29 December 2017

Saturday, 12.30.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2x2 70x2x2 75x1x2 80x1 85x1 90x1 1RM

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x(1+1)x2 70x(1+1)x2 75x(1+1)x2 80x1+1 85x1+1 90x1+1 1RM
Back Squat 90x2x2

22 December 2017

Saturday, 12.23.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 70x2 75x1 80x1 85x1 90x1 95x1 85x1x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x2+1 70x2+1 75x1+1 80x1+1 85x1+1 90x1+1 95x1+1 85x(1+1)x3
Snatch Pull 95(sn)x2x5
Front Squat 60x3 70x3 80x3 85x2 90x1 80x3 85x2x3

15 December 2017

Saturday, 12.16.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 70x2 80x2 85x2 90x2 95x1

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x2+1 70x2+1 80x2+1 85x2+1 90x2+1 95x1+1
Clean Pull 100 (cln)x2 105x2x4
Back Squat Heavy Single (90(HS)x1, 95(HS)x1, 100(HS)x1)x3

14 December 2017

Friday, 12.15.17:

Skill/Strength
Muscle Up
3 Rounds
24 Straddle Hollow Body Rocks
5 Table In and Outs
Then
15min Banded Muscle Up Transitions

WOD
FT
Prison Burpees
20-1 Ladder
20 burpees
Walk 5m, turn around
19 burpees
Walk 5m, turn around
18 burpees
Walk 5m, turn around
17 burpees...

13 December 2017

Thursday, 12.14.17:

Skill/Strength Reps x Sets
Back Squat 90% x 5 x 4
Rest 2min b/w sets

WOD
FT
21-15-9
Power Snatch #135/95
Toes 2 Bar

12 December 2017

Wednesday, 12.13.17:

Skill/Strength
20min to find:
Max Height Box Jump

WOD
5 RFQ
1 Long Hollow Wrist Walk
1 Long Hollow First Knuckle Push Up
1 Long Hollow Wrist Rock
1 Long Hollow Fingertip Walk
12s Headstand
10s Standing Static Shoulder Extension (light wt)
3 V Ups
30s Pike Lean

11 December 2017

Tuesday, 12.12.17:

Skill/Strength
Front Squat 65% x 5 x 5
Rest 2min b/w sets

WOD
FT (17min cap)
400m Run
12 Clean #185/130
400m Run
9 Clean #185/130
400m Run
6 Clean #185/130

10 December 2017

Monday, 12.11.17:

Skill/Strength Reps x sets
Shoulder Press 90% x 3 x 3
Rest 2min b/w sets

WOD
4 RFT (20min cap)
40 Double Under
10 Pull Up
10 Goblet Squat #53/35
10 KB Clean & Jerk (5ea) #53/35
20 KBS #53/35

08 December 2017

Saturday, 12.9.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Heavy Single 85(HS)x2x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk Heavy Single 85(HS)x(2+1)x4
Snatch Pull 105 (sn) x2x5
Back Squat Heavy Single (90(HS)x1, 95(HS)x1, 100(HS)x1)x3

07 December 2017

Friday, 12.8.17:

Skill/Strength
Muscle Up
5 Rounds
12 Straddle Hollow Body Rocks
5 Table In and Outs
Then
15min Banded Muscle Up Transitions

WOD
5 RFT 14min cap
8 Box Jump 30"/24
15 Sit Up
8 Ring Dips

06 December 2017

Thursday, 12.7.17:

Skill/Strength Reps x Sets
OHS 65% x 5 x 5
Rest 2min b/w sets

WOD
4 Rds
1 Hang Power Snatch 75% Snatch
1 Power Snatch
1 Snatch
1 Hang Power Snatch 80% Snatch
1 Power Snatch
1 Snatch
1 Hang Power Snatch 85% Snatch
1 Power Snatch
1 Snatch
Rest as needed b/w rounds

05 December 2017

Wednesday, 12.6.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
3 RFQ
1 Long Hollow Wrist Walk
1 Long Hollow First Knuckle Push Up
1 Long Hollow Wrist Rock
1 Long Hollow Fingertip Walk
12s Headstand
10s Standing Static Shoulder Extension (light wt)
3 V Ups
30s Pike Lean

04 December 2017

Tuesday, 12.5.17:

Skill/Strength
Front Squat 1RM
Rest 2min b/w attempts
Use at most 7 attempts to reach 1RM

WOD
4 RFT 12min cap
200m Run
10 Toes 2 Bar
5 Cleans #135/95

03 December 2017

Monday, 12.4.17:

Skill/Strength Reps x sets
Shoulder Press 85% x 3 x 3
Rest 2min b/w sets

WOD
3 RFT 13min cap
70 Double Unders
20 S2OH #115/75
10 C2B Pullups

24 November 2017

Saturday, 11.25.17: Red Rum Barbell Club

NO RED RUM BARBELL CLUB THIS WEEK 😞

The next Red Rum Barbell Club will be 9 Dec 2017.

17 November 2017

Saturday, 11.18.17: Red Rum Barbell Club

NO RED RUM BARBELL CLUB THIS WEEK 😞

The next Red Rum Barbell Club will be 9 Dec 2017.

16 November 2017

Friday, 11.17.17:

Skill/Strength
4 rounds
8 Roll to candlestick
10 hips to ring drill
8 banded transitions on rings
12s ring dip hold
24s hollowed ring hold

WOD
8min AMRAP
5 sumo deadlift high-pulls #115/75
5 strict handstand push-ups

15 November 2017

Thursday, 11.16.17:

Skill/Strength Reps x Sets
Split Jerk 90% x 2 x 3
Rest 2min b/w attempts

WOD
3 RFT
10 snatches #155/95
20 burpees

14 November 2017

Wednesday, 11.15.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
4 RFQ
8 Wall Wrist Walk
8 Wall First Knuckle Push Up
8 Wall Wrist Rock
8 Wall Fingertip Push Up
48s Tripod
10s Seated shoulder flexion (light wt)

13 November 2017

Tuesday, 11.14.17:

Skill/Strength Reps x Sets
Clean 90% x 2 x 4
Rest 2min b/w attempts

WOD
12min AMRAP
200m run
8 Ring dips
4 Turkish get-ups #53/35

12 November 2017

Monday, 11.13.17:

Skill/Strength Reps x sets
Shoulder Press 90% x 2 x 4
Rest 2min b/w attempts

WOD
Tabata back squats #95/65
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata run

The Deid Throwdown 2017: Team Fitness Competition

The Deid Throwdown competition is coming!!! Saturday, December 2nd, 2017, 0800-1300.

Grab a partner and register. Teams of 2--Male/Female.

Sponsors and prizes from 7fiveclothing, Kill Cliff, Versa Lifts, Lyft-Rx, Fuel for Fire, Brute Force Sandbags, Xendurance, WOD Repair Lotion, Morning Chalkup, and CrossFit Excess! 

