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CFES Wods 9.25-9.30.2017

9/24/2017

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9.25.2017
A. Clean and Jerk – 16 Minutes to Build to a 1RM
B. 12 Minute AMRAP:
3 Power Cleans (135/95)
6 Push Jerks  
9 Toes to Bar
 
9.26.2017
A. Front Squat – 18 Minutes to Build to 3RM
B. For Time:
30 KBS (62/35)
12 Box Jumps (24/20)
20 Goblet Squats (62/35)
12 Box Jumps
10 KB Snatch *Left (62/35)
10 KB Snatch *Right (62/35)
12 Box Jumps
 
9.27.2017
“Running Annie”
For Time:
500m Run
50 Sit Ups
400m Run
40 Sit Ups
300m Run
30 Sit Ups
200m Run
20 Sit Ups
100m Run
10 Sit Ups
 
9.28.2017
A. Deadlift – 7-7-7-7-7
B. Bench Press – 4-4-4-4-4
C. 250m Row x 3 *rest 90-120 seconds
 
 
9.29.2017
A. 15 Minutes of Running at a 40-60% effort (Use this as a mix of a warm up and “flush” of the legs and hips)
B. “Karen”
150 Wall Ball Shots for Time (20/14)
 
9.30.2017
With a Group of 4, Complete the Following:
5K Row
150 Push Ups
150 Squats
5K Row

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CFES WODS 9.18-9.23.2017

9/17/2017

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9.18.2017
A. HBBS – 2-2-2-2-2-2-2
B. For Time, Complete:
800m Run
100 Double Unders
50 Alternating KB Snatches (53/35)
 
9.19.2017
A. Shoulder Press 5-5-5-5-5
B. Push Press 3-3-3-3-3
C. Push Jerk 1-1-1-1-1
*15 Minutes on each section.
 
9.20.2017
For Time:
100 Cals on Rower
75 Wall Ball Shots (20/14)
50 Deadlifts (155/105)
25 Burpees
 
9.21.2017
A. Muscle Snatch 5-5-5-5-5
B. Power Snatch 3-3-3-3-3
C. Squat Snatch 1-1-1-1
*15 Minutes at each movement
 
9.22.2017
A. Thrusters – 1RM from Rack
B. 9 Minute Ladder, of:
3 C2B Pull Ups
3 Thrusters (135/95)
6 C2B Pull Ups
6 Thrusters
9 C3B Pull Ups
9 Thrusters
Etc…
 
9.23.2017
With a Partner, Complete the Following:
100 SDHP (75/55)
100 Push Press (95/65)
100 Hang Power Clean (115/75)
100 Back squats (135/95)

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CFES WODS 9.11-9.16.2017

9/10/2017

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9.11.2017
A. 1 Power Clean + 2 front squat + 1 Jerk – Max in 16 Minutes
B. 3 x 10-15 reps Back Ext *Weighted If Possible
C. 9 Minute AMRAP:
7 KB Clean & Jerks - Left
21 Abmat Sit Ups
7 KB Clean & Jerks – Right
21 Air Squats
 
9.12.2017
A. Jumping Good Mornings – 5-5-5-5
B. Split Press – 5-5-5-5
C. 3K Row For Time
 
9.13.2017
5 Rounds for Time, of:
200m Run
12 Deadlifts (185/125)
200m Run
9 Lateral Burpees Over Bar
 
9.14.2017
A. Hang Power Snatch – 7-7-7-7
B. BTN Push Press (Snatch Grip) – 5-5-5-5
C. EMOM for 9 Minutes (10 Total Sets: 0,1,2,3,4,5,6,7,8,9)
Even Minutes (0,2,4,6,8): 5 Toes to Bar
Odd Minutes (1,3,5,7,9): 5 Push Jerks (155/105)
 
9.15.2017
A. Bench Press – Build to 3RM in 18 Minutes
B. 100 Russian KB Swings for Time
 
9.16.2017
A. In 20 Minutes Build to a Max Clean & Jerk
B. “Randy”
75 Snatches for Time (75/55)

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CFES WODS 9.4-9.9.2017

9/3/2017

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9.4.2017
"Nancy-Belle"


5 rounds for time of:
400-m run
15 left-arm kettlebell* snatches, 35/25
15 right-arm kettlebell snatches, 35/25
*You may elect to use dumbbells at similar loading. 
9.5.2017
A. Squat Clean to Thruster - 18 Minutes to Build to to a Max
B. For Time:
35 Goblet Squats
50 Abmat Sit Ups
75 Double Unders
100m OH Plate Carry (45/25)
9.6.2017
A. 3 x 750m Rows @ 85% of most recent 500m Pace (Learn to stay consistent on rower, not always 100%)
B1. 3 Rounds, Each for Time, of 15 Calories on Assault Bike (Rest As Needed)
B2. 3 Round, Each For Load, of 15 UB Push Press Reps (Rest as Needed)
*Alternate B1 and B2
9.7.2017
A. Hang Snatch + 2 OHS - Max in 12 Minutes
B. Pause Front Squat - 3 sec pause - 3 reps x 4 sets
C2. 50 HSPU for Time* (16 Minute CAP)
*Everytime you fall off the wall, perform a 100m run

9.8.2017
A. Floor Press - 4-4-4-4-4
B. Strict Pull Ups - 3 x ME *
*Bands are allowed, but use as little help as possible.
C. For Time:
40 Sit Ups (Abmat(
20 Box Jumps (24/20/Sx)
30 Sit Ups
15 Box Jumps
20 Sit Ups
10 Box Jumps
10 Sit Ups
5 Box Jumps
9.9.2017
30 Minute AMRAP of:
22 SDHP (75/55)
300m Barbell Carry (75/55)
17 Back Squats (75/55)
200m Barbell Carry
12 Push Press (75/55)
100m Barbell Carry
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