Wednesday February 28th, 2018
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February 27, 2018

Wednesday February 28th, 2018


Strength

Deadlift

  • 8 reps @ 50% 1RM
  • 6 reps @ 60%
  • 4 reps @ 70%
  • 2 reps @ 75%
  • 2 reps @ 85%

Conditioning

“Diane”

Reps of 21-15-9 for time:

  • Deadlift (225#/153#)
  • Handstand Push-ups

Cash-Out

Accumulate 3:00 of Side Planking each side.

Brian Chandler No Comments
February 26, 2018

Tuesday February 27th, 2017


Strength

Push Press x 5-5-5-5-5

  • Build to today heaviest set of 5

Conditioning

Complete for time:

  • 30 Alternating DB Snatches
  • 20 Over-the-Dumbbell Burpees
  • 600m Run
  • 30 Alternating DB Snatches
  • 20 Over-the-DB Burpees
  • 600m Run
  • 30 Alternating DB Snatches
  • 20 Over-the-DB Burpees
Brian Chandler No Comments
February 25, 2018

Monday February 26th, 2018


Strength

Back Squat

6 x 3 @ 90% 3RM

Conditioning

12:00 AMRAP:

  • 3 Squat Cleans (135#/93#)
  • 3 Strict Pull-ups
  • 6 Squat Cleans
  • 6 Strict Pull-ups
  • 9 Squat Cleans
  • 9 Strict Pull-ups
  • 12-12, 15-15, etc. etc..

Continue up the ladder for the duration of the twelve minutes.

Brian Chandler No Comments
February 23, 2018

Saturday February 24th, 2017


Partner WOD

Double “Morrison”

With a partner, complete reps of 100-80-60-40-20 for time:

  • Wall Balls (20#/14#)
  • Kb Swings (53#/35#)
  • Box Jumps (24″/20″)

Split reps up however you wish between you and your partner.  There is a hard cap of 35:00.

Brian Chandler No Comments
February 22, 2018

Friday February 23rd, 2018 – CF Open 18.1


Conditioning

CF Open 18.1

20:00 AMRAP:

  • 8 Toes-2-Bar
  • 10 One Armed DB Hang Clean + Shoulder-2-Overhead (5/5)
  • 14/12 Cal Row

Score is total number of reps completed in the 20:00.

Variations:

Rx’d – Ages 16-54

  • Toes-2-Bar
  • 50#/35# Dumbbell

Scaled – Ages 16-54

  • Hanging Knee Raises
  • 35#/20# Dumbbell

Rx’d – Ages 14-15, 55+

  • Toes-2-Bar
  • 35#/20# Dumbbell

Scaled – Ages 14-15, 55+

  • Sit-ups
  • 20#/10# Dumbbell

Brian Chandler No Comments
February 20, 2018

Wednesday February 21st, 2018


Strength

Deadlift

  • 8 reps @ 50% 1RM
  • 6 @ 60%
  • 4 @ 70%
  • 3 x 3 @ 80%

Conditioning

17.1 AMRAP

In 14:00 minutes, complete as many reps as possible of:

  • 10  DB Snatches
  • 15 Burpee Box Jump Overs
  • 20  DB Snatches
  • 15 Burpee Box Jumps Overs
  • 30 DB Snatches
  • 15 Burpee Box Jumps Overs
  • 40-15, 50-15, 60-15, etc..

Continue up the ladder until the 14 minutes is up. Score is total reps completed.

Rx’d = 50#/35# DB and 24″/20″ Box

Rx’d Masters 55+ = 35#/20# DB and 24″/20″ Box (Step-ups permitted)

Scaled = 35#/20# DB and 24″/2-” Box (Step-ups permitted)

Scaled Masters 55+ = 20#/10# DB and 20″/20″ Box (Step-ups permitted)

 

Brian Chandler No Comments
February 19, 2018

Tuesday February 20th, 2018


Strength

15 minutes to work up to 3RM Bench Press

Conditoning

3 rounds for time:

  • 500m Row
  • 50 Double Unders
  • 100yd Shuttle Sprint (5 x 20yd)
  • Rest 2:00 between each round
Brian Chandler No Comments
February 18, 2018

Monday February 19th, 2018


Strength

Back Squat

  • 6 x 4 @ 85% 3RM

Conditioning

Complete reps of 10-8-6-4-2 for time:

  • Thrusters (135#/93#)
  • Bar Muscle-ups*

*Scale to 2:1 pull-ups. Make them challenging pull-ups for you.

Brian Chandler No Comments
February 16, 2018

Saturday February 17th, 2018


Partner WOD

With a partner, complete reps of 40-30-20-10 of:

  • Russian Kb Swings (70#/53#)
  • Handstand Push ups

Then complete reps of 10-20-30-40 of:

  • Back Squats (135#/93#)
  • Lateral Bar Hopping Burpees

Only one person working at a time. No rest between the two couplets.

Brian Chandler No Comments
February 15, 2018

Friday February 16th, 2018


Skill

10:00 EMOM:

  • Even: 8-10 Overhead Squats @ 21×1 Tempo
  • Odd: 8-10 Toes-2-Bar

*Keep Overhead Squats light enough to maintain tempo, while keeping good posture.  Use an empty bar or a pvc if necessary.

**Toes-2-Bar should be done in one or two sets.  Keep a kipping rhythm. Scale to Toes-2-Rings or kipping knee-ups

Conditioning

Reps of 21-15-9 for time:

  • Power Snatches (95#/63#)
  • Box Jumps (24″/20″)
  • C2B Pull-ups
Brian Chandler No Comments
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