Programming provided by Street Parking, The Perfect Pull Sports Performance, and Red Rum Barbell.

Spectator challenges and prizes!!!

To register contact Sebastian Paz: sebastian.paz11@gmail.com; iMessage/Whatsapp: 305-619-5409



10 November 2017

Saturday, 11.11.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2 70x2x2 75x1x2 80x1 85x1 90x1 Heavy Single

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x2+1 70x(2+1)x2 75x(2+1)x2 80x1+1 85x1+1 90x1+1 Heavy Single
Back Squat 75x3 80x3x4
Good Morning 3x5
Press 3x6

09 November 2017

Friday, 11.10.17:

Skill/Strength
Muscle Up
5 Rounds
10 Bulgarian Row
10 Bent Twisting Lat Reps
60s Straddle Hollow Body Hold
5 Table Rock

WOD
6 RFT 15min cap
6 Deadlift #225/155
12 Pull Up
24 Double Under

08 November 2017

Thursday, 11.9.17:

Skill/Strength Reps x Sets
Back Squat 85% x 5 x 4
2min rest b/w sets

WOD
3 RFT 20min cap
400m Run
10 Power Clean #155/105
40 Abmat Sit Ups

07 November 2017

Wednesday, 11.8.17:

Skill/Strength
15min Mobility
Coach's Choice

WOD
5 RFQ
6 Wall Wrist Walk
6 Wall First Knuckle Push Up
6 Wall Wrist Rock
6 Wall Fingertip Push Up
36s Tripod
10s Seated shoulder flexion (light wt)

06 November 2017

Tuesday, 11.7.17:

Skill/Strength Reps x Sets
Front Squat 95% x 2 x 5
2min rest b/w sets

WOD
12 AMRAP
15 KBS #70/53
15 Wall Ball #20/14
10 Single Arm KB Push Press(5ea)

05 November 2017

Monday, 11.6.17:

Skill/Strength Reps x sets
Shoulder Press 75% x 5 x 5
Rest 2min b/w attempts

WOD
5 RFT 15min cap
10 Chest 2 Bar Pull Up
10 HRPU
10 Box Jump Overs 24/20"

03 November 2017

Saturday, 11.4.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x3 65x3 70x2 75x2x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x3(1+1) 65x3(1+1) 70x2(1+1) 75x2(1+1)x4
Snatch Pull 100 (sn) x3x4
Back Squat 75x45
Snatch Deadlift (below knee 3s) 90x4x5

02 November 2017

Friday, 11.3.17:

Skill/Strength
Muscle Up
4 Rounds
10 Bulgarian Row
10 Bent Twisting Lat Reps
60s Straddle Hollow Body Hold
5 Table Rock

WOD
FT
40 Single Arm KBS (20ea)
20 KB Goblet Reverse Lunge
20 Chest 2 Bar Pull Up
30 Single Arm KBS (15ea)
15 KB Goblet Reverse Lunge
15 Chest 2 Bar Pull Up
20 Single Arm KBW (10ea)
10 KB Goblet Reverse Lunge
10 Chest 2 Bar Pull Up

01 November 2017

Thursday, 11.2.17:

Skill/Strength Reps x Sets
OHS 1RM
2min rest b/w sets
Use at most 7 attempts to reach 1RM

WOD
4 RFT 20min cap
40 Double Unders
25 Burpee over Bar
5 Snatch 80-85% of OHS 1RM

31 October 2017

Wednesday, 11.1.17:

Skill/Strength
15min Mobility
Coach's Choice

WOD
4 RFQ
6 Wall Wrist Walk
6 Wall First Knuckle Push Up
6 Wall Wrist Rock
6 Wall Fingertip Push Up
36s Tripod
10s Seated shoulder flexion (light wt)

30 October 2017

Tuesday, 10.31.17:

Skill/Strength Reps x Sets
Front Squat 90% x 4 x 5
2min rest b/w sets

Halloween
WOD
Death by 10m
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

29 October 2017

Monday, 10.30.17:

Skill/Strength
Bench Press 1RM
Rest 2min b/w attempts
Use at most 7 attempts to reach 1RM

WOD
Every 6min f/18min (3 sets)
400m Run
20 Push Press #115/75
15 Toes 2 Bar

27 October 2017

Saturday, 10.28.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2 70x2x2 75x1x2 80x1x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x(2+1) 70x(2+1)x2 75x(1+1)x2 80x(1+1)x3
Snatch Balance 70x2 75x2 80x2 85x1x2
Back Squat 80x3x4

26 October 2017

Friday, 10.27.17:

Skill/Strength
Muscle Up
5 Rounds
8 Bulgarian Row
10 Bent Twisting Lat Reps
48s Straddle Hollow Body Hold
5 Table Rock

WOD
9-15-21:
Thrusters
Bar-facing burpees
*15 min time cap

25 October 2017

Thursday, 10.26.17:

Skill/Strength Reps x Sets
push jerk @ 75% 7x4
2min rest b/w sets

WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches (95/65)
120 double-unders

24 October 2017

Wednesday, 10.25.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
4 RFQ
4 Wall Wrist Walk
4 Wall First Knuckle Push Up
4 Wall Wrist Rock
4 Wall Fingertip Push Up
24s Tripod
10s Seated shoulder flexion (light wt)

23 October 2017

Tuesday, 10.24.17:

Skill/Strength Reps x sets
handstand push up 5x10
2min rest b/w sets

WOD
5 rounds for time of:
20 wallball shots (20/14)
20 sumo deadlift high pulls (75/55)
20 box jumps (24/20)
20 push presses (75/55)
Sprint 100m
Rest 1 minute

22 October 2017

Monday, 10.23.17:

Skill/Strength Reps x sets
Bench Press AHAP x 5 x 5
Rest 2min b/w attempts

WOD
For time:
1 mile run
50 thrusters (45/35)
30 chest-to-bar pull-ups

20 October 2017

Saturday, 10.21.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Power Snatch + OHS 60(3+3) 65(3+3) 70(3+3)x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean Pull + Clean 60(3+1) 65(3+1) 70(3+1)x3
Jerk 70(3) 80(3)x2 85(3)x2
Snatch Deadlift (below knee 3s) 85x4x5

19 October 2017

Friday, 10.20.17:

Skill/Strength
Muscle Up
4 Rounds
8 Bulgarian Row
10 Bent Twisting Lat Reps
48s Straddle Hollow Body Hold
5 Table Rock

WOD
15-12-9
power cleans (135/85)
thrusters (135/85)
*15 min time cap

18 October 2017

Thursday, 10.19.17:

Skill/Strength Reps x Sets
ring push ups 10x3
2min rest b/w sets

WOD
Loredo
6 RFT
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

17 October 2017

Wednesday, 10.18.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
3 RFQ
4 Wall Wrist Walk
4 Wall First Knuckle Push Up
4 Wall Wrist Rock
4 Wall Fingertip Push Up
24s Tripod
10s Seated shoulder flexion (light wt)

16 October 2017

Tuesday, 10.17.17:

Skill/Strength Reps x Sets
Bench Press 3RM
Rest 2min b/w attempts

WOD
10 min AMRAP
3 burpee box jump-overs (24/20)
3 deadlifts (225/155)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
... etc.

