CFB-7/15/2020

CFB-7/15/2020
Warm-up
40 Seconds Each
Easy Bike
Active Spidermans
Kettlebell Deadlifts (Between Legs)

Moderate Bike
Mountain Climbers
Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Bike
Frog Hops
Single Arm Kettlebell Farmers Carry (20 Seconds Per Side)

Performed With 1 Lighter Kettlebell
Pre-WOD
1 Round
With Lighter Weight:
6 10y sprints
6 Kettlebell Swings
6 Calorie Bike

1 Round
With Workout Weight:
4 10y sprints
4 Kettlebell Swings
4 Calorie Bike
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1 Minute 10y shuttle sprints
30 Seconds rest
1 Minute Kettlebell Swings (70/50)
30 Seconds rest
1 Minute Bike/ Row Calories
30 Seconds rest


CFB-2020-07-14

CFB-7/14/2020
Warm-up
30 Seconds Each
Run Around Boxes
Active Samson + Air Squat
Box Step-ups (Low Box)

Skip Around Boxes
Active Spidermans
Lateral Box Step-Overs (Low Box)

High Knees Around Boxes
Push-up to Down Dog
Box Step-ups (Workout Box)
Pre-WOD
Power Clean Prep

Option 1) Spend 12 minutes practicing the movement with light weight
Option 2) Spend 12 minutes building to a heavy single rep
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
3 Burpee Box Jumps, 3 Power Cleans
6 Burpee Box Jumps, 6 Power Cleans
9 Burpee Box Jumps, 9 Power Cleans

[Add 3 Burpee Box Jumps + Power Cleans Each Round]

Barbell: 95/65
Extra Credit
Metcon (AMRAP - Reps)
Body Armor
3 Supersets:
Max Effort Double Dumbbell Bench Press (50's/35's)
50 Banded Pull-Aparts

Rest as Needed Between Sets


CFB-2020-07-13

CFB-7/13/2020
Warm-up
30 Seconds
Mountain Climbers
PVC Pass Throughs
Active Samson

Mountain Climbers
PVC Lat Stretch
Slow Air Squats

Mountain Climbers
PVC Overhead Squats
Inchworm to Push-up

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Pre-WOD
Metcon
Metcon (Time)
1200m Run
30 Chest-to-bar Pull-ups
50 Overhead Squats


CFB-2020-07-11

CFB 7/11/2020


CFB-2020-07-10

CFB 7/10/2020
Warm-up
30 Seconds Each
Lateral Hops Over Barbell
Active Spidermans

Lateral Squats
Push-up to Down Dog

Glute Bridges
Mountain Climbers

Glute Bridge Walkouts
Frog Hops

Slow Air Squats
Slow Burpees

BARBELL WARM UP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch: 45 Seconds
Front Rack Stretch: 45 Seconds
Barbell Ankle Stretch: 45 Seconds

SKILL/MOVEMENT PREP
*With Empty Bar:*
5 High Hang
5 Hang Power Cleans
5 Front Squats
_
5 Hang Power Cleans + Front Squats (Catch in Quarter Squat, Pause, Then Front Squat)
_
5 Hang Squat Cleans

*With Light Weight:*
3 Hang Power Cleans + Front Squats (Catch in Quarter Squat, Pause, Then Front Squat)
_
3 Hang Squat Cleans

10 minutes to build to a heavy Single Squat Clean, then drop weight to the workout weight.
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
* Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
* Barbell weight selection is the most important piece of getting the right stimulus
* Choose a weight that you are confident in completing with 1 just break during the workout
* If you're on the fence, go with the lighter option and cycle big sets
-
Alternative for the hang squat clean today...
* Double Dumbbell Hang Squat Cleans (15 Reps)
* Single Dumbbell Hang Squat Cleans (10 Reps Each Side)
* Medicine Ball Squat Cleans (30 Reps)
* Wallballs (30 Reps)
* Jumping Air Squats (45 Reps)


CFB-2020-07-09

CFB 7/9/2020
Warm-up
Dynamic:

Then...

