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CFBH 11.8

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STARTER WOD
12min EMOM
Min 1: 3 Wall Walks
Min 2: 5-7 Deadlift (start with barbell and add weight each round)
Min 3: 3 HS lowers with kipping drill
MIn 4: 3 HSPU’s or whatever scaled movement you will do in the WOD

PARTNER WOD
For Time:(30min)
In teams of 2 Partners will alternate rounds to complete
4 Rounds each of:
400 Meter Run
15 HSPU
10 Deadlifts

C:225/165 no abmat
P:185/125 15#plate+abmat
Fit:135/95 seated DB press

ACCESSORY WORK:
3rounds
5 strict T2B or candle stick levers
8/8 weighted step ups
8/8 single arm high pull

CFBH 11.7

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STRENGTH: Paused Back Squats

A. Take 6 mins to warmup to about 40% of 1rm

B. 3×8@45/55/65% w/5 sec pause
*Rest 3-4 mins in btw sets

WOD
For Time: 15 mins

40 Kettlebell Swings
20 Alt reverse Lunges
10 Strict Pull-Ups
30 Kettlebell Swings
15 Alt Reverse Lunges
10 Strict Pull-Ups
20 Kettlebell Swings
10 Alt Reverse Lunges
10 Strict Pull-Ups

*lunges are with same weight as swings

C:70/62 P:53/40 Fit 45/35

Challenge:
2mins ME push-ups

CFBH 11.6

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WOD
3min AMRAP
21 Overhead Squats
21 Burpee Over bar
Max Calorie Row
==Rest 3:00==
3min AMRAP
18 Overhead Squats
18 Burpee Over bar
Max Calorie Row
==Rest 3:00==
3min AMRAP
15 Overhead Squats
15 Burpee Over bar
Max Calorie Row
==Rest 3:00==
3min AMRAP
12 Overhead Squats
12 Burpee Over bar
Max Calorie Row

C:95/65 115/75 135/95 155/105
P:75/55 95/65 115/75 135/95
Fit:55/45 65/55 75/55 95/65

Accessory:
3 Supersets of:
8-10 Axel bar curl
8-10 Arnold press
8-10 Reverse fly
*perform each movement with no rest between

CFBH 11.3

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SKILL: Take 10 mins to practice handstand progression

Take 7 mins to W/U to working DL WT.

Open Wod 17.4

13 min AMRAP:
55 Deadlifts
55 Cal Row
55 Wall Balls
55 Handstand push-ups

C: 225/155 20/14, P: 185/125 18/12, Fit: 95/65 16/10

Accessory work:
10 Candle sticks
10 Pendlay row
10 Bulgarian split squat

CFBH 11.2

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Max Out Day
Take 15-18 mins to find a:
1RM Strict press
1RM Push press

WOD
Take 8-10 mins to warmup/drill C+J
==THEN==
3RFT: (15 mins)
15 Bar-over lateral burpees
5 Squat Cleans + S20

C: 205/145, P: 165/115, Fit: 125/85

Extra Credit: (8min)
Tabata Abs
4 Rounds ea. :20 ON/ :10 OFF
High plank
Side plank L
Side plank R
Low plank

CFBH Halloween WOD 10.31

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Halloween Monster Mash

0-10 mins
1RFT:
100 Am. KBS
50 Toes to bar
C: 62/45 P: 53/35 Fit: 40/25

15-25 mins
4 RFT:
10 Hang Power Snatches
20 Box jumps
C: 95/65 P: 75/55 Fit: 65/45
24/20″ 24/20″ 20/16″

30-40 mins
2RFT:
200m DB Farmer carry
100 Double-Unders (Sc: 200 Singles)
C: 60/45 P: 50/35 Fit: 40/25

Accessories: (Optional)

Front rack BB step ups 3×8 ea. leg
Banded facepulls 2×20-25

 

CFBH 10.27

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SKILL: Overhead mobility prep

Open Wod 14.2
3min for as long as possible

0min-3min:
2 rounds
10 OHS
10 C2B pullup

3min-6min:
2 rounds
12 OHS
12 C2B pullup

6min-9min:
2 rounds
14 OHS
14 C2B pullups

*Continue this pattern until you are no longer able to complete
**If you finish the 2 rounds before the time cap, you must rest until  beginning the next segment.

C:95/65 C2B
P: 75/55 Pullup
Fit: 45/35 JPU

Athletes that do not completethe 2 rounds before the 6min mark will AMRAP at the same reps they were at when time ran out till 10min mark.

DB STRENGTH
8-10 DB bench AHAP
12-15 Reverse Fly
8-10 Bicep Curl


CFBH 10.26

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Strength: Power clean

A. take 7 mins to warmup to about 70%

B. EOMOM10
2+2 No contact power clean + push/power jerk @75%
*Increase in Wt. if form permits

WOD
15Min AMRAP:
60 Double Unders
30 Jumping Lunges
15 Deadlifts
C225/155 P:185/125 Fit: 120 Singles, 155/105

Accessory:
3 rounds
10-15 Ring dips (Strict or Kipped)
10-15 DB 1-arm row
20-25 Seated L-sit raises