15 October 2017

Monday, 10.16.17:

Skill/Strength
None

WOD
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

13 October 2017

Saturday, 10.14.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 65x2x2 70x2x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x(2+1) 65x(2+1)x2 70x(2+1)x3
Clean Pull 90x2x2 95x2x2
Front Squat 70x4x5

12 October 2017

Friday, 10.13.17:

Skill/Strength
Muscle Up
5 Rounds
6 Bulgarian Row
10 Bent Twisting Lat Reps
36s Straddle Hollow Body Hold
5 Table Rock

WOD
FT 20min cap
200m Run
30 Pull Ups
30 Sit Ups
30 Ring Dips
200m Run
20 Pull Ups
20 Sit Ups
20 Ring Dips
200m Run
10 Pull Ups
10 Sit Ups
10 Ring Dips

11 October 2017

Thursday, 10.12.17:

Skill/Strength Reps x Sets
Pause Back Squat (3s) 85% x 4 x 4
2min rest b/w sets

WOD
5 RFT 20min cap
400m Run
6 Snatch #135/95

10 October 2017

Wednesday, 10.11.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
3 RFQ
2 Wall Wrist Walk
2 Wall First Knuckle Push Up
2 Wall Wrist Rock
2 Wall Fingertip Push Up
24s Tripod
10s Seated shoulder flexion (light wt)

09 October 2017

Tuesday, 10.10.17:

Skill/Strength Reps x Sets
Front Squat 85% x 4 x 5
2min rest b/w sets

WOD
4 Rds
1 Hang Power Clean 70% Clean
1 Clean
1 Jerk
1 Hang Power Clean 75% Clean
1 Clean
1 Jerk
1 Hang Power Clean 80% Clean
1 Clean
1 Jerk
Rest as needed b/w rounds

08 October 2017

Monday, 10.9.17:

Skill/Strength Reps x sets
Bench Press 5RM
Rest 2min b/w attempts

WOD
5min AMRAP
TGU 53/35#
10min EMOM
12 KBS
5min
Cook Drill
(Waiter/Rack/Farmer)

06 October 2017

Saturday, 10.7.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Power Snatch 60x2x2 70x2x5

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Power Clean 60x2x2 70x2x5
Power Jerk 60x2x5
Front Squat 60x2x2 70x2x3 80x2x3
Push Press 70x3x3

05 October 2017

Friday, 10.6.17:

Skill/Strength
Muscle Up
4 Rounds
6 Bulgarian Row
10 Bent Twisting Lat Reps
36s Straddle Hollow Body Hold
5 Table Rock

WOD
8 RFT (20min cap)
5 Strict Pull Up
10 Hand Release Push Up
30 Double Under

04 October 2017

Thursday, 10.5.17:

Skill/Strength Reps x Sets
OHS 95% x 3 x 4
2min rest b/w sets

WOD
10 AMRAP
15 KBS Rt Arm #53/35
15 KBS Lt Arm
5 Snatch #115/80

03 October 2017

Wednesday, 10.4.17:

Skill/Strength
15min Mobility
Coach's Choice

WOD
5 RFQ
5 Rounds
30s Full Support Hold
5ea Xiaopeng Backward
10 Ring Archer Push-Ups (lower the rings from previous week's height)
10 German Arm Swing

02 October 2017

Tuesday, 10.3.17:

Skill/Strength Reps x Sets
Back Squat 80% x 5 x 4
2min rest b/w sets

WOD
FT (18min cap)
400m Run
21 Power Clean and Jerk #135/95
400m Run
15 Power Clean and Jerk
400m Run
9 Power Clean and Jerk

01 October 2017

Monday, 10.2.17:

Skill/Strength Reps x sets
Bench Press AHAP x 10 x 7
Rest 2min b/w sets

WOD
6 RFT (20min cap)
10 T2B
10 Push Press #95/65
10 Ring Dip

29 September 2017

Saturday, 9.30.17: CFT23 LUDUS THROWDOWN

****CFT23 LUDUS THROWDOWN****
Come support the CF Undisclosed teams at CFT23 today!

No Red Rum Barbell Club this Saturday, so go support CFU!

14 September 2017

Friday, 9.15.17:

Skill/Strength 
Muscle Up
3 Rounds
4 Bulgarian Row
10 Bent Twisting Lat Reps
24s Straddle Hollow Body Hold
5 Table Rock

WOD 
6 AMRAP x2
12 Wall Ball #20/14
9 Chest to Bar
6 Burpee
3min Rest

13 September 2017

Thursday, 9.14.17:

Skill/Strength Reps x Sets
Pause Back Squat (3s) 80% x 3 x 4
2min rest b/w sets

WOD 
4 RFT
400m Run
9 Snatch #145/105

12 September 2017

Wednesday, 9.13.17:

Skill/Strength
10 min mobility - Coach's Choice

WOD
4 RFQ
24s Full Support Hold
5ea Xiaopeng Backward
8 Ring Archer Push-Ups
10 German Arm Swing
Boost Post

11 September 2017

Tuesday, 9.12.17:

Skill/Strength Reps x Sets
Front Squat 80% 4 x 5
2min rest b/w sets

WOD 
17 AMRAP
40 Double Under
4 Clean & Jerk #165/115
4 Burpee Over Bar

10 September 2017

Monday, 9.11.17:

Skill/Strength 
Bench Press AHAP x 10 x 5
Rest 2min b/w sets

WOD 
3 RFT
30 KBS #53/35
20 Push Up
10 Elevated Ring Row

08 September 2017

Saturday, 9.9.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 65x2x2 70x2x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x(1+1)x2 65x2(1+1)x2 70x2(1+1)x3
Snatch Deadlift (below knee 3s) 85x4x5
Front Squat 70x4x5
Press 3RM

07 September 2017

Friday, 9.8.17:

Skill/Strength 
Muscle Up
5 Rounds
2 Bulgarian Row
10 Bent Twisting Lat Reps
12s Straddle Hollow Body Hold
5 Table Rock

WOD
14 AMRAP
Ladder 1-2-3-4...
Pull Up
Box Jump 24"/20

06 September 2017

Thursday, 9.7.17:

Skill/Strength Reps x Sets
OHS 85% x 3 x 4
2min rest b/w sets

WOD 
12 EMOM
Snatch 75%
Cash Out
30 Good Mornings #45/35

05 September 2017

Wednesday, 9.6.17:

Skill/Strength
Mobility 10min
Coach's Choice

WOD
5 RFQ
30 Seated Russian Twist
10 Standing Hip Circle
60s Forearm Plank
10 Swivel Hip
10ea Pistol
3 Kneeling Parallel Slide

