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November 1st, 2014

 Lindsay nmom

Today’s WOD

In teams of 2
100 burpees
100 wall balls
100 kb swings
100 lunges
While 1 person works the other person will row 250m then switch

October 31st, 2014

 Today’s WOD008

Happy Halloween

Today’s WOD

10 min AMRAP with a partner “I go, you go 100’s” (Runs – row if necessary)

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5 min AMRAP

15 Russian KBS @ 1.5/1.0

15 Sit ups

15 step ups @ 24/20

Rest 3 min x 2

Trainer’s Tips:   No rope climbs or pistols today.   Do the 5 min amrap twice, start off where you finish off!

October 30th, 2014

095

 

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 2-3
  2. Using legs x 2-3
  3. Knotted rope x 2-3 OR from the floor to standing x 4-6

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20 min EMOM

Odd: back squat x 3-5 reps @ 75-80%

Even: 5 HSPU’s OR 3 wall walks

Trainer’s Tips: 20 minutes of strength work today…10 sets of each! Partner up, go heavy and feel good

October 29th, 2014

Eric nmom

EMOM x 5 – pistol work: choose 1 option

  1. 7-9/leg pistols with no assistance or using small counter weight
  2. 6-8/leg Negatives onto or off of a box
  3. 6-8/leg using assistance with rings OR split squats

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Find a tough 5 TnG deadlift in 10 min

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50 T2B for time

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1k row or 1k run

Trainer’s Tips: A few tests today, see where you stand on each.  Only do TnG if appropriate for you…if you lose position easily it’s not for you!

October 28th, 2014

 Jeff and Scott

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 2-3
  2. Using legs x 2-3
  3. Knotted rope x 2-3 OR from the floor to standing x 4-6

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10 min – Find a max behind the neck snatch grip strict press

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10 min timer

4 Rds of:

10 Shoulder to OH @ 155/105

50 DU’s OR 100 singles

* in remaining time AMRAP wall balls 20/14

Trainer’s Tips: the behind the neck press says a lot about your ability to fire the “right” muscles and your mobility. Get the work done fast, and get to the wall balls

October 27th, 2014

 barbell for boobsAhmed and Dave representing CFK at Barbells for Boobs at CF Division this past weekend!

Today’s WOD

“G.I. Jane”

100 burpee pull-ups for time

OR

“G.I. Joe”

50 burpee muscle-ups for time

Notes:  It is what it is!

October 25th, 2014

Lars nmom

Today’s WOD

Partner WOD

3 Rounds

1-5 shuttle runs
6-10 burpees
11-15 box jumps
16-20 wall balls

1st person does 1 rep 2nd person does 2 reps, 1st person does 3 reps 2nd person does 4 reps and so on