosting two WOD's. The first WOD is from our friends at WOD For Warriors "Operation Vigilance" 2730-feet of rope climbs. The second WOD is from our friends at CrossFit Football "Never Forget" 3 rounds of 9 x Power Cleans @ 225#, 11 HSPU, 100m Sprint. We'll work together as a team to complete the work, scaling options are available. http://youtu.be/YQLdWiFIZ6w

9.10.14

CFFM WOD Wednesday 9.10.14 Hump D-a-a-a-y-y-y!!!
MOB-WOD: Foot/Ankle/Lower Leg
Conditioning: Partner Helen. Three rounds for time of Run 400m, 21 KBS @ 16k/24k, 12 Pull Ups. One partner works while the other rests, both partners do all the work!
CORE: Collect a total of 3-5min of various plank holds

9.9.14

CFFM WOD Tuesday 9.9.14.
Strength: Back Squat 3 x 8+ @ 72.5%.
Conditioning: Complete five 90-second rounds, consecutively w/10 x Deadlift buy-in (155/225) and max rep burpees over the bar. Score total number of burpees.
Extra Strength: Unilateral DB Bench Press 3 x 10-12.
Terrible Tuesday, get some!!!
http://youtu.be/6JgGPWoYXqk

9.8.14

CFFM WOD Monday 9.8.14. Strength: You have 15-minutes to establish your heaviest weight for the following complex: Hang Power Clean + Front Squat + Hang Clean + Jerk (Push or Split Jerk). 
Conditioning: Complete three rounds NOT for time of Row 400m + Prowler 100m (50m High/50m Low). 100% effort, rest as needed between rounds for full recovery.
CORE: Dead Bugs x 3 x 10; L-Sit x 3-5 x ALAP
http://youtu.be/gc0-uVMGCSM

9.7.14

OFF/Closed

9.6.14

Gym is closed we are at the beach!!!

9.5.14

CFFM WOD Friday 9.5.14 T-G-I-F!!! Strength: Deadlift 3 x 8+ @ 65%. Conditioning: 12-min AMRAP of 5 x Burpees, 5 x Pull Ups, 5 x Burpees, 10 x Push Ups, 5 x Burpees, 15 x Air Squats. Extra Strength: Ring Dips x 50 (partition reps as needed, scale to parallete bars). Remember, beach WOD this Saturday!!!https://www.facebook.com/events/1474095016172089/

9.4.14

CFFM WOD Thursday 9.4.14.  Strength: Complete 6-8 sets of 3-Position Power Snatch (Floor/Top of knee/Power position), use a moderate weight focus on speed and power development. Conditioning: 3 RFT of 15 x Thrusters @ 95/65, 15 x SDLHP @ 95/65, Run 200m. Extra Conditioning: Row 3 x 500m @ 80% of 1K TT. Thirsty Thursday, get after it!  http://youtu.be/UtErhcCYBZk

9.3.14

CFFM WOD Wednesday 9.3.14 Hump D-a-a-a-y-y-y!!! MOB-WOD: Posterior Shoulder, Lat, Posterior Deltoid. Conditioning: Chipper for time: 25 Burpees, Run 300m, 50 WBS @ 20/14, Run 300m, 50 KBS @ 24k/16k, Run 300m, 25 Burpees. http://youtu.be/ZKh8RsbFGV8

9.2.14

CFFM WOD Tuesday 9.2.14. Strength: Bench Press 3 x 8+ @ 65%. Conditioning: "Annie" 50-40-30-20-10 rep rounds for time of Double Unders and Sit Ups. Extra Strength: Step-ups 3 x 10-12.
http://youtu.be/_7cpagB7WUg