Diane

Ph I: Active Warm Up

Ph II: Diane
21-15-9
Deadlift 225
HSPU

Ph III: Active Cool Down

Go to the leader board for the regionals and see how you compared to the games atheletes.

Group Day

Group Session will begin at 0930. Ensure you are at the gym by 0900 to begin the warm up.  Bring a friend and come out for a great time. The weather is warmning up so ensure you are drinking some water to get some fluids in your system before you come. Ensure you bring some fruit or some good paleo snacks for a post workout recovery.

Announcements: Thanks for all the followers of CFR we have surpised over 1000 page views this week. We will be creating a facebook page and when that is available, I will get that on the page for you to continue spreading the good news about CFR. T-shirts have been ordered and will be here in 2 weeks. If you missed out on ordering yours, we will be condcuting a tank tops for womens bar bells. All proceeds will go to ordering womens Rogue Bella Bars. Once the design is out, those will be availabe. 100% of the proceeds will go towards ordering the womens bars.

PR Day

Pick a benchmark workout or olympic lift and go for a new PR! If you missed any of the WOD's during the week, use today as a makeup day.

Michael

Ph I: Push Jerk
1rm
1-1-1-1-1-1-1

Ph II: Michael
Three rounds for time of:
Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Ph III: Active Cool Down
400 M Row
followed by 10 dynamic stretching exercises

Toll the bell

Ph I: Skill Work
Handstand Work
Rings
Walking


Ph II: For Time:
400 m Run
21 Kettlebell Swings 2/1.5 pood
21 Burpees
400 m Run
15 Kettlebell Swings 2/1.5 pood
15 Burpees
400 m Run
9 Kettlebell Swings 2/1.5 pood
9 Burpees

Ph III: Core
100 Russian Twists pick a weight and go

Jerks

Ph I: Strength
Burgener Warm Up
Clean and Jerk
5x10 % 1rm Focusing on pull. Remember, when the arm bends the power ends

Ph II: 3 rounds for time of:
10 Clean and Jerks 135 lbs
30 GHD Sit-ups

Ph III: Skill Work/Core
Pick a Skill and work for 15 mins
Parallete L Sits x 4 Rounds for Max holds

Lift me up

Ph I: Deadlift
5x5
75%, 80%, 90%, 90%, 90% 1rm

Ph II: 10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Ph III: Core 2 rounds
50 Back Xtn
50 Flutter Kicks

PR Day

Pick a Benchmark workout or Olympic lift and go for a new PR!

Tire Fun

Ph I: Strength
Burgener Warm Up
OHS
5x10 50% 1rm focussing on depth and drive from the heels

Ph II: 15-12-9-6-3
225 pound Deadlift
Muscle Ups
Tire Flips

Ph III: Core
50 GHD sit ups

Wellen

Ph I: Strength
Squat
5x10 50% 1RM pause at the bottom
focussing on driving from the heels and exploding at the bottom.

Ph II: "Wellen" : Helens sister. 3RFT
400 Meter Run
21 Wall Balls
12 Ring Dips

Ph II: Skill
Pick one and work for 15 mins as a cool down

Up top

Ph 1 - Strength

Burgener Snatch Warm Up 

OHS 3X5 75% 1RM

Ph 2 - 5 RFT

Row 500M

10 Power Snatch 75#

15 Double Unders (unbroken)

-Dbl Unders must be unbroken to go to row

-If dbl unders as a skill, no singles and just finish

Ph 3 - Core

100 20# BALL PASSES W/ PARTNER -OR- 50 BALL TOUCH SIT-UPS

On the Bar

Ph 1 - Active Warm Up 

ROTATIONAL SHOULDER WORK W/ PVC PIPE/PULL THROUGHS ON RINGS X 10/SQUAT JUMPING PULL UPS X 10

Ph 2 - 20 MIN AMRAP

5 L-SHAPE PULL-UPS

7 24" BOX JUMPS

10 TOES TO BAR

Ph 3 - Core

PLANKS F/S 1 MIN EACH SIDE, REPEAT TWICE

Open Session

Open Session Starts at 0930 and be sure to be there by 0900 so the warm up can begin. CFR t-shirts will be available for ordering before and after the WOD.