1 Minute
Easy Row or Easy Bike

45 Seconds Each
Right Arm Kettlebell Deadlift
Active Samson
Left Arm Kettlebell Deadlift
Down Dog

30 Seconds Each
Right Arm Farmers Carry (Out one door through the parking lot and in the other door)
Right Side Plank
Left Arm Farmers Carry (Out one door through the parking lot and in the other door)
Left Side Plank
Metcon
Metcon (Time)
3 Rounds For Time:

50/35 Calorie Row or Assault Bike
200 Meter Farmers Carry (53's/35's) Use Dumbbells or Kettlebells


CFB-2020-07-08

CFB-7/8/2020
Warm-up
Run Warmup
400 Meters Easy

30 Seconds Each
Active Spidermans
Hollow Hold
Barbell Strict Press

Inchworm to Push-ups
Arch Hold
Barbell Push Press

Shoulder Taps
Air Squats
Barbell Push Jerks
Pre-WOD
1 Round
With Lighter Weight:
5 Push Jerks
3 Pull-ups
6 Push-ups
9 Air Squats
200 Meter Run

1 Round
With Workout Weight:
3 Push Jerks
3 Pull-ups
6 Push-ups
9 Air Squats
200 Meter Run
Metcon (Time)
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run
Extra Credit
Midline
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold

Rest 2 Minutes Between Sets


CFB-2020-07-07

CFB-7/7/2020
Warm-up
FOR TODAY'S WOD YOU WILL BE ASSIGNED EITHER A ROWING MACHINE OR A BIKE, THAT WILL BE YOUR MACHINE FOR THE ENTIRE CLASS. PLEASE DO NOT SHARE EQUIPMENT.

30 Seconds Each
Easy Row/AAB
Single Unders
Glute Bridges

Moderate Row/AAB
Single Unders
Single Leg Glute Bridges (15 Seconds Each)

Faster Row/AAB
Single Unders
Glute Bridge Walkouts

then:

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Pre-WOD
With Workout Weight:
9 Double Unders
6 Calorie Row or AAB
3 Deadlifts
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row or AAB
15 Deadlifts (225/155)


CFB-2020-07-06

CFB-7/6/2020
Warm-up
Metcon (Time)
3 Rounds of:
15 Power Snatch
30 AbMat Sit-ups

Directly into:

3 Rounds of:
15 Overhead Squat
30 AbMat Sit-ups
*When fresh, you should be able to complete 21+ reps unbroken with whatever weight you choose.


CFB-2020-07-04

CFB 7/4/2020
Metcon (Time)
"Glen"

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
30 Bent over Rows (135/95)
1 Mile Run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.


CFB-2020-07-03

CFB 7/3/2020
Warm-up
Dynamic

Then...

100 meter run
10 Glute Bridges
100 meter run
10 Glute Bridge Walkouts
100 meter run
10 Single Leg Glute Bridges (each side)
100 meter run
10 Air Squats
Metcon
Metcon (Time)
5 Rounds For Time:
10 Double DB/KB Front Rack Squats (50/35)
400 meter run


CFB-2020-07-02

CFB 7/2/2020
Metcon
Metcon (Time)
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets


CFB-2020-07-01

07/01/2020
Warm-up
30 Seconds Each
Single Unders
Lunge in place
Push-up to Down Dog

Single Unders
Lunge in place
Front Plank on Hands

Single Unders
Jump Lunges
Shoulder Taps

Single Unders
Jump Lunges
Mountain Climbers
Pre-WOD
10 Air Squats
15 Double Unders
10 AbMat Sit-ups
5 Hand Release Push-ups
Metcon
Metcon (Time)
For Time [30 Minute Cap]:
100 Double Unders
50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders
40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders
30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders
10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
20 Air Squats


CFB-2020-06-30

CFB-6/30/2020
Warm-up
2 Rounds
30 Seconds Each
Jumping Jacks
Lateral Squats Video
Lateral Hops in Place
Inchworm to Push-ups Video
Lateral Hops Over Dumbbell
Slow Air Squats

then

1 Round
Each Side With Lighter Weight:
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees
Metcon
Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
5 Devil Presses (50's/35's)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50's/35's)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50's/35's


CFB-2020-06-29

CFB-6/29/2020
Warm-up
:30 @ Each Station w/ light KB or DB (you only need one)

