Author Archives: jeffwilson

SAT 11/23/18 Strength – Back Squat – Open Gym – Partner WOD –

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walk
Side  Lunge
1 Min Pride Squat
10 Goblet Squats
2 Rounds

-Then-

Empty Bar Work (add weight each set)
1 x 10 Back Squat (5 Pause)
1 x 7 Back Squat (4 Pause)
1 x 5 Back Squat (3 Pause)

Back Squat
5 x 3 @ 80% of 1RM

Front Squat
5 x 2 @ 85% of 1RM

Hamstring Raises (with weight if possible)
5 x 5 (Slow descent)

Back Rack Walking Lunge
3 x 10 steps

Partner WOD – TBA

FRI 11/23/18 9am WOD ONLY!!!

**WE WILL HAVE A 9am class ONLY on Friday 11/23/18!!!

Warm up – 1 min Bike / Row – 2 Burpees – 5 Pull ups – 5 Lying T2B – 5 Squats – 5 Push ups – 1 min Bike / Row – 5 Banded Good Mornings – 5 SDLHP – 1 Lap – 1 Lap Shuffle

WOD
L3
10 Min EMOM
ODD Min – 10/8 cal bike
EVEN Min – 10 Burpees
– Rest 5 Min –
10 Min EMOM
ODD Min – 15 Sumo Deadlift High Pull 45/35#
EVEN Min – 10 KB Swings 70/55#
**Turns into AMRAP if you can’t keep up**

L2
10 Min EMOM
ODD Min – 9/7 cal bike
EVEN Min – 9 Burpees
– Rest 5 Min –
10 Min EMOM
ODD Min – 12 Sumo Deadlift High Pull 35/25#
EVEN Min – 10 KB Swings 55/35#
**Turns into AMRAP if you can’t keep up**

L1
10 Min EMOM
ODD Min – 8/6 cal bike
EVEN Min – 8 Burpees
– Rest 5 Min –
10 Min EMOM
ODD Min – 10 Sumo Deadlift High Pull 25/15#
EVEN Min – 10 KB Swings 35/15#
**Turns into AMRAP if you can’t keep up**

THU 11/22/18 THANKSGIVING PARTNER WOD

Warm Up – 2 Min Bike or Row – Then – Movement Prep – 5 Reps of each – 3 Rounds **Start light and add weight**

THANKSGIVING DAY PARTNER WOD – 9am CLASS ONLY!!!!
L3
8 Min AMRAP
20 Pull ups
100 Double unders
-Rest 2 Min-
8 Min AMRAP
20 Burpees
50 Med Ball Sit ups 20/14#
-Rest 2 Min-
8 Min AMRAP
20 Goblet Squats 70/55#
50 HOD Push ups
-Rest 2 Min-
8 Min AMRAP
20/16 Calorie Row
30 Shoulder to Overhead 95/65#
Total Rounds + Reps

L2
8 Min AMRAP
20 Banded Pull ups
100 Running Singles (Count when right foot lands)
-Rest 2 Min-
8 Min AMRAP
20 Burpees
50 Med Ball Sit ups 16/12#
-Rest 2 Min-
8 Min AMRAP
20 Goblet Squats 55/35#
50 HOD Worm ups
-Rest 2 Min-
8 Min AMRAP
18/14 Calorie Row
30 Shoulder to Overhead 75/45#
Total Rounds + Reps

L1
8 Min AMRAP
20 Ring Rows
200 Singles
-Rest 2 Min-
8 Min AMRAP
20 Burpees
50 Med Ball Sit ups 14/10#
-Rest 2 Min-
8 Min AMRAP
20 Goblet Squats 45/25#
50 HOD Knee Push ups
-Rest 2 Min-
8 Min AMRAP
16/12 Calorie Row
30 Shoulder to Overhead 55/25#
Total Rounds + Reps

WED 11/21/18 WOD

Warm Up
2 Laps
Walking Lunge
Side Lunge
10 Push ups
10 Sit ups
10 Squats
10 Pull ups
1 Lap Shuffle
Arm Circles
10 PVC Shoulder Press
10 PVC Push Press
10 PVC Push Jerk
2 Min Banded Elbow
3 Handstands
5 Down Dogs
Empty Bar – Push Jerk
10 – 7 – 5

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 7/17/18)

WOD
L3
40 – 30 – 20
Thrusters 45/35#
Kettlebell Swings 55/35#
For Time

L2
40 – 30 – 20
Thrusters 35/25#
Kettlebell Swings 45/25#
For Time

L1
30 – 20 – 10
Thrusters 25/15#
Kettlebell Swings 35/15#
For Time

TUE 11/20/18 WOD

Warm Up – 2 Min Bike / 2 Min Bike – 5 Push ups / Down Dog – 5 Goblet Squats – 5 Ab Wheel – 5 False Grip Ring Rows – Walking Lunge – Broad Jump – Bear Crawl – Movement Prep – Rope Wrap Practice – Double Under Progression – 

WOD
L3
4 Min Max Calorie Bike
1 Min Rest
4 Min Max Double Unders
1 Min Rest
4 Min Max Rope Climbs to 15’ (5 Reps each)
1 Min Rest
4 Min Max Calorie Row
1 Min Rest
4 Min Max Burpees
For Total Reps

L2
4 Min Max Calorie Bike
1 Min Rest
4 Min Max Double Unders
1 Min Rest
4 Min Max Rope Climbs AHAP
1 Min Rest
4 Min Max Calorie Row
1 Min Rest
4 Min Max Burpees
For Total Reps

L1
4 Min Max Calorie Bike
1 Min Rest
4 Min Max Single Unders
1 Min Rest
4 Min Max Hand Over Hand
1 Min Rest
4 Min Max Calorie Row
1 Min Rest
4 Min Max Burpees
For Total Reps

THANKSGIVING WEEK CLASS SCHEDULE

MONDAY, TUESDAY, WEDNESDAY – ALL CLASSES WILL MEET!

THURSDAY – 9am PARTNER WOD – COME EARN YOUR TURKEY!

FRIDAY – 9am – ONLY –  REGULAR CLASS

SATURDAY – 9am STRENGTH CLASS – 10am  OPEN GYM / PARTNER WOD

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MON 11/19/18

Warm Up – Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 2 Rounds
Bar Work – 1 Power Snatch – 1 Hang Power Snatch – 1 Hang Squat Snatch – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 8/17/18)

WOD – 12 Min EMOM – Every 45 sec –
1 Power Snatch @ 60% of 1RM (add or subtract weight as needed)
1 Overhead Squat
1 Squat Snatch
**AMRAP if you can’t keep up**

SAT 11/17/18 WOD

Warm Up  
2 Min Bike                                                                                   
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Bar Work
Deficit Deadlift(standing on 45# plate)– 10,8,6 – warm up

Deficit Deadlift 
3 x 5 (add weight each set)

Deadlift
5 x 3

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

PARTNER WOD
1000m Row
-Then-
Alternate Excercises
5 Wall Ball Shots
10 Burpees
15 Kettlebell Swings 70/55#
6 Rounds
-Then-
1000m Row
For Time

FRI 11/16/18 WOD

Warm Up – 2 Min Row / Bike – Movement Prep – 5 Reps of each – 2 Rounds

WOD
L3
60 Power Cleans 95/65#
50 Burpees
40 Shoulder to Overhead
30 Lying Toes to Bar
20 Power Snatches
10 Ring Muscle ups
For Time

L2
60 Power Cleans 75/55#
50 Burpees
40 Shoulder to Overhead
30 Lying T2B
20 Power Snatches
10 Bar Muscle ups
For Time

L1
60 Power Cleans 55/35#
50 Burpees
40 Shoulder to Overhead
30 Lying T2B
20 Power Snatches
10 Ring Rows
10 Box Dips
For Time

THU 11/15/18 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Banded Ankle Lunge (each) – Then – 5 Goblet Squats / 30 sec Front Rack (empty bar) Pride Squat / 5 Front Squats – 2 Rounds (add weight)

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 8/15/18)

WOD
L3
Min 1 – 10 Pull ups
Min 2 – 10 Toes to Bar
Min 3 – 12/10 Cal Bike
5 Rounds

L2
Min 1 – 10 Banded Pull ups
Min 2 – 10 Knees to 90
Min 3 – 10/8 Cal Bike
5 Rounds

L1
Min 1 – 10 Ring Rows
Min 2 – 10 Lying Toes to Bar
Min 3 – 8/6 Cal Bike
5 Rounds