CFM's Rock the Box

ALL CLASSES ARE CANCELLED TODAY!  PLEASE COME DOWN AND SUPPORT YOUR FELLOW CFMers AS THEY ROCK THE HELL OUT OF THIS BOX!!!


 
WOD 1:

20 minute time cap –

Each person on your team must find their 1 RM in the following barbell complex. 1 Squat Clean, 1 Front Squat, 1 Hang Power Clean. One 45lb barbell and plates will be provided at each station.

WOD 2:

As a team, row as many meters as possible in 20 minutes. Only one person can row at a time.  One Concept 2 rower per team. 

WOD 3:

12 min AMRAP ladder –

2-4-6-8-10-12-14-16…etc.

Thrusters 95/65

Pull-ups

Switch over to another teammate as soon as you drop off the pull-up bar or the barbell hits the ground. Go in any order as you switch between partners. No scaling. At least one person on your team must be able to thruster with the prescribed weight and at least one person on your team must be able to perform pull-ups.  The only rest position for the thruster is at the top, full extension of the legs and arm with the barbell overhead. 

Time Line:

7:45 – 8:30 am: Team check in and team weigh in.  Teams get assigned to their starting station.

8:30 – 9:00 am: Team brief and WOD explanation/rules.

10 min to set up

9:10 – 9:30 am: Heat 1.1

10 min break

9:40 – 10:00 am: Heat 2.1

10 min break and rotate.

10:10 – 10:30 am: Heat 1.2

10 min break.

10:40 – 11:00 am: Heat 2.2

10 min break and rotate.

11:10 – 11:30 am: Heat 1.3

10 min break.

11:40 am – 12:00 pm: Heat 2.3

12:00 – 12:20 pm: Score tally.

12:20 – ???: Winner announcement OR tie break WOD.  Oh, and some celebratory, post competition beers!

Low Intensity Steady State Cardio

  

We are certainly looking forward to the competition this Saturday. All the details are posted on our events page (under ther “Schedule” tab). All classes are cancelled on Saturday but please come down and support your fellow CFMers as the Rock the hell out of this BOX!! Good luck everyone, see you Saturday bright and early!


Complete the following in any order

800m KB run carry 100/50 (total kb weight)

400m run

1000m row

50 burpees

100 four count flutter kicks

100 four count mountain climbers

45 min time cap

 

Clean Pulls

 

Don’t forget, we’ll be in the park today running a 5, 6 and 7pm WOD.  The gym will be closed for all evening classes.

 If it rains, the evening schedule will resume normally.  If it rains, there will be a 4, 5, 6:30, and 8:30 WOD class and a 7:30 foundations class.   


Clean Pulls

4-4-4-4-4

WOD

20 Min EMOM every 2 minutes

2 deadlifts 275/155

10 jumping jacks

4 alternating single arm push ups

 

Bench Mark

 

Overhead Squat 

4-4-4-4

WOD

“Nancy”

5 rounds

15 OHS 95/65

400m run

 

Reminder

Don’t forget to attend the strongman class led by CFM’s own Nick Damore, this Saturday, June 20th at 11am. Nick’s last class had us lifting a keg and doing Grace with odd objects…who knows what he has up his sleeve for this week…don’t wait for the Instagram pictures to find out! This class is free to all members…take advantage. ‪#‎routineistheenemy‬


Barbell bent over row

7-7-7-7

WOD

50 Double Unders (must be attempted or done)

Then with an every minute on the minute do 2 burpees complete the following

8 push press-deadlift-hang power clean complex 135/105

6 push press-deadlift-hang power clean complex155/115

4 push press-deadlift-hang power clean complex 175/125

2 push press-deadlift-hang power clean complex 195/135

Tabata Intervals

 

Tabata This!

  1. Inchworms with push up
  2. Jump legs over bench
  3. Battle ropes
  4. hollow rocks
  5. glute bridges (band resisted) 
  6. Medball throw sit ups

 

3rd and Final WOD

Here is the 3rd and final WOD for CFM’s Rock the Box competition on Saturday, June 27th:

12 min AMRAP ladder –

2-4-6-8-10-12-14-16…etc.

Thrusters 95/65

Pull-ups

Switch over to another teammate as soon as you drop off the pull-up bar or the barbell hits the ground. Go in any order as you switch between partners. No scaling. At least one person on your team must be able to thruster with the prescribed weight and at least one person on your team must be able to perform pull-ups.

All rules for all three WODs will be fully disclosed the day of the competition.


Romanian Deadlift

5-5-5

WOD

15 reps Power clean + 2 front squats 95/65

15 Burpees

400 m run

12 reps Power clean + 2 front squats 95/65

12 burpees

600m run

9 reps Power clean + 2 front squats 95/65

9 burpees

600m run

6 reps Power clean + 2 front squats

6 burpees

400m run