Active Spidermans
Lateral Lunges
Air Squats
Single Arm Dumbbell RDL (:30/side)
Single Arm Strict Press (:30/side)
Inchworm to Push-ups
Superman Hold
Pre-WOD
Complete 1 Round w/ Workout Weight
6 Deadlift
3 Burpee
6 Push Press
3 Burpee
6 Revers Lunge
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
6 Dumbbell Push Press
12 Dumbbell Front Rack Reverse Lunges
6 Dumbbell Push Press
12 Dumbbell Deadlift
*To start and every 2min perform, 6 burpees
Extra Credit
25 V-ups
50 Sit-ups
100 Russian Twists


CFB-2020-06-27

CFB 6/27/2020
Warm-up
100 Meter Run
7 Single Arm Dumbbell Deadlifts (Each Side) [Video](https://youtu.be/S40eu8aKP18)
7 Russian Baby Makers [Video](https://youtu.be/bhsZ7SURH34)
7 Mountain Climbers (Both Knees Up = 1 Rep)
Russian Baby Makers https://youtu.be/bhsZ7SURH34
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
7 Double Dumbbell Power Cleans (50's/35's)
7 Burpees
200 Meter Run


CFB-2020-06-26

CFB 6/26/2020
Warm-up
1 Minute Glute Bridges
30 Seconds Walkouts
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Walkouts [
1 Minute Glute Bridge Walkouts
30 Seconds Walkouts
1 Minute Air Squats
30 Seconds Walkouts
-
Frog Stretch: 1 Minute
[Video](https://youtu.be/krPrkio2uXs)

Squat Hold: 30 Seconds

Dumbbell Squat Hold: 1 Minute
-
SKILL/WOD PREP
*With Lighter Weight:*
10 Single Dumbbell Hang Power Snatch (5 Each Side)
10 Single Dumbbell Thrusters (5 Each Side)

1 Round
*With Workout Weight:*
6 Single Dumbbell Hang Power Snatch (3 Each Side)
6 Single Dumbbell Thrusters (3 Each Side)
Metcon
Metcon (Time)
30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)
Accessory
Metcon (No Measure)
3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Good Mornings


CFB-2020-06-25

CFB 6/24/2020
Metcon
Metcon (AMRAP - Rounds and Reps)
4 Rounds
AMRAP 4:
4 V-Ups, 4 Lunges, 4 Bear Crawl Toe Taps
8 V-Ups, 8 Lunges, 8 Bear Crawl Toe Taps
12 V-Ups, 12 Lunges, 12 Bear Crawl Toe Taps

*Add 4 reps to each exercise each round.
**Rest 1min between rounds.
***You may pick up where you left off at the end of the previous round or start over from 4 each round.

V-Ups: https://www.youtube.com/watch?v=iP2fjvG0g3w

Bear Crawl Toe taps (Video demonstrates knee taps) https://www.youtube.com/watch?v=AB_jTybJ-50


CFB-2020-06-24

CFB-6/24/2020
Warm-up
30 Seconds Each
Active Spidermans
Single Arm Dumbbell Z-Press (Right)
Frog Hops
Single Arm Dumbbell Z-Press (Left)
Mountain Climbers
Single Arm & Leg Romanian Deadlift (Left)
Slow Burpees
Single Arm & Leg Romanian Deadlift (Right)
Lateral Hops Over Dumbbell
Single Dumbbell Strict Press (Holding Both Heads)
Pre-WOD
1 Round
With Lighter Weight:
4 Lateral Dumbbell Burpees
8 Single Dumbbell Hang Clean and Jerks
Metcon
Metcon (3 Rounds for time)
[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)


CFB-2020-06-23

CFB-6/23/2020
Home Workout
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders or 100 Single Unders
35 Air Squats
20 Dumbbell Plank Rows (50's/35's)


CFB-2020-06-22

CFB-6/22/2020
Warm-up
3 Rounds of:
20 Seconds Active Spidermans
10 Seconds Air Squats
20 Seconds Push-up to Down Dog
10 Seconds Air Squats
20 Seconds Active Samson
10 Seconds Air Squats
20 Seconds Shoulder Taps
10 Seconds Air Squats
Pre-WOD
2x
2 DB Box Carry Over
4 Push-up
6 Sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP12
6 Dumbbell Box Carry Overs 50's/35's
12 Push-ups
18 Sit-ups
Cool Down
1:00/1:00 Couch Stretch
:30/:30 Pec Stretch (Wall)
Extra Credit
30 Alternating Single Leg V-ups


