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Partner WOD on Friday!

 

Monday, June 16

 

A. Back Squat

5 reps @ 50% of 1-RM

Rest 60 seconds

3 reps @ 75% of 1-RM

Rest 60 seconds

1 rep @ 85% of possible 1-RM

Rest 60 seconds

1 rep @ 90-95% of possible 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

1 rep @ 101-103% of 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

1 rep @ 103+% of 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

 

B. For max reps/meters:

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)


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Partner WODs on Wednesday and Friday!!

 

Monday, June 9

 

A. Five sets of:

2-4 Front Squats @ 20X1

Rest 20 seconds

10-15 Unbroken Chest-to-Bar Pull-Ups

Rest 3-4 minutes

 

B. Complete 15-12-9 of:

Hang Squat Cleans (135/95)

Burpees


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Partner/Team WODs will keep showing up in programming! Start planning ahead with your classmates to prep for these… Besides being fun, they help push ourselves further. Stay fit, strong, and motivated! GO CFPTY COMMUNITY!!

 

Monday, June 2

 

3 Rounds For Time of:

400m Run

14 Chest 2 Bar Pull-Ups

7 OH Squats (135/95)

Rest 1:1


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Monday, May 26

 

A. Four sets of:

5 Back Squats @ 30X0

Rest 60 seconds

8 Powell Raises @ 2020

Rest 60 seconds

 

B. In teams of three, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:

20-Yard Bear Crawl (back and forth once across box)

5 Man-Makers


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Monday, May 19

A. Three sets of:
10 Dumbbell Floor Press @ 20X1
Rest 60 seconds
5 Plyo Push-Ups
Rest 20 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Against a two-minute running clock, complete the following:
400 Meter Run (scale accordingly)
Dumbbell Ground to Overhead x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.


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Monday, May 5

 

A. Step-Ups with KB (hold Goblet style) heavy, onto 24″/20″ box. 5×5 each leg.

 

B. For Time:

10 Wall Ball Shots

10 Pull-Ups

9 Wall Ball Shots

9 Pull-Ups

1 Wall Ball Shot

1 Pull-Up

(advanced athletes should perform chest-to-bar pull-ups)

 


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*Partner WOD on Friday!!

 

Monday, Apr. 28

 

A. Fives sets of:

Back Squat*

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

 

*For the Back Squat, use a high-bar position and perform the following reps and percentages:

Set 1 – 50%  x 5 reps

Set 2 – 75%  x 3 reps

Set 3 – 85% x 1 rep

Set 4 – 90-95% x 1 rep

Set 5 – Test 1RM

 

B. One Set for Max Reps:

85% Back Squat x Max Reps

* Load your bar with 85% of today’s 1RM back squat weight and perform as many reps as possible.


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!!!!“Fittest of the Box” Competition – Sunday, April 27th!!!!

 

Monday, Apr. 21

 

A. 20 min. Kipping Handstand Push-Up Skill Practice. If you have them, 3×10-15 UB, working on form and efficiency. Rest as needed.

 

B. For time:

Row 20 Calories

30 Burpees (to a 45lb. plate)

30 Toes to Bar

30 Walking Lunges with 45/25 lb. Plate Overhead


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“Fittest of the Box” Competition – Sunday, April 27th

 

Monday, Apr. 14

 

A. Front Squat

Take 15 min. to establish a new 1RM

 

B. “Karen”

150 Wall Balls For Time (20/14)


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Reminder: “Fittest of the Box” Competition – Sunday, April 27th

 

Monday, Apr. 7

 

A. Front Squat

5 reps @ 60% of 1RM

3 reps @ 80%

1 rep @ 90%

5 reps @ 75-80%

5 reps @ 80-85%

 

B. Three Rounds For Time:

20 Hang Power Cleans (115/75)

20 T2B


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