04 September 2017

Tuesday, 9.5.17:

Skill/Strength 
Back Squat 1RM
Rest as needed b/w attempts

WOD 
4 RFT
15 Wall Ball #20/14
10 T2B
5 Power Clean #155/105
Rest 2min

03 September 2017

Monday, 9.4.17:

Skill/Strength 
Bench Press AHAP x 10 x 4
Rest 2min b/w sets

WOD 
5 RFT
200m Run
20 KBS #53/35
10 HRPU

01 September 2017

Saturday, 9.2.17: Red Rum Barbell Club


Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x3 70x3x2 75x2x3 80x1x2 85 90 HS
Snatch Push Press 60x3 65x3 70x3 3RM

Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Power Clean 70x3 75x3 80x3 3RM
Back Squat 85x4x5
Snatch Deadlift (lift off 3s) 80x4x5

31 August 2017

Friday, 9.1.17:

Skill/Strength 
Muscle Up
3 Rounds
2 Bulgarian Row
10 Bent Twisting Lat Reps
12s Straddle Hollow Body Hold
5 Table Rock

WOD 
15 AMRAP
15 Push Press #135/95
15 Pull Up
15 Burpee Over Bar

30 August 2017

Thursday, 8.31.17:

Skill/Strength 
Front Squat 75% x 4 x 5 (repsxsets)
Rest 2min b/w sets

WOD 
4 RFT
400m Run
50 Squats

29 August 2017

Wednesday, 8.30.17:

Skill/Strength
Muscle Up
5 Rounds
18s Full Support Hold
5ea Xiaopeng Backward
6 Ring Archer Push-Ups

WOD
4 RFQ
30 Seated Russian Twist
10 Standing Hip Circle
60s Forearm Plank
10 Swivel Hip
10ea Pistol
3 Kneeling Parallel Slide

28 August 2017

Tuesday, 8.29.17:

Skill/Strength 
OHS 80% x 3 x 4 (repsxsets)
Rest 2min b/w sets

WOD
3 RFT
400m Run
12 Clean & Jerk #155/105
75 Double Under

27 August 2017

Monday, 8.28.17:

Skill/Strength
Press AHAP x 6 x 4

WOD
2 RFT
10 TGU Rt #53/35
25 KBS
10 KB OHS Lt
25 KBS
10 KB OHS Rt
25 KBS
10 TGU Lt

25 August 2017

Saturday, 8.26.17: Redrum Barbell Club

Snatch  
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x3x2 65x3x2

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk   70x3+1 75x3+1 80x3+1 Max x 3+1
Clean Pull 100x3x4
Front Squat 70x4 75x4 80x4 4RM
Push Press 4x4

24 August 2017

Friday, 8.25.17:

Skill/Strength
Muscle Up
5 Rounds
15 Elevated Ring Row
15s Bent Twisting Lat Stretch
60s Bent Hollow Hold
5 Cat-Cow
30s False Grip Hold

WOD
10 RFT
9 thrusters #95/65
35 double unders

23 August 2017

Thursday, 8.24.17:

Skill/Strength
Pause Back Squat (3s) 75% x 3 x 4
Rest 2min b/w sets

WOD
12 min AMRAP
50m lunge w/ plate overhead
25 Russian kb swing 70/53lb
50 double unders
25 v-ups

22 August 2017

Wednesday, 8.23.17:

Skill/Strength
Muscle Up
4 Rounds
18s Full Support Hold
5ea Xiaopeng Backward
6 Ring Archer Push-Ups

WOD
4 RFQ
24 Seated Russian Twist
10 Standing Hip Circle
48s Forearm Plank
10 Swivel Hip
8ea Pistol
3 Kneeling Parallel Slide

21 August 2017

Tuesday, 8.22.17:

Skill/Strength Reps x Sets
Front Squat 1RM
Rest as needed

WOD
"Bradley"
10 rounds
Sprint 100m
10 pull ups
Sprint 100m
10 burpees
Rest 30 sec

20 August 2017

Monday, 8.21.17:

Skill/Strength
Press AHAP x 12 x 4
Rest 2min b/w sets

WOD
"Adrian"
7 RFT
3 forward rolls
5 wall cimbs
7 t2b
9 box jumps 30/24"

18 August 2017

Saturday, 8.19.17: Redrum Barbell Club Saturday

Snatch  
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Hang Muscle Snatch 5x3
Power Snatch 70x3 75x3 80x3 3RM
Snatch Push Press + OHS 70x5+1 75x5+1 80x5+1 Max x 5+1

Clean & Jerk  
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Front Squat 80x3x5
Stiff Legged Deadlift 3x5

17 August 2017

Friday, 8.18.17:

Skill/Strength
Muscle Up
4 Rounds
15 Elevated Ring Row
15s Bent Twisting Lat Stretch
60s Bent Hollow Hold
5 Cat-Cow
30s False Grip Hold

WOD
3 RFT
20 Pull Up
25 Press #75/55
30 Push up
35 Double Unders

16 August 2017

Thursday, 8.17.17:

Skill/Strength
OHS 75% x 3 x 4
Rest 2min b/w sets

WOD
18 EMOM
Snatch 70%

Cash Out 50 T2B

15 August 2017

Wednesday, 8.16.17:

Skill/Strength
Muscle Up
4 Rounds
12s Full Support Hold
5ea Xiaopeng Backward
4ea Ring Archer Push-Ups

WOD
5 RFQ
18 Seated Russian Twist
10 Standing Hip Circle
36s Forearm Plank
10 Swivel Hip
6ea Pistol
3 Kneeling Parallel Slide

14 August 2017

Tuesday, 8.15.17:

Skill/Strength Reps x Sets
Back Squat 85% x 5 x 4
Rest as needed

WOD
FT
15 Deadlift #225/155 (Rx+: #275/195)
30 Wall Ball #20/14
12 Deadlift
24 Wall Ball
9 Deadlift
18 Wall Ball

13 August 2017

Monday, 8.14.17:

Skill/Strength
Press AHAP x 10 x 4
Rest 2min b/w sets

WOD
5min AMRAP
TGU 53/35#
10min EMOM
11 KBS
5min
Cook Drill
(Farmer/Rack/Waiter)

04 August 2017

Saturday, 8.5.17: Redrum Barbell Club Saturday

If you've been CrossFitting with CFU for a minimum of 4 weeks, come check out Barbell Club 1800-2000.

