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.