Every Saturday CFC has a Free WOD at 8:30am!

BB Gymnastics

15 minutes to establish a 1RM Clean and Jerk.

Conditioning

AMRAP 20 minutes

Run 400 meters

21 Shoulder to overhead (95/65)

12 Toes to Bar

Notes:  Shoulder to overhead must begin from the ground, no rack allowed.

Community Outreach

20 minute Partner WOD

One team member rows 500m while the other team member performs as many rounds as possible of:

“Cindy”

5 Pull-ups

10 Push-ups

15 Squats

As soon as the team member rowing finishes 500m the team members will switch.  The member coming from the rower will pick up where the other member left off.

Michelle's push press is solid!

Strength

High Bar Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 2 to 3 minutes between sets.

Conditioning

Three rounds for time of:

50 Double-unders

40 Sit-ups

30 Medicine ball cleans, 20 pound ball

20 Pull-ups

10 Handstand push-ups

Post time to comments.

Jason working on strict pull-ups

Five rounds for time of:

135 pound Power clean, 10 reps

15 Wall ball shots, 20 pound ball

Post time to comments.

Rowing "Annie"

BB Gymnastics

20 minutes Split Jerk technique work.

Notes: Concentrate on footwork and driving the hips under the bar into a support position. DO NOT go heavy unless technique is flawless. Make sure footwork for EVERY lift is the same. Do not change landing position when the weight gets heavier.

Conditioning

5 rounds for time of:

11 Deadlifts @ 185/115#

11 Pushups (hand release)

11 V-Ups DEMO VIDEO

Notes: This entire WOD should be performed using negative splits. The first round should be performed slower than the final round. Try to build pace throughout the entire piece from 85% on the first round up to full capacity on the final round.

Post results to comments.

Susan deadlifts her body weight in "Christine"

* NOTE: Today has several moving parts that will need some instruction so please be on time, know your weights ahead of time for the squats, and take a trip to the potty so that we can warm-up quickly and get to it.

Conditioning

*The 3 AMRAPs should be performed as one continuous WOD.

4 minute AMRAP of:

1 Rope Climb 15′

8 Hang Squat Snatch 95/65#

2 minute AMRAP of:

Row for Meters

6 minute AMRAP of:

6 Strict HSPU (Regionals standard)

12 KBS 1.5/1 pood (vertical standard)

*Rest 10 minutes.

Run 1 mile @ 95% pace

Score is total reps completed.  Post results to comments.

Ryan working hard during "Christine"

BB Gymnastics

4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec. (use straps) DEMO VIDEO

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders

12 Thrusters 95/65#

12 C2B Pullups

*Rest 2 minutes between each round.

Post results to comments.

Carin sticks the OHS!

Make Up Missed WOD Perform a WOD that you missed from this week.

Post time/score/load to comments the day the WOD was posted.

Movement Standards

Row Get to 500M

Squats Hip crease below knees at the bottom of the squat – touch butt to pad (explanation to be provided at event); full locked-out extension at the top

Sit-ups Chest must reach past the hips at the top of the movement and hands must touch the ground behind the head at the bottom of the movement.

Push-ups Flash push-ups (hand release).  Elbows must be fully locked out at the top of the movement with the body straight from shoulders to hips to knees.

Pull-ups Arms fully extended (straight) at the bottom of the movement.  Chin clearly above the bar at the top of the movement.

8:00 Heat

Mason Conklin

Chad Davis

Frank Hargadon

Lauren Marie Hayden

Jenna Lay

Jason Perry

Jennifer Wray

8:20 Heat

Flo Berkson

Brian Bjerke

Susan Bjerke

Shawn Blevins

Paige Blevins

Jonathon York

Pam York

8:40 Heat

Rachel Blackman

Amy French

Julie Holcomb

Jaime Jensen

Sandy Patterson

Charlon Robertson

Sarah Young

9:00 Heat

Chris Bennett

Dan Betor

Andy German

Justin Hinkle

Matthew Hinkle

Austin O’Rouke

Mark Sapyta

9:20 Heat

Rodney Armstrong

Jawan Brown

Brad Davis

Philip Hart

Phillip Reynolds

Jason Richards

Ty Tolkinen

9:40 Heat

Laura Alley

Christy Bennett

Molly Comiskey

Stephanie Edwards

Diana Ramos

Kim Ware

10:00 Heat

Matt Brown

Tad Driver

WJ Harper

Kevin Holcomb

Brady Sandercock

Jim Sandercock

Barry Satterfield

10:20 Heat

Lily Armstrong

Carin Hopton

Amy Richards

Callie Satterfield

Tracey Satterfield

Kathleen Speidel

Liz Wiggs

10:40 Heat

Joshua Derr

Michael Hopton

Chad Howard

Adam Kaye

Justin Kettles

Jason Parham

Scott Sumrall

Liz crushes C2B Pull-ups!

Strength

High-Bar Back Squats: 1X5 @ 65%, 3X5 @ 75% – rest 2 to 3 minutes between sets.

Conditioning

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps

135 pound Bent over row, 6 reps

6 Bar-facing burpees

Post results to comments.

The dumbbell push press

Conditioning

For time:

Run 400 meters

95 pound Thruster, 21 reps

21 Pull-ups

Run 300 meters

95 pound Thruster, 15 reps

15 Pull-ups

Run 200 meters

95 pound Thruster, 9 reps

9 Pull-ups

Post time to comments.