CFB-2020-06-20

CFB 6/20/2020 TRACK
Metcon (Time)
1200 Meter Run (3 laps around the track)
50 Push-ups
800Meter Run (2 laps around the track)
25 strict sit-ups
400 Meter Run (1 lap around the track)
25 strict sit ups
800 meter run (2 laps around the track)
50 Jumping Squats
1200 meter Run (3 laps around the track)


CFB-2020-06-19

CFB 6/19/2020
Warm-up
General Warm-up:

30 Seconds Each
Single Unders
Active Spidermans
Mountain Climbers

Single Unders
Frog Hops
Active Samson

Single Unders
Inchworms to Push-up
Slow Burpees

Single Dumbbell Warmup :

20 Seconds Each Side
Deadlifts
High Pulls
Lateral Hops Over Dumbbell
Russian Swings
Strict Press
Metcon
Metcon (AMRAP - Rounds)
AMRAP 15:
20 Alternating Dumbbell Power Snatches (50/35)
40 Double Unders
20 Burpees
40 Double Unders
* The intended scoring range for this workout is between 3-5 rounds
* This works out to a round every 3-5 minutes


CFB-2020-06-18

CFB 6/18/20 HOME WORKOUT
Warm-up
Metcon
Metcon (Time)
50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press (50's/35's)
50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang


CFB-2020-06-17

CFB-6/17/2020
Warm-up
Running Line Drills
Pre-WOD
4 Frog Hops
4 Dumbbell Deadlifts (Touch One Bell)
4 Burpees
4 Dumbbell Deadlifts (Touch Both Bells)
4 Dumbbell Burpees
Metcon
Metcon (Time)
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50's/35's)


CFB-2020-06-15

CFB-6/15/2020
Warm-up
30 Seconds Each
Single Unders
Active Samson + Air Squats
Single Unders
Lateral Squats
Single Unders
Slow Air Squats
Single Unders
Jumping Air Squats

Single Dumbbell Warmup
With Light Weight:
20 Seconds Strict Press (Each Side)
20 Seconds Goblet Squats
20 Seconds Push Press (Each Side)
20 Seconds Goblet Squats
20 Seconds Overhead Quarter Squats (Each Side)
Pre-WOD
With Workout Weight:
5 Double Unders
3 Single Arm Dumbbell Thrusters (Each)
5 Double Unders
3 Single Arm Dumbbell Overhead Squats (Each)
Metcon
Metcon (Time)
5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Thrusters (50/35)

Directly Into...

5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Overhead Squats (50/35)


CFB-2020-06-13

CFB 6/13/20 (TRACK)
Metcon (Time)
For Time:
100 Burpees
**To start and every 2min perform:
3 Pushups
6 Lunges
9 Jumping Jacks


CFB-2020-06-12

CFB 6/12/2020
Warm-up
Metcon
Metcon (Time)
For Time:
100 Double Unders
42 Bent over rows
21 Double Dumbbell Squat Cleans (50's/35's)
75 Double Unders
30 Bent over rows
15 Double Dumbbell Squat Cleans (50's/35's)
50 Double Unders
18 bent over rows
9 Double Dumbbell Squat Cleans (50's/35's)


CFB-2020-06-11

CFB 6/11/2020
Warm-up
Metcon
Metcon (AMRAP - Reps)
8 Rounds:
:20 Seconds Single Arm Strict Press (Left)
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Single Arm Strict Press (Right)
:10 Seconds Rest
:20 Seconds Walkout Push-ups
:10 Seconds Rest


CFB-2020-06-10

CFB-6/10/2020
Warm-up
3 Rounds
30 Seconds Active Spidermans
30 Seconds Glute Bridges

2 Rounds
30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges

Right Leg in Round 1, Left Leg in Round 2

1 Round
1 Minute Line Hops
1 Minute Glute Bridge Walkouts
Metcon
Metcon (Time)
800m run

directly into:

15-12-9
Thruster
Bar Lateral Burpee

directly into

800m run
choose a weight that allows you to complete all thrusters unbroken and the entire workout under 18:00


CFB-2020-06-09

CFB-6/9/2020
Warm-up
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges


CFB-2020-06-08

WOD-6/8/2020
Warm-up
1 Round
1 Minute Active Samson
45 Seconds Down Dog
30 Seconds Side Plank (Right)

