Tuesday, June 27 WOD

Tuesday, June 27 WOD

Room 2 Warmup: 2 Rounds: 150m Row 10 2s-Pause KB or DB Goblet Squats 10 PVC T-spine Rotations/each 5 Barbell Snatch Deadlifts 5 Barbell Snatch High Pulls 5 Barbell OH Squats or Snatch Balance Buy-In: A. 10:00 to build to a Moderate Weight: 1 Snatch lift off+1 Full Snatch B. 3 Sets: Banded Good Mornings […]

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Monday, June 26 WOD

Monday, June 26 WOD

Room 2 Warmup: 1:00 Jump Ropes 2 Rounds: 8 DB External Rotation/ea 8 Half Kneeling Shoulder Press 8 Banded Good Mornings 8 Banded X-Walkouts each direction 8 Russian KBS Buy-In: 3 Sets: 3 Back Squat @75% (53X1 tempo on first rep) 3 Attempts of Max Broad Jump 6-8 reps Feet Elevated Barbell Pull-up WOD: Every […]

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Sunday, June 25 WOD

Sunday, June 25 WOD

WOD: Teams of 2 will complete the following for time: 100 pull ups 150 sit ups 200 wall balls @20/14# 150 Cal row 100 T2B *reps can be partitioned any way you want OR Coaches Choice Hero WOD

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Saturday, June 24 WOD

Saturday, June 24 WOD

Teams of 2, complete the following For Time: Buy-In: 1 mile run (switching every 200m- 8x 200m) WOD: 5 rds each of: 10 Hang Power Snatch (95/65#) 12 Burpees 30 Air Squats Cashout: 1 mile run (switching every 200m- 8x 200m) *for the WOD: partner A will complete the HPS then partner B will complete […]

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Friday, June 23 WOD

Friday, June 23 WOD

Room 2 Warmup: 2 Rounds: 10 Goblet Squats (2s in bottom) 10 Scorpions 20 Walking Lunges 10 Barbell Deadlifts 10 Barbell Clean High Pulls 5 Front Squats Buy-In: A. 4 Sets: 1 Power Clean+ 2 Front Squat Set1: 50% Set 2: 60% Sets 3&4:70%x2 B. Full Clean Set1: 75%x2 Set2: 80%x2 Sets 3&4: 85%x1 WOD: […]

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Thursday, June 22 WOD

Thursday, June 22 WOD

Room 2 Warmup: Warmup: 2 Rounds: 10 Fire Hydrants/ea 20s Samson Stretch/ea 5 PVC Pass-Thrus 5 Kneeling T-Spine Rotations/ ea 5 Scapula Rotations 5 Pullups or Jumping Negatives Buy-In: 3 Sets: 12 DB Bench Press (4s tempo to chest on first 6 reps, then fast on last 6 reps) AMRAP Ring Push-ups 12 GHD Back […]

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Wednesday, June 21 WOD

Wednesday, June 21 WOD

Room 1 Warmup: 1:00 Jump Ropes 2 Rounds: 8 DB External Rotation/ea 8 Half Kneeling Shoulder Press 8 Single Leg RDL/ea 8 Russian KBS Buy-In: 5 Sets: 3 Front Squat @75-78% (31X1 tempo on each rep) 8/each Single Arm Bent Over Row (21X2 tempo) WOD: For Time: 800m Run 30 Power Cleans (C: 115/75, P: […]

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Tuesday, June 20 WOD

Tuesday, June 20 WOD

Room 2 Warmup: 2 Rounds: 150m Row 10 2s-Pause KB or DB Goblet Squats 10 PVC T-spine Rotations/each 5 Barbell Snatch Deadlifts 5 Barbell Snatch High Pulls 5 Barbell OH Squats or Snatch Balance Buy-In: A. 8:00 EMOM 1 Power Snatch from Pause @ Knee +1 OHS (building) B. 3 Sets: 8/ each Single leg […]

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Monday, June 19 WOD

Monday, June 19 WOD

6/19- Room 2 Warmup: 2 Rounds: 150m Row 4 x 10s OH Squat Hold 4 x 50′ Shuttle Run 25′ Walking RDL 25′ Piked Bear Crawl 5 Jump Squats 20s Hawaiian Squat Hold Buy-In: Back Squat 3 Warmup Sets: 50% x3 reps, 60%x3, 70%x3 3 Work Sets: 75%x3 (55X1 tempo on first rep only) + […]

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Sunday, June 18 WOD

Sunday, June 18 WOD

WOD: Teams of 2 For Time: 100 Thrusters (95/65 – barbell can never hit the ground) 100 Knees to Elbows – partner must hang from pull up bar while one partner works 1 Mile Team Run OR Coaches Choice Hero WOD

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CFA Coach Fun Facts

Turn-Ons: Double Unders, bench press, upper body strength, power cleans, and of the snatch

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