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