Snatch  
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Balance 65x3x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x3+1 65x3+1 70x3+1 75x3+1 80x3+1 Max 3+1
Clean Pull (100% of clean) 3x4
Front Squat 70x4 75x4 80x4 4RM

03 August 2017

Friday, 8.4.17:

Skill/Strength
Muscle Up
5 Rounds
9 Elevated Ring Row
15s Bent Twisting Lat Stretch
36s Bent Hollow Hold
5 Cat-Cow
18s False Grip Hold

WOD
Helen
3 RFT
400m run
21 KBS #53/35
12 Pull Up

02 August 2017

Thursday, 8.3.17:

Skill/Strength
Pause Back Squat (3s) 70% x 3 x 4
Rest 2min b/w sets

WOD
4 RFT
10 Hang Squat Snatch #115/75
20 Box Jump Over 24"/20"

01 August 2017

Wednesday, 8.2.17:

Skill/Strength
Pistol
Rolling Squat 15 x 4
Wall Ankle Mobility 10 x 4 (5ea)
Kneeling Side Lift 3 x 4
Cossack Squats 16 x 4 (8ea)

WOD
4 RFQ
12 Seated Russian Twist #10
10 Standing Hip Circle
24s Forearm Plank
10 Swivel Hip
4ea Pistol
3 Kneeling Parallel Slide

31 July 2017

Tuesday, 8.1.17:

Skill/Strength
Front Squat 80% x 4 x 4
Rest 2min b/w sets

WOD
For max reps/cals
2 min max Wall Ball #20/14
2 min Rest
2 min max Pull Up
2 min Rest
2 min max cal Row
2 min Rest
2 min max Toes 2 Bar

30 July 2017

Monday, 7.31.17:

****COACH NICK GOING AWAY WOD****

Skill/Strength
Kettlebell
5 Rounds
KB Swing 1-arm 5ea
KB Clean Pull 5ea
KB Snatch 5ea

WOD
Nick M
5 RFT
15 Wall Ball #20/14
12 Hand Release Burpees
9 Power Snatch #115/75

Saturday, 7.29.17: Redrum Barbell Club Saturday

Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65%x3 70%x3x2 75%x2x3 80%x1x2 85% x 1x 2

Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65% x3+1 70% x 3+1 x 2 75% x 2+1 x 3 80% x 1+1 x 2 85% x 1+1 x 2
Back Squat 80%x6x5
Good Morning 3x5

27 July 2017

Friday, 7.28.17:

Skill/Strength
Muscle Up
4 Rounds
9 Elevated Ring Row
15s Bent Twisting Lat Stretch
36s Bent Hollow Hold
5 Cat-Cow
12s False Grip Hold

WOD
Partner WOD
8 RFT
8 Strict Press (from ground) #135/95
12 Pull Up
16 Squat
20 Toes 2 Bar
400m Run (together)

26 July 2017

Thursday, 7.27.17:

Skill/Strength
OHS 1RM
Rest 2min b/w sets

WOD
AMRAP 10
5 Power Snatch #95/65
10 Slam Ball #20/15
100m Run

25 July 2017

Wednesday, 7.26.17:

Skill/Strength
Pistol
Rolling Squat 15 x 4
Wall Ankle Mobility 10 x 4 (5ea)
Kneeling Side Lift 3 x 4
Cossack Squats 16 x 4 (8ea)

WOD
3 RFQ
12 Seated Russian Twist #10
10 Standing Hip Circle
24s Forearm Plank
10 Swivel Hip
4ea Pistol
3 Kneeling Side Lift
Boost Post

24 July 2017

Tuesday, 7.25.17:

Skill/Strength Reps x Sets
Back Squat 80% x 5 x 4
Rest 2min b/w sets

WOD
AMRAP 9
6 Thruster #115/75
9 Pull Up
12 KBS

23 July 2017

Monday, 7.24.17:

Skill/Strength
Kettlebell
4 Rounds
KB Swing 1-arm 10ea
KB Clean Pull 10ea
KB Clean & Press 10ea

WOD
22-16-10
KB Snatch #53/35
Box Jump Over 24/20

07 July 2017

Saturday, 7.8.17: Red Rum Barbell Club Saturday

Snatch 
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Balance 60%x3x4

Clean & Jerk 
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean Grip Deadlift (to knee) 60% (of cln) x 3 x 3
Power Clean 75%x3x5
Power Jerk (% of split jerk) 65%x3x5
Back Squat 80%x5x5
Push Press 75%x5x5

06 July 2017

Friday, 7.7.17:

Skill/Strength 
Muscle Up 
3 Rounds
6 Elevated Ring Row
15s Bent Twisting Lat Stretch
24s Bent Hollow Hold
5 Cat-Cow
6s False Grip Hold

WOD 
5 RFT
15 Wall Ball
15 Pull Up


05 July 2017

04 July 2017

Wednesday, 7.5.17:

Skill/Strength 
Pistol 
Rolling Squat 15 x 4
Wall Ankle Mobility 10 x 4 (5ea)
Kneeling Side Lift 3 x 4
Cossack Squats 16 x 4 (8ea)

WOD
3 RFQ
400m run
30 Push Ups
20 Sit Ups
10 Pistols
Boost Post

03 July 2017

Tuesday, 7.4.17: HAPPY FOURTH OF JULY!!!

Hero Hour 
60min AMRAP w/partner
Randy
75 Power Snatch 75/55#

Wittman
7 Rnds
15 KBS 53/35#
15 P Clean 95/65#
15 Box Jump 24/30"

Jerry
1 Mile Run (8x200m)
2K Row
1 Mile Run

DT
5 Rnds
12 Deadlift 155/105#
9 Hang P Clean
6 Shoulder 2 OH

Jason
100-75-50-25 Air Squat
5-10-15-20 Muscle Up (2x pull up)

02 July 2017

Monday, 7.3.17:

Skill/Strength 
Kettlebell 
5 Rounds
KB Swing 1-arm 5ea
KB Clean Pull 5ea
KB Clean 5ea
KB Windmill 5ea

WOD 
3 RFQ
1 KB Clean & Press Rt Heavy
1 KB Clean & Press Lt
1 Pull Up
2 KB Clean & Press Rt
2 KB Clean & Press Lt
2 Pull Up
3 KB Clean & Press Rt
3 KB Clean & Press Lt
3 Pull Up
Boost Post

01 July 2017

Saturday, 7.1.17: Red Rum Barbell Club Saturday

Snatch  
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60%x3 65%x3 70%x3 75%x3x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60%x1+2 65%x1+2 70%x1+2 75%x1+2x3
Snatch Grip Push Press 3x5
Snatch Grip Deadlift (to knee) 60% (of sn) x3x2
Front Squat 75%x3x5

29 June 2017

Friday, 6.30.17

Skill/Strength: Kettlebell 
5 Rounds
Kettlebell Swing 1-arm 5ea
Kettlebell Clean Pull 5ea
Kettlebell Clean 5ea
Kettlebell Windmill 5ea

WOD 
3min AMRAP
KBS
3min AMRAP
KB Clean
3min AMRAP
KB C&J

28 June 2017

Thursday, 6.29.17

Skill/Strength 
Box Squat 3RM
Rest 2min b/w sets

WOD 
21-18-15-12-9
Power Clean #135/95
Box Jump 24/20"

