Be sure to check the schedule daily for changes/special events.

"... or would you rather do Burpees?!?"

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• ‘Storm the Bastille’
  • AMRAP in 20 Minutes
    
  • 5 Pullups
  • 10 Pushups
  • 15 situps
  • 20 squats
  • 200m run

record total rounds and 1/5 of rounds with scaling to comments..

Be sure to check the schedule daily for changes/special events.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• 3 rounds, Slow and controlled, 60 seconds rest between rounds:
  • 9 Strict Ring Pullups/sub strict or banded pulls if needed.
    
  • 7 Ring Dips/sub parralette or box dips as needed.
    
  • 5 ring Pushups/sub med ball pushups or strict pushups as needed.
    

• rest five minutes

• ‘Rush’
  • 5 rounds
  • 40m Farmers Carry, 110#/70#
  • 21 Box Jumps, 24″/20″

..

Be sure to check the schedule daily for changes/special events.

Preheat:

Shoulder ROM
10 OH Squats
C-Spine ROM
10 pushups
10 pullups
10 GHD situps
5 HSPUs
5 Ring Dips
30 DBL Unders
10 KB Swings
10 KB Windmills
5 TGUs/side
30 DBL Unders

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WOD

• ‘Ring Toss’
  • Run 600m
  • 15 Push-Press @ 75% 1rm
  • Run 600m
  • 12 Push-Press @ 75% 1rm
  • Run 600m
  • 9 Push-Press @ 75% 1rm
  • Run 600m
• record time and loads to comments
  

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Dessert:

7 Minute Planks
Middle-Right Side-Left Side-rest 1 minute-repeat

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Food for Thought:

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Be sure to check the schedule daily for changes/special events.

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Contra Lateral Pushups
10/side KB Windmills
2 x 15sec/side KB Arm Bar Stretches
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans

WOD

• Front Squats,  65% of 1rm Back Squat
  • 2 reps on the minute for 10 minutes
  • Keep some 2.5/5 plates near by to season to taste.
• -rest five minutes-
• ‘go long’
• 3 Rounds
  • 400m run
    
  • 21-15-9 Box Jumps, 24″/20″
    
  • 21-15-9 KB Swings 50/35
  • record total time and scaling to comments
    

Food for Thought:

“It doesn't matter where you want the bar to be. The bar gets to decide”
by Coach Rippetoe

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Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• ‘Proper Kiwi’: A taste of the New Zealand Sectionals
  • 2km Row
  • 50 Burpee
    
  • 100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
• Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

..

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Slow, easy workouts prepare you for life.

Preheat:
Group Warmup

400m Run
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
400m Run

WOD

• Skill & Strength
  • Hand Stand Push Ups
    
    .
• Fortitude

  ‘Balto’ for total reps
  

  1 minute Deadlifts,  BW
  1 minute Box Jumps, 24″/20″
  1 minute KB Push-press, 55#/35# (dropping=burpees: BE SAFE!)
  1 minute rest

  Scaling:
  Chef’s: 5 Rounds
  Sous Chefs: 3 rounds
  Commis: 3 rounds, Scale weights & box heights as needed

Dessert

40 toes to bar

Food for Thought:

“There are many levels of understanding of trainees and you should be in command of most of them..”
by Coach Rip

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One armed climb, 114 F.

Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m

WOD

• Back Squat
   
  • 5 @ 60% or 1rm
    
  • 5 @ 70%
    
  • 5 @ 80%
    
• if you can do all five reps of the third set, then continue until you fail. Fight for it,  find your battle cry.
  

• rest five minutes

Fortitude

• ‘Herod’s Lament’

• Jumping squats 20kg/10kg (see 100125)
• 3 rounds
• 1 minute for Max Reps, 20kg/15kg
• 3 minutes rest between rounds

Dessert

• 40 GH Situps
  

Food for Thought:

“We do what you do almost as well as you, you can't do our stuff at all, and we do what neither of us do better than you can.”
by Coach Glassman

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