October 2015

WOD: A. Skill work for todays movements. B. EMOTM x 5 rounds. (15 min total) 1. 30 sec. max Double-unders 2. 30 sec. Handstand Hold (box, wall, free standing) 3. 1 Snatch Pull + 1 High Hang Snatch (increase weight each round) *Record du each round + total/ hs hold/sn. # each round. SEE PREVIOUS […]

Saturday. Oct. 17. MG 8-10a: Open Gym. 9-945a: CF Kids. 10-1045: CF Light. 10-11a: Olympic Lifting- Snatch. 11-12: FREE Members only team WOD. Sunday. Oct. 18. REST DAY. A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility

WOD: A. Work up to a heavy single complex in 10-15 min of: 1 Front squat + 1 shoulder-overhead + 1 thruster B. Take 80% of the above complex and perform 3×3 of that same complex. C. Coaches choice post mobility

WOD: Every minute, on the minute, for 20 minutes (5 sets) for QUALITY, NOT reps. Minute 1 – 30-45 seconds of Reverse lunges Minute 2 – 30-45 seconds of Russian Kettlebell Swings Minute 3 – 30-45 seconds of Dumbbell Press/Push Press Minute 4 – 30-45 seconds of Strict Toes to Bar/rings

WOD: In teams of two, complete as many rounds and reps as possible in 20 minutes of: 50 Wall Ball Shots (20/14 lbs) 50 Burpees 50 Russian Kettlebell Swings (24/16 kg)

WOD: A. Kipping toes-bar/rings skill work: PRACTICE for 10-15 Minutes: Kipping Toes To Bar Progression Pt.1 Kipping Toes To Bar Progression Pt.2 B. Tabata Toes-bar/rings. 20 on x 10 off x 8. *Post hight/low and total reps.

Saturday. Oct. 10. Active Recovery/ Skill 8-10a: Open Gym. 9-945a: CF Kids 10-1045a: CF light 10-11a: Olympic lifting: Clean and Jerk 11a: FREE member team WOD Sunday. Oct. 11. REST DAY. A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2