27 June 2017

Wednesday, 6.28.17

Skill/Strength: Pistol 
4 Rounds
10 Wall Ankle Mobility (5ea)
12 Rolling Squat
3 Kneeling Side Lift
12 Cossack Squats (6ea)

WOD 
FT (80% effort)
800m run
15 rolling squats
15 tuck ups
400m run
10 rolling squats
10 tuck ups
200m run
5 rolling squats
5 tuck ups
400m run
10 rolling squats
10 tuck ups
800m run
15 rolling squats
15 tuck ups

26 June 2017

Tuesday, 6.27.17

Skill/Strength 
Back Squat 75% x 5 x 4
Rest 2min b/w sets

WOD 
Naidas
6 RFT
5 Deadlift Heavy
400m run
3 Muscle Up

25 June 2017

Monday, 6.26.17

Skill/Strength: Bench/Push Up 
3 Rounds
3 Push Up
5ea arm Xiaopeng Backward
12s Forearm Plank
30s Pike Stretch

WOD 
4min AMRAP
10 Push Press #95/65
10 Pull Up
4min Rest
4min AMRAP
15 KBS #70/53
15 HR Push Up

23 June 2017

Saturday, 6.24.17: Saturday Barbell Club

Snatch  
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Muscle Snatch - 5x3
Power Snatch- 70%x3x5
Snatch Push Press + OHS - 70%x5+1x5

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Jerk BTN (hold split 3s) - 70%x3x6
Back Squat - 70%x5x5

22 June 2017

Friday, 6.23.17

Skill/Strength 
Kettlebell 
Kettlebell Clean 5x4
Kettlebell Press 5x4
Turkish Get Ups with Press at each stage

WOD 
Chipper w/ a partner
50 Burpees *6" target
100 Ab-Mat Sit-ups w/ weight #25/15
100 Box Jumps 24"/20"
50 Power Snatches #95/65

21 June 2017

Thursday, 6.22.17

Skill/Strength 
OHS 5RM

WOD 
3 RFQ
10 Kettlebell Clean* 5 ea arm
50ft Kettlebell front rack walking lunges*
25 ABMAT Sit ups
*pick weight that is difficult but not impossible

20 June 2017

Wednesday, 6.21.17:

Skill/Strength 
Pistol 
Banded Pistols 20x4
Single leg box negatives 20x4
Toe to Heel Pistol progressions 10x4

WOD 
4 EMOM
20 Air Squats
*1 min rest
4 EMOM
15 Wall Ball Shots #20/14
*1 min rest
4 min EMOM
10 Burpee to plate #45/25
*1 min rest
15 Push-ups

19 June 2017

Tuesday, 6.20.17

Skill/Strength Reps x Sets
Front Squat 70% x 4 x 4
Rest 2min b/w sets

WOD 
3 RFT
10 Pull-Ups
10 Single Arm OH Kettlebell Squats #35/25
200M Run

18 June 2017

Monday, 6.19.17

Skill/Strength 
5 count push up 5 x 5
Xiaopeng Forward 5 x 5 (5ea arm)
Decline Push Up 10 x 5
German Arm Swing 10 x 5

WOD - Andrew's Birthday WOD 
"DT"
5 RFT
12 Deadlifts #155/105
9 Hang Power Cleans #155/105
6 Push Jerks #155/105

"Heavy DT" @ #205/145

16 June 2017

Saturday, 6.17.17: Red Rum Barbell Club

Snatch 
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 70%x3x5

Clean & Jerk 
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65%x3+1 70%x3+1x2 75%x2+1x3 80%x1+1x4
Good Morning 3x5
Snatch Deadlift 90%x3x5

15 June 2017

Friday, 6.16.17

Skill/Strength 
Kettlebell 
5 Rounds
Kettlebell Swing 1-arm 5ea
Kettlebell Clean Pull 5ea
Kettlebell Clean 5ea
Kettlebell Windmill 5ea

WOD 
FQ
KB Power Clean
KB Press
KB Descents

14 June 2017

Thursday, 6.15.17

Skill/Strength 
Box Squat 5RM

WOD 
15 Rnds Not For Time
1 Hang Power Snatch +
1 Hang Snatch +
1 OHS
*try to add weight each round

13 June 2017

Wednesday, 6.14.17

Skill/Strength 
Pistol 
Wall Ankle Mobility 10 x 5 (5ea)
Rolling Squat 10 x 5
Kneeling Circle 3 x 5
Cossack Squats 10 x 5 (5ea)

WOD 
21min EMOM
1: 8 Pistol on Box 4ea
2: 5 Jefferson Curls #45/35
3: 15 Pendlay Row #45/35

12 June 2017

Tuesday, 6.13.17

Skill/Strength 
Back Squat 70% x 5 x 4
Rest 2min b/w sets

WOD 
10min AMRAP
5 Toes to Bar
10 KBS #70/53
20 Wall Ball Shot #20/14

11 June 2017

Monday, 6.12.17

Skill/Strength
Bench/Push Up
Scapular Shrug 15 x 5
Xiaopeng Forward 5 x 5 (5ea arm)
Incline Push Up 15 x 5
German Arm Swing 10 x 5

WOD
3 RFT
15 Bar Facing Burpees
15 Shoulder 2 Overhead #135/95

09 June 2017

Saturday, 6.10.17: Redrum Barbell Club

Redrum Barbell Club tonight at 1730-1930! If you've been attending regular CF classes with CF Undisclosed for a minimum of 1 month and you want to get better at the snatch and clean and jerk, come check out RRBBC with Coach n8!

Snatch WU: 2 snatch long pull + 2 overhead squat + 2 squat snatch press + 2 snatch drop + 2 tall snatch x 3 rounds
Snatch - 60%x3, 65%x3, 70%x3x4

Clean & Jerk WU: 2 clean long pull + 2 front squat + 2 clean drop + 2 tall clean + 2 press + 2 push press + 2 jerk from behind the neck + 2 press in split position x 3 rounds
Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
Clean Pull - 90% x 3 x 4
Front Squat - 70% x 4 x 5

08 June 2017

Friday, 6.9.17

Skill/Strength: Kettlebell
5 Rounds
5ea KB 1-arm swing
5ea KB Clean Pull
3ea KB Clean

WOD
No Measure
4 Turkish Get Up
4 KB Push Press
4 KB Plank Row

07 June 2017

Thursday, 6.8.17

Skill/Strength:
Front Squat 1RM

WOD
10min AMRAP
30 Double Under
10 Hang Power Clean #95/65
10 Pull Up

06 June 2017

Wednesday, 6.7.17

Skill/Strength: Pistol
4 Rounds
10 (5ea) Wall Ankle Mobility
10 Rolling Squat
3 Kneeling Circle
10 (5ea) Cossack Squat

WOD
3 Rounds for Quality
12s Bent Hollow Body Hold
5 Cat-Cow
6 Seated Russian Twist
10 Standing Hip Circle
10 (5ea) Pistol on Box (standing on box with one leg hanging off)

05 June 2017

Tuesday, 6.6.17

Skill/Strength:
Back Squat 1RM

WOD
10min AMRAP
5 Strict Pull Up
10 KBS #70/53
20 Squat

04 June 2017

Monday, 6.5.17:

Skill/Strength: Bench Press/Push Up
4 Rounds
15 Scapular Shrug
5ea Xiaopeng Forward, 5#
15 Incline Push Up
10 German Arm Swing

WOD
3 Rounds for Time
10 Power Snatch #135/95
15 Burpees
200m Run

03 June 2017

Saturday, 6.3.17: Redrum Barbell Club


Redrum Barbell Club tonight at 1730-1930! If you've been attending regular CF classes with CF Undisclosed for a minimum of 1 month and you want to get better at the snatch and clean and jerk, come check out RRBBC with Coach n8!

