Archives
All posts for the month October, 2015
WOD:
5 Rounds
3 Curtis P’s (135/95)
10 Toes2Bar
15 Box Jumps
Curtis P = Power Clean, Lunge, Lunge, Shoulder to Overhead

WOD:
A. EMOM x 5
XX HSPUs
pick a challenging number of reps and stick with it
B. EMOM x 10
ODD: 15 Wallballs
EVEN: 10 Burpees

WOD:
A. 5 Sets
Beginners: reset after each, stay light and work on form, then build with confidence
Intermediate: reset after each, build load but no maxes
Advanced: build load, stay unbroken
B. “Annie” (15 min Cut-off)
50-40-30-20-10
Double-Unders
Sit-Ups

WOD:
Every 8:00 x 3
Row 500 meters
20 Strict Pull-Ups
Run 400 meters
scaling options for pull-ups will be provided in class

WOD:
A. Back Squat
6 @ 65%
4 @ 75%
2 @ 85%
Max Reps @ 80%
Rest 2 mins between sets
Max Reps END when there is any excessive pausing at the top of the squat (no more than 2 seconds)
Breathe, Brace, Descend
B. 5 min AMRAP
Max Reps Beast-Makers VIDEO (commonly known as Man-Makers)
Scaling options: sub power clean for squat clean, knee push-up, elevate DB on 45’s for push-ups etc.

Check out Mr. and Mrs. Giordano! CFMV wishes you both the absolute best! Rise Up in Love!!
Don’t forget, this Saturday @ 10:00am (after the 9:00am WOD) Kurstin Moore will be in to help us with our gymnastic skills. Come learn from the best!
WOD:
2015 CF Team Series WOD 1
aka the “When Jason met Meg” WOD
Teams of 2
200 DU’s (100 each)
75 Calorie Row
50 Step Ups (45/30)

WOD:
Back Squat
4 @ 50%
3 @ 60-65%
2 @ 75-80%
1 @ 85-90%
1 @ 95%
1 @ 95%+
1 @ 95%+
1 @ 95% +

WOD:
“Helen”
3 rounds
400m Run
21 KB Swings (53/35)
12 Pull-Ups

WOD:
Every 3:00 x 5
3 Position Snatch
high hang, mid thigh, floor
Hold each starting position for 2 secs before snatching
Hold each receiving position for 2 secs before standing up
Beginner athletes: Start light, work on form, perform 2 reps at each position, build load slowly
Advanced athletes: use 70-75% for each set
Post WOD:
Tabata Hollow Hold


WOD:
EMOM x 20
ODD: 5-6 Wallballs + 5-6 HSPUs
EVEN: 5-6 Toes2Bar + 5-6 Burpees
last done 6/8/15