Pr Day

Pick a Hero WOD or olympic lift and go for a new PR!

Group session will begin at 0930 tomorrow. Last weekend to order your CFR T-shirt. See you all there.

or

Ph I - Strength

Burgener Warm Up x3

10 Pass throughs

Hand Stand Walk 10 feet

SHOULDER PRESS 3X5

Ph II - REST

Ph III - RUN 3 MILES

Pace should be plus a moderate tempo run. No more than 30 seconds off your normal 1 mile time.

Cindy

P1 - Active Warm Up

3 SETS OF 10 24" BOX JUMPS, 10 BROAD JUMPS (FOCUS ON EXPLOSIVE MOVEMENT)

P2 - CINDY

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

P3 - Core

100 AB MAT SIT-UPS FOR TIME

 

No water needed

Ph I- Strength

5 X 10 50% 1RM CLEAN (FOCUS ON EXPLOSIVE MOVEMENT)

Ph II - For time

ROW 2K

Ph III - Core

PLANKS F/S 1 MIN EACH SIDE, REPEAT

One Arm

Ph I - Strength

Burgener Warm Up
5 X 10 50% 1RM SNATCH (FOCUS ON EXPLOSIVE MOVEMENT)

Ph II-  21-15-9

DOUBLE UNDER, PULL-UP, SQUAT

Ph III - Core

50 TOES TO BAR

Linda

Ph I: Skill Work
Pick one and go for 15 Mins
Run 1 Mile before beginning Ph II

Ph II: Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

Ph III: Core
100 Flutter Kicks
100 Abmat Sit Ups
100 Flutter Kicks
100 Abmat Sit ups

Open Session

Todays open session WOD will begin at 0930 ensure you are there by 0900 to begin the warm up. Ordering for CFR t-shirts will be available. Look forward to seeing all of you there.

WOD
Descend down then work your way back up. Your Buddy will be there to cheer you on.
200 Meter Row Buy in and Buy out
21 Wall Balls
18 Double Unders
12 Abmat Situps
9 Thrusters @ 95 lbs/65/45
6 Knees to Elbows
3 Chest to bar
200 Meter Run

Pr Friday

Pick a Benchmark Work or Olympic lift and go for a new PR!

Muscle Through it

Ph I: Active Warm Up
3 Rounds
3 Pull Ups
Hand Stand Walk for 10 Feet
3 Back XTN
3 Squat Jumps


Ph II: 10 Min Amrap
3 Muscle-ups
6 Burpees
9 Deadlifts 225,135 lbs
Post total rounds.


Ph III: Active Cool Down
100 Reverse Crunchs
200 M Run
100 Russian Twists

Cleaning time

Ph I: Active Warm Up
Warm Up x 3
200 M Run
15 Wall Balls
then
Bench
3-3-3

Ph II: 20 Min Amrap
20 Cleans 50% Bw
500 M Row
10 Handstand Push Ups

Ph III: Core
100 GHD sit ups weighted.

Double Shot

Ph I: Active Warm Up
Pick a skill and work for 15 minutes
then for 3 rounds
25 lunges weigthed pick your own and go
100 Double Unders

Ph II: 5 Rounds for time
200 Meter Run
10 Box Jumps @ 30

Ph III: Core
100 Knees to elbows

Moving Weight

Ph I: Strength
OHS
5-5-5-5-5
Pull Ups
Weighted
5-5-5-5-5

Ph II: 21-15-9
Thrusters 115lbs
Sumo Deadlift High Pull 1.5 Pood

Ph III: Core
Plank
90-45-45
Front and side