Snatch WU: 2 snatch long pull + 2 overhead squat + 2 squat snatch press + 2 snatch drop + 2 tall snatch x 3 rounds
Hang Power Snatch (below knee) - 65% x 5 reps x 3 sets
Snatch - 55%x3, 65%x3, 70%x3, 75%x3, 70%x3

Clean & Jerk WU: 2 clean long pull + 2 front squat + 2 clean drop + 2 tall clean + 2 press + 2 push press + 2 jerk from behind the neck + 2 press in split position x 3 rounds
Power Clean - 70%x3x5
Power Jerk - 60%x3x5
Push Press - 70%(of jerk)x5x5
Front Squat - 70%x3x5

01 June 2017

Friday, 6.2.17

Skill/Strength
Bench Press/Push Up
4 Rounds
12 Scapular Shrug
10 (5ea) Xiaopeng Forward
12 Incline Push Up
10 German Arm Swing

WOD
30-20-10
Deadlift, #155/105
Box Jump, 24/20"
HR Push Up

31 May 2017

Thursday, 6.1.17

Skill/Strength
Front Squat 50-60% x 4 reps x 4 sets
Rest as needed

WOD
21-15-9
Power Snatch, #115/85
Sit Ups


30 May 2017

Wednesday, 5.31.17

Skill/Strength
Pistol
4 Rounds
10 (5ea) Wall Ankle Mobility
8 Rolling Squat
3 ea Kneeling Circle
8 (4ea) Cossack Squat

WOD
6 RFQ
10 Box Jumps, high
8 RDL
10 Tuck Ups

29 May 2017

Tuesday, 5.30.17

Skill/Strength
Back Squat 50-60% x 5 reps x 4 sets
Rest as needed

WOD
Skill Day/Active Recovery
Kettlebell
3 Rounds Not for Time
Renegade Row 10 reps (5ea)
Single Leg Kettlebell Deadlift 10 reps (5ea)
Kettlebell Windmill 10 reps (5ea)
Turkish Get Up 6 reps (3ea)

28 May 2017

Memorial Day Murph

For time:
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run
Rx: 20# vest

27 May 2017

Red Rum Barbell Club Saturday!


Red Rum Barbell Club Tonight at 1730-1930!!! If you've been attending regular CF classes with CF Undisclosed for a minimum of 1 month and you want to get better at the snatch and clean and jerk, come check out RRBBC with Coach n8!

Saturday, 5.27.17:
Snatch Warm Up (with empty bar or very light weight): 2 snatch long pulls + 2 overhead squats + 2 squat snatch press + 2 tall snatches x 3 sets
Muscle Snatch - 4 reps x 3 sets
Snatch - 60%x3, 65%x3, 70%x3x4 sets

Clean Warm Up (with empty bar or very light weight): 2 clean long pulls + 2 front squats +2 squat clean press x 3
Jerk Warm Up (with empty bar or very light weight): 2 press + 2 push press + 2 jerk behind neck + 2 press behind neck in split position x 3
Hang Power Clean: 50%x3, 60%x3, 70%x3, 75%x3x2 sets
Push Press: 50%x3, 60%x3, 65%x3, 70%x2x2 sets
Snatch Pull - 90% (of sn) x 3 x 4
Stiff Legged DL - 3 x 5

23 January 2017

Tuesday 24 Jan 17

01/24

STRENGTH: 

                   A)  6 sets of:
                         1 Push Press (@90% of your 1RM) + 2 Push Jerk
                 
                   B) Push Press
                        Set 1 – 8 reps @ 55% of 1-RM
                        Set 2 – 7 reps @ 60%
                        Set 3 – 6 reps @ 65%
                        Sets 4-6 – 4 reps @ 70%
                     

WOD:  

            For time:
                3 rounds
                12 GTOH @135/95 (Scaled: 115/65)
                12 Burpees
                2 rounds
                100 Double Unders (Scaled: 200 singles)
                30 Pushups
*Do all 3 rounds of the first two movements, then move on to the two rounds of the last two movements. * 

Monday 23 Jan 17

01/23

STRENGTH: 

                   A) Take exactly 15-20 minutes to build to a 1RM Back Squat!
                     
                   B) Take exactly 15-20 minutes to build to a 1RM Back Squat!

WOD:  

            4 rounds For time:
                 6 Hang Squat Snatch 115/65 (scale with hang power snatch)
                12 C2B Pullups  (scale with kipping or butterfly PU)
                400 meter run

20 January 2017

Friday 20 Jan 17

01/20

STRENGTH:  

                   A) 3 sets of max L-sit hold. (Hang from a bar or L-sit hold on rings/dip bars).
                         Rest 1 minute between sets, then...

                         5 x 5 Back Squat @79-80% (Up 2-3% from last week)
                         Rest 2-3 minutes between sets

                    B) 3 sets for max reps:  Toes to Bar or Knees to Elbows
                         Rest 1 minute between sets, then...

                         5 x 5 Back Squat @79% (Up 2% from last week)
                         Rest 2-3 minutes between sets

WOD:

“Lynne”

5 rounds of max rep body weight bench press and max strict pull-ups.
(Scaled: use 60-70% body weight for bench press.  Bands for pull-ups or kipping.)

18 January 2017

Thursday 19 Jan 17

01/19

STRENGTH:

                A)
                Front Squat  (Today is not a testing day; however, if you feel good go for it!!)
                Set 1 – 5 reps @ 55%
                Set 2 – 3 reps @ 65%
                Set 3 – 1 rep @ 75%
                Set 4 – 5 reps @ 65%
                Set 5 – 3 reps @ 75%
                Set 6 – 1 rep @ 85%
                Set 7 – 1 rep @ 90%
                Set 8 – 1 rep @ 95%

Rest 2 minutes between sets.

                B)
                Front Squat
                Set 1 – 5 reps @ 55%
                Set 2 – 5 reps @ 65%
                Set 3 – 5 reps @ 65%
                Set 4 – 3 reps @ 65%
                Set 5 – 1 rep @ 75%
                Set 6 – 1 rep @ 80%
                Set 7 – 1 rep @ 85%

Rest 2 minutes between sets.
   