1 Minute Inchworms to Push-ups
45 Seconds Up Dog
30 Seconds Side Plank (Left)

1 Minute Active Spiderman + Hamstring Stretch
45 Seconds Push-up to Down Dog
30 Seconds Front Plank
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:
100 Meter Double Dumbbell Farmers Carry (50's/35's)
20 Double Dumbbell Deadlifts (50's/35's)
30 AbMat Sit-ups


CFB-2020-06-05

CFB 6/5/2020
Metcon (4 Rounds for reps)
5 Rounds:

1:00 Single Arm KB Box step overs
1:00 Box Jump Overs
1:00 Kettlebell Swings
1:00 rest
Accessory
Kettlebell Deadbug - 4 sets x 12 alt. repetitions
Hold the weight straight up while your body stays in a hollow and you kick your legs out.

Hold the bottom of each repetition for a 2 count.
Prioritize pulling your bellybutton in towards the floor flattening your low back on the ground.

https://www.youtube.com/watch?v=pXcG0IH2Nkg&feature=emb_title


CFB-2020-06-04

CFB 6/4/2020
Metcon (AMRAP - Reps)
At-Home Workout 6/4/2020

8 Rounds
30sec Side plank (alternate sides each round)
30sec Pushup
30sec Lunge
30sec Rest


CFB-2020-06-03

CFB-6/3/2020
Warm-up
1 Minute
Easy Row
PVC Straight Leg Swings (30 Each Side) Video
PVC Overhead Squats

45 Seconds
Moderate Row
PVC Pass Throughs Video
PVC Overhead Squats

30 Seconds
Faster Row
PVC Lat Stretch Video
PVC Overhead Squats
Pre-WOD
12 Goblet Squats
9 Sit-ups
6 Dumbbell Snatch
Metcon
Metcon (Time)
5 Rounds:
24 Goblet Squat 50/35#
18 AbMat Sit-ups
12 Dumbbell Power Snatches 50/35#


CFB-2020-06-02

CFB-6/2/2020
Metcon
Metcon (Time)
6 Rounds for Time
24 Air Squats
24 Push Ups
24 Walking Lunges
24 Mountain Climbers


CFB-2020-06-01

CFB-6/1/2020
Warm-up
30 Seconds
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank (On Elbows)

Moderate Shuttle Runs
Walking Spiderman Stretch
Single Leg Glute Bridges (30 Seconds Each)
Side Plank (30 Seconds Each)

Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts
Wall Sit (Just Below Parallel)

Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
7 Deadlifts
20 Alternating Jumping Lunges
7 Deadlifts
200 Meter Shuttle Runs
4:00 cap on each round, initial rounds should be closer to 3:00


CFB-2020-05-30

CFB 5/30/2020
Metcon
Metcon (6 Rounds for time)
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry


CFB-2020-05-29

CFB 5/29/2020
Warm-up
30 Seconds Single Leg Glute Bridge (Each Side)
30 Seconds Front Plank
30 Seconds Glute Bridge
30 Seconds Air Squats
30 Seconds Glute Bridge Walkouts
30 Seconds Inchworm to Push-up
Metcon (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65
## BURPEES
* This number is meant to be relatively small
* This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
* Adjust the rep number as needed to meet this stimulus
* Being standard burpees, you'll clap at full extension with some air under the feet at the finish

## BARBELL MOVEMENTS
* We'll use a single lightweight barbell for all 5 movements today
* Choose your weight based off the most challenging for you - likely the overhead squat
* This should be a load that you could cycle for at least 30+ reps unbroken when fresh
* Within the workout, we're looking for touch and go sets throughout

Sumo Deadlift Highpull https://youtu.be/7nt5dOoBSog

Front Squat
https://youtu.be/8LpRB3YCJv8

Hang Squat Clean
https://youtu.be/YZUdVyVV3uI

Power Snatch-https://youtu.be/zMjYXpn7trA
Metcon
Metcon (AMRAP - Rounds and Reps)
Home Workout:

AMRAP in 12min:
12 Odd Object Deadlifts
12 Odd Object Swings
12 Odd Object Squats
*To start and every minute on the minute preform 2 burpees.


CFB-2020-05-28

CFB 5/28/2020
