Saturday

 

WOD: 

For Time – 

21 Thrusters 115/85

9 Rope Climbs*

400m Run

15 Thrusters

6 Rope Climbs

400m Run

9 Thrusters

3 Rope Climbs

400m Run

Halloween WOD

 

7:30pm Costume Class.  Costumes mandatory to WOD, drinks mandatory afterwards!


 
WOD: 

Coaches Call- In this WOD, the coach will call out one of the exercises listed below and you will do that exercise until they call rest or until they call out another exercise. This will go on forever…

H – Hollow Rocks

A – Air Squats

L – L-pull-ups

L – L- Sit

O – Overhead Lunges 25/10# plates

W – Wall Sits

E – Eccentric Pull-ups (negatives)

E – Elevated Push-ups

N – Never Ending…. 

 

Strict Pess

 

Last years Halloween WOD winner, Airman Chris W.  Who is going to top him this year?? Come down this Friday, 10/30 at 7:30pm, wear your best costume and do a killer WOD!  Drinks in town after!! 


Strength:

Strict Press – 2-2-2-2-2-2

WOD:

As far up the ladder as you can go in 15 minutes – 

1 HSPU (sub wall walks and double it) 

2 Pull-ups (sub ring rows and double it) 

2 HSPU

4 Pull-ups

3 HSPU

6 Pull-ups

4 HSPU

8 Pull-ups

5 HSPU

10 Pull-ups

6 HSPU

12 Pull-ups

7 HSPU

14 Pull-ups

etc…

 

 

KB Squat Clean Thrusters

 

Do you guys know a harder working member at CFM?  Well on top of killing WODs day to day, Cole B. is on track to  join the CFM staff!  Keep it up Cole! 


Strength:

KB Squat Clean Thrusters 6-6-6-6-6-6

WOD:

7 min AMRAP

10 KB Push Press L/R

25 V-ups

rest 3 minutes

5 min AMRAP

30 KBS

15 T2B

Come On In and Find Out…

 

Coach Erika’s Surprise WOD
 

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Partner Sunday…It's Back

 

Partner WOD: 

In teams of two complete the following workload as fast as possible.

800m Barbell Carry 95/65

Then

200 Push-ups

50 S2OH

25 Rope Climbs or 75 Pull-ups

Partition the reps any way you’d like. 

 

 

 

 

Butts and Guts

 

Strength/Skill: 15 minutes

Barbell Complex – coaches pick 

WOD:

For Time – 

50 Split Squats, each leg, both feet on floor

25 Hollow Body Rocks

50 Russian KBS

25 V-ups

50 Squats

25 V-ups

50 Single Arm Thrusters, total

25 Hollow Body Rock

 

 

OHP

 

Strength: Superset

Single Arm KB Overhead Press – 8-8-8-8-8 ea. 

False Grip Single Arm Ring Row – 5-5-5-5-5

WOD:

5 RFT – 

10 Banded Anti Rotation Press to OHP ea. 

10 T2B 

10 Wall Walks

10 KB Single Arm Clean and Press ea. 

Columbus Day: 3 Girls WOD

 

Current Member of the Month Ali A. with her son and future M.O.M.  CJ!


Columbus Day WOD: (Throwback from 10/8/12)

The Nina:

7 min AMRAP of “Cindy”

Complete as many rounds as possible in 7 minutes of the following

5 Pull-ups

10 Push-ups

15 Squats

rest 3 minutes

The Pinta (“The Spotted One”):

Half “Fran” (you’ll be seeing spots after!)

12-9-6 reps of the following

Thruster 95/65

Pull-up

*10 min time cap

Rest 3 minutes

The Santa Maria:

7 min AMRAP of “Mary”

Complete as many rounds in 7 minutes of the following

5 Handstand push-ups

10 One legged squats, alternating

15 Pull- ups