WOD:  

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (Scaled: use a Box or double the number of reps for hand release push-ups.)
3 cleans @ 185/125 (Scaled 135/95)
6 handstand push-ups
3 cleans @ 185/125 (Scaled 135/95)
9 handstand push-ups
3 cleans @ 185/125 (Scaled 135/95)
12 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
15 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
18 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
21 handstand push-ups
9 cleans @ 185/125 (Scaled 135/95)

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Wednesday 18 Jan 17

01/18

STRENGTH:

                  A) Every other Minute On the Minute, for 14 minutes:
                        7 Strict pull-ups
                        7 Kipping pull-ups
                        (Goal should be to do every set without coming off the bar!)
                       
                    B) 100 pull-ups not for time, for completion. (These can be Strict, Kipping, Banded, or                                                                                    Jumping.  All based on Athletes ability. )
                 

WOD:  

          10 Minute AMRAP
                Sprint 200m
                10 push ups
                20 sit ups
                10 air squats

16 January 2017

Tuesday 17 Jan 17

01/17

STRENGTH: 

                   A) Take 15-20 minutes to build to a heavy Clean & Jerk
                   Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off,                      keep the weight light and work on speed and mechanics.

                 
                   B) Power Clean  (These should be touch and go.  If you're feeling slow or off, reset the                        weight every rep.)
                        Set 1 – 5 reps @ 60% of 1-RM
                        Set 2 – 5 reps @ 60%
                        Set 3 – 5 reps @ 60%
                        Set 4 – 4 reps @ 65%
                        Set 5 – 3 reps @ 65-70%

WOD: 

                For time:
                30 Hang Power Clean @ 135/95 (Scaled 115/65)
                Run 400m
                20 Hang Clean @135/95 (Scaled 115/65)
                Run 400m
                10 Hang Clean and Jerk @ 135/95 (Scaled 115/65)

*For Scaled: Substitute the hang cleans and hang clean and jerks with power cleans.*

15 January 2017

Monday 16 Jan 17

01/16

STRENGTH: 

                  A) Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press
                        and then…
                    Take exactly 10 minutes to build to today’s heavy Push Press

                 
                   B) 5 x 5 Strict press @ 55-65% of your 1 RM. Focus on form and receiving the bar on the                         way down.

WOD:    

               For time:
                30-20-10 reps
                Back Squat - Body weight ( scaled: 60-70% body weight)
                Deadlift - Body weight (scaled: 60-70% body weight)
                Strict pull-ups (scaled: use bands or kipping)

12 January 2017

Friday 13 Jan 17

01/13

STRENGTH:  

                    A) Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been                                      working to master – rope climbs, muscle-ups, pistols, etc….
                         6 x 6 Bench Press @72% (Up 2% from last week)
                    B) Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been                                       working to master – C2B pull ups, Toes2Bar, Handstand holds, etc....
                         6 x 6 Bench Press @72% (Up 2% from last week)

WOD:  

             For time:
                10 deadlifts @ 225
                2 tire flips
                8 deadlifts @ 225
                4 tire flips
                6 deadlifts @ 225
                6 tire flips
                4 deadlifts @ 225
                8 tire flips
                2 deadlifts @ 225
                10 tire flips

Thursday 12 Jan 17

01/12

STRENGTH:  

                    A) Take 15-20 minutes to build to today’s HEAVY Power Clean.

                    B) Four sets of:
                        Deadlift x 6-8 reps @ 4111
                        Rest 90 seconds
                        Three sets of:
                        Clean pull x 3-4 reps @ 70% of 1RM Clean
                        Rest 90 seconds
                 
WOD:  

            3 sets For Max Reps:
            3 Minutes of Double-Unders (If you struggle with double unders, today is to work on that. )
            Rest 3 minutes between sets
            For Time: 100 ab mat sit ups

11 January 2017

Wednesday 11 Jan 17

01/11

STRENGTH:  

                A) Six sets of:
                Hang Snatch + Snatch + 2 Overhead Squats
                Rest as needed
                Build to today’s heaviest set.

                B) Six sets of:
                Power Snatch + 2 Hang Power Snatch
                Rest as needed

                Build to today’s heaviest set.

WOD:     

                Proceed through the sequence below completing as many reps as possible in 10 minutes of:
                75/45 pound Snatch, 30 reps
                135/75 pound Snatch, 30 reps
                165/100 pound Snatch, 30 reps
                210/120 pound Snatch, as many reps as possible

09 January 2017

Tuesday 10 Jan 17

01/10

STRENGTH: 

                  A) Thrusters (rest 2-3 minutes between sets)
                        Set 1 – 50% x 8 reps
                        Set 2 – 60% x 6 reps
                        Set 3 – 70% x 4 reps
                        Set 4 – 75% x 2 reps
                        Set 5 – 85% x 2 reps
                 
                   B) Push Press
                        Set 1 – 50% x 8 reps
                        Set 2 – 60% x 6 reps
                        Set 3 – 70% x 4 reps
                        Set 4 – 70% x 4 reps
                        Set 5 – 70% x 4 reps

WOD:

            For time:
            100 Wall Balls 20/14 lbs
            50 hand release push ups
            10 strict pull ups (substitute kipping pull ups)

08 January 2017

Monday 09 Jan 17

01/09

STRENGTH: 

A is for Intermediate/Advanced and B is for Beginners

A) 4 sets not for time- 50 ft handstand walk then,
                        5 x 5 Back Squat @ 77% (Up 2% from last week.)
                 
B) Accumulate 3 minutes - handstand hold on wall (go for max time, then continue attempts for a total time of 3 minutes)  then
                       5 x 5 Back Squat @ 77% (Up 2% from last week.)

WOD:    

    Three rounds for time of:
                Run 400 Meters
                20 Kettlebell Swings (32/24 kg)
                Run 400 Meters
                10 Burpees

06 January 2017

Friday 06 Jan 17

01/06

STRENGTH:

6 x 6 Bench Press @70%

WOD:

Diane:
               
For time:
21-15-9
Deadlift (225/155)
HSPU 

04 January 2017

Thursday 05 Jan 17

01/05

STRENGTH: 

3 x 8 weighted Dips (BAR OR RINGS)

WOD:

TABATA pull up, push up, sit up, air squat

Wednesday 04 Jan 17

01/04

STRENGTH:  

Build to a 1 Rep Max Front Squat

WOD: 

Every 3 minutes for as long as possible complete:
                From 0:00-3:00
                 2 rounds of:
                10 overhead squats
                10 chest-to-bar pull-ups
                From 3:00-6:00
                 2 rounds of:
                12 overhead squats
                12 chest-to-bar pull-ups
                From 6:00-9:00
                 2 rounds of:
                14 overhead squat
                14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds