Archive for March, 2013


Wod For Friday 3-29-13

March 29, 2013

Strength-  Deadlift 4×5.  Exceed total load vs last week.

Work-  Double Metcons

A- 3 RFT of 500 m row/ 25 Grasshoppers

B- 1 RFT of 100 Double Unders/ 50 Shoulder to Overhead @ 95/65/ 25 Toes to Bar

Strength 2-  2×10 GHD Back Extension Tempo Controlled at 3-1-3-1.


Quote of the day from our own Jeff K.  “The problem with Spin Class is that there’s no score and you dont know who won.”  I’ve been laughing about that all day.



Brittni and Lili: First unassisted Pullups

March 29, 2013

Brittni and Lili:  First unassisted Pullups

Brittni D. and Lili S. BOTH get their first unassisted deadhang pullup. Both were all “NBD…”


WOD for Thursday 3-28-13

March 28, 2013

Strength-  15 Minutes to establish a 3 rm weighted pullup.  Full extension, dead stop.

Technique- 15 Minutes to establish a 1 rm Snatch from the Hang.  Hip must pass lower than the knee at some point in the rep.

Work: (compare to 2-28-13)  EMOM 10 Minutes- 1 Hang Split Snatch Right, 1 Hang Split Snatch Left, 1 Hang Power Snatch, 1 Hang Squat Snatch. Record your heaviest successful completed cycle.


WOD for Wednesday 3-27-13 CFgames WOD 13.3

March 27, 2013

13.3 is

Against a 12 minute clock progress as far as you can as follows.

150 Wallballs 20/14  to 10’/9′

90 Double unders

30 Muscle Ups

Any and all time remaining in the session (after recovery) should be used as instructional.  What CANT you do?  Double unders?  Kipping Pullups?  Rope Climbs?  HSPU’s?  Lets work on that.


Recall, 6am is uncoached on Wednesdays.


WOD for Tuesday 3-26-13

March 26, 2013

Strength-  Shoulder press.  4×5 for load.

Supplemental Strength– Seated Dumbell Shoulder Press.  3×5 Tempo controlled at 3-x-3-x

Work- Against a running clock perform 3 minutes max reps of the following

Rope Climbs- Men, head to ceiling.  Women, Hand to ceiling. Scale to Partial Ascents or Floor to Vertical ascents. 

Row for calories

Kettlebell Swing- 24/16 to overhead.  Scale to Eye Level

Backwards Tire Drag- 1 length per point

On the call of “Rotate” athletes move and Immediately start the next action.  Total time = 12 Minutes.



WOD for Monday 3-25-13

March 25, 2013

Strength–  Back Squat 4×5

Work- Partner WOD/Teams of 2- AMRAP in 15 Minutes of

3 Power Cleans (must clean the bar, stand to full extension)

3 Front Squat

3 Shoulder To Overhead

all actions @ 135/95.  Athletes must switch on the change of action, not mid action.

Solo- 10 Minutes AMRAP as above.


Strength 2- (Time permitting) 3×3 Front Squat



WOD for Friday 3-22-13

March 22, 2013

Strength– 4×5 Deadlift– As simple as it sounds, DONT GET HURT.  In a perfect world, start your sets at 10% heavier than your heaviest set of 8…BUT these CF games open workouts are messing with our strength continuity to some degree. SO, if your low back is trashed from Wednesday’s 13.2 please 1) opt for the sumo stance, which will keep your spine a little more upright and 2) treat this session as a deload week, work to about 80% or the same load as your sets of 8 and come back hard next time.

Work– Amrap in 20

10 Burpees

10 Toes to Bar

10 Kettlebell Snatches 16/12 (alternate arms)

Work 2- For Completion 2×15 GHD Back Extension (as time permits).  Only if low back feels ok.

video on the back extension HERE.