2015-08-31 First Day of School Inverted Cindy

Meet downstairs at 1610 hours

Warmup

PVC warmup
30 walking lunges
PVC warmup again
30 jumping lunges

Internal Rotation with Barbell work (See MWOD link here and follow along with the first exercise).  Help each other out if this seems un poco complicado. 

Strength:

Z Press (sitting flat on your butt, legs straight out, strict overhead press)

10, 10, 10, 5, 5

This is a two person operation mostly, someone will need to pass you the bar unless you are tricky or use the rack with the cups set low.)

Inverted Cindy

AMRAP 10
5 squats
10 pushups
15 pullups

(There is no point is going for 20, your pullups will fail you soon enough.)

2015-08-27 "SEVENS"

Thursday, August 27th, 2015
Meet downstairs

Warmup

PVC stretch
100 single unders
10 med ball situps

WOD:
Seven rounds of the following

7 Deadlifts
7 Burpees
7 KBS
7 Pullups
7 Pushups
7 Front squats
7 Toes to bar

2015-08-26 Bars and more Bars

Wednesday, August 26, 2015

Meet downstairs at 1610 for the warm-up

2 Rounds of:

Walking lunges (10 on each side)
Bear Crawl to driveway apron and back
Toe touches "             "                     "
10 Supermans
10 Hollow rocks

OLY

Snatch  3-3-3-3, work on proper form with a moderate weight


WOD

4 Rounds for time

5 Bar Snatch  65/95
10 Toes to Bar
15 Bar over Burpees

2015-08-25 Lift and Dip

Tuesday, August 25, 2015

Meet downstairs and warm up with:

50 double or 100 singles
10 Wall Balls


WOD

12 Minute AMRAP

5 Power Clean  135/95
10-Toes to Bar
20 DU/40 Single
5-Ring Dips

Reading assignment:  How to Increase Mental Toughness

2015-08-24

Congratulations to our own Deputy Laree Wolfe and her training partner Marti Smith from CFOC on their 10th place (out of 26 teams) finish in the Womens RX class at the Oregon Summer CF Games last weekend.  This is a huge accomplishment!

Monday, August 24, 2015

Meet downstairs and warm up with a 400 run, followed by 2 sets of:

10 med ball cleans
10 Bar only thrusters
10 push ups

OLY

Push Press  5-5-3-2-1

WOD

3 Rounds for time

15 Pull Ups
20 Push Ups
30 Sit ups
400 Meter Run

2015-08-20

Thursday, August 20th, 2015
Meet downstairs at 1610

Warmup:

2 Rounds

10 slow squats
20 situps
100 flutter kicks

WOD:

15 Minute AMRAP

10 Box jumps
10 Pushups
10 One handed dumbbell snatch (5 each side)

2015-08-19 Deck of Cards

Wednesday, August 19th, 2015

Meet downstairs at 1610
PVC Stretch, then 2 Rounds of:


200 single unders
10 pull-ups
10 thrusters

WOD:
Deck of Cards

Hearts: KBS
Spades: Push-ups
Clubs: Wall ball shots
Diamonds: Sit-ups
JOKER: Run 200 meters

2015-08-12 Some Figure 8s

Warmup:

Row 500m
25 squats not for time
Flexed arm hang for max time--pair up to time each other.  Get to the top of the pullup and hang there as long as you can. See if you can beat your time from Monday

Partner WOD for Umlaut:

For time:
Partner 1: 50 box jumps
Partner 2: Figure 8s the whole time
switch roles until both athletes have done 50 box jumps
then
Partner 1: 50 pushups
Partner 2: Figure 8s the whole time
switch roles until both athletes have done 50 pushups
then
Partner 1: 50 burpees
Partner 2: Figure 8s the whole time
switch roles until both athletes have done 50 burpees
then
run 400m

2015-08-11 Unilateral Day

Meet downstairs at 1610

Warmup

PVC passthroughs
Run 400 m

Strength

Bulgarian Split Squats

10, 10, 10, 10, 10 (on each side)

Don't load these unless your form is perfect.  

One Armed KB Rows

10, 10, 10, 10, 10 (on each side)

One Armed KB Press

10, 10, 10, 10, 10 (on each side)

WOD

AMRAP 5 minutes

25 squats
10 pullups

2015-08-10 Flexed Arm Hang? That sounds easy!

Meet downstairs at 1610

Warmup:

PVC Warmup
5 minutes of double under technique work.  If you are already good at 2x, go for triple unders
2 minute plank hold
Flexed arm hang for max time--pair up to time each other.  The idea is to get to the top of the pullup and hang there as long as you can.  It's kind of awful, so good luck. 

WOD:

AMRAP 17 minutes

Run 200 meters
20 1 handed KBS (53/30) Switch hands on every rep or every 10, you decide.  These are Russian swing, not full overhead--NO TBIs!
20 Toes to Bar

2015-08-06 Deck of Cards

Thursday, August 6th, 2015

Meet downstairs at 1610

PVC stretch
100 single unders or 50 double unders
2 Rope climb ascends

WOD:
Deck of Cards

Clubs: Situps
Hearts: Pushups
Diamonds: Wall ball shots
Spades: Push press
Jokers: 5 Burpees

2015-08-05 Varied exercises with running

Wednesday, August 5th, 2015
Meet downstairs at 1610

PVC stretch

2 Rounds:
10 V-ups
10 slow squats
Hold in plank for one minute

WOD:
Run 200 meters
15 clean and jerk
Run 200 meters
25 Toes to bar
Run 200 meters
15 Wall ball
Run 200 meters
25 KBS
Run 200 meters
15 Situps
Run 200 meters
25 pushups

2015-08-04

Tuesday, August 4th, 2015
Meet upstairs at 1610 for warmup

Row 500  meters
2 Rounds in the atrium of:
Toe touches, crab walk, baby elephant, jog

Then head downstairs for the WOD

3 Rounds for time:
20 Deadlifts (185/135)
30 Lateral jump over bar or weight plate (15 each side)
20 Push ups
60 single unders
20 Box jumps
30 Ab mat situps
10 pull-ups

2015-08-03 Presses and Kettlebells

Monday, August 3rd, 2015

Meet downstairs at 1610

PVC stretch
Run 400 meters

Strength
Overhead press 5,5,5,3,3,3

MetCon

4 Rounds:
20 SDHP with kettle bell
20 Goblet squats
20 HR pushups
1 set of stairs with kettle bell in hand