Ball Toss

Ph I: Skill/Strength
Skill-Muscle Up progressions.
If you can do M/U work the non-kip muscle up
then Burgener Warm Up
Strength
Deadlift
3-3-3-3-3

Ph II: AMRAP in 10 minutes:
5 Wall Balls 20 lbs
10 Kettlebell Swings 24 kg
15 Double Unders

Ph III: Core
Reverse Crunch 100

note: always conduct an active stretching/warmup before begining any METCON

Walk in the park

Ph I: Strength
Clean and Jerk
5-5-5-5-5

Ph II: 5K Run

Ph III: Core
L-Sits: Rings or Ground
4 x for max holds
then
200 Ab Mat Sit Ups

Open Session

0900 Open WOD. We will throw a WOD on the White Board and have a great time. Come on out. If you want to come early to work on a skill, Coach will be there by 0830

If you dont have a CFR T-shirt, there are still some left and they make a great workout shirt. Pick one up tomorrow during the open gym WOD.

PR Day

Pick a Benchmark workout and go for a new PR!

Tomorrow at 0900, group session for all. Come on out for a great WOD and a good time.

The Grind

Ph I: Skill/Strength
Skill
Handstands-work for 15 mins
Strength
Snatch
3-3-3-3-3

Ph II: For time
Run 800 meters
30 Muscle-ups
Run 800 meters
-wait no more than 5 minutes and move to Ph III

Ph III: Core Crusher
3 rounds for time of:
20 Sit-ups (abmat)
20 Knees-to-elbows
20 Hip Extensions
20 Leg Raises

Heavy Hang's

Ph I: Strength
Weighted Pull Ups
2-2-2-2-2-2-2

Ph II: 7 min AMRAP
4 Hang Power Cleans 155 lbs
8 Push-up (rings)s
100 M row

Ph III: Core
Hollow Rocks
100

Note: Before doing any exercise of high intensity ensure you are condcuting a warm up to prevent injury. Be sure to scale any weight or exercise to your ability to conduct the movment correctly.

Donkey Kong

Ph I: Skill/Strength
L-Sits or L-Pull Ups
Utilize Rings.  If unable to use rings, do dumbells for 15 minutes
Strength
Front Squat
3-3-3-3-3

Ph II:  21, 15, 9
Burpees
Kettlebell Swings 55 lbs
Box Jump - 24" Boxes

Ph III: Core
Flutter Kicks 4ct 100 Anyhow
then
Sampson Stretch x 3 for 90 Second hold

Sumo Squat

Ph I: Strength
Weighted Ring Dips
3-3-3-3-3-3-3

Ph II:  21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

Ph III: Core
100 Med Ball Crunches

PR Day

Pick a Benchmark workout and go for a new PR!

Open session on Saturday @ 0900. Come out for a great time and a good WOD.

Left to Right

Ph I: Skill/Strength
Skill
Free Skill day. Pick one and work for 15 mins
Strength
Thruster
3x7

Ph II: 21-15-9
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Toes To Bar

Ph III: Core
V-Ups
3x15

Renegade Overhead

Ph I:Skill/Strength
Skill: Handstand skill progression
shoot for a 10 foot walk or work for 15 mins
Strength
Power Clean find 1rm
1-1-1-1-1-1-1

Ph II: 3 Rounds for time
400 Meter run
30 OHS @ 75lbs
21 Renegade rows at 35lbs each
-if you dont know what a renegade row is go to you tube and view.

PH III: Core
Russian Twists on the GHD 100
then without any rest
100 Reverse Crunches

Just Get to the top!

Ph I: Strength
Deadlift
3-3-3-3-3

Ph II: 5 Rounds for time
500 M Row
5 Muscle Ups
15 Burpees
25 Box Jumps
35 AbMat SitUps
-If unable to do MU 3 Pull Ups and 3 Ring dips for each Muscle Up

Ph III: Active Cool down
Condtioning Ropes
4 x 1 min

Say Hello to Marry

Ph I:Skill/Strength
Skill
Muscle Ups: If Unable work progressions
Squat
1k Run for Active warm up before the squat.
3-3-3-3-3

Ph II: Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Ph III: Core
100 GHD Sit Ups

PR Day

Pick a Hero or Girl workout and go for a new PR! If you missed a workout during the week, use today as a catchup day or just pick a skill and hone the work.

12/01/12: Monkey Fun

Ph I: Skill/Strength
Free Skill day. Pick one and work for 15 mins
Strength
Press
3-3-3-3-3-3-3

Ph II: 20 MIN AMRAP
1 Rope Ascent
5 HSPU
10 Bench Press @ 135
10 Squat Cleans @ 95
20 Abmat Situps

Ph III: Core
200 Reverse Crunches

12/01/11: Filthy 50 work

Ph I: Skill/Strength
Skill
15 Mins of Parallet Work: Rings or Ground Work
Strength
Power Clean
5-5-5-5-5

Ph II:
For time: Filthy Fifty for time
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

Ph III: Mobility
Calf Stretch on Plyo Box
Sampson Stretch
90 Second holds for each one x 3

12/01/10

Ph I: Strength/Skill work
Skill
Handstand Walks for 15 Mins
Strength
Weighted Dips 5x5

Ph II: Garage Gym Wod preview
8 Min AMRAP
30 DBL Unders
8 Power Snatch 75 lbs
-Arms must be fully locked out in the overhead

Ph III: Core
Med Ball Situps
100

12/01/09

Ph I: Push Jerk
5-5-5-5-5

Ph II: "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Ph III: Core
Plank Work
90sec Front - 45 sec each side x 3
then
Conditionaing Rope Work
3x 1 Min each

121/01/06

Pr Day. Pick a Hero or Girl and go for a new PR!

12/01/05

Ph I: Strength
Hang Power Clean
3x10

Ph II: Annie Hanging on a Bar
For Time
50-40-30-20-10 reps of:
Double Unders
Knees-to-elbows


Ph III: Core
100 GHDSU
the
100 Russian twist on the GHD
-25,35,45lbs

12/01/04

Ph I: Active warm Up
100 Dbl Unders

Ph II: For Time
20 Wall balls @ 20lbs
30 SHP @ 2 Pood
40 Pull Ups
50 Push Press @ 65 lbs
40 Ring Dips
30 Kb Swings @ 1.5 Pood
100 Air Squats
800 Meter Run

Ph III: Core
Bicycle Crunches 100 4-ct

12/01/03

Ph I: Weighted Pull Ups
3-3-3-3-3

Ph II: "McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Post total rounds

Ph III: Core
200 Abmat Situps
then
1 max hold plank front and both sides.

12/01/01

Ph I: Back Squat
3-3-3-3-3

Ph II: 3 rounds for time of:
20 Bumper plate thrusters
20 Bumper Plate Burpees
50 ft Overhead Walking Lunge
200 m Plate Carry
25/10 lbs.
45/25 lbs for advanced.

Ph III: Stability
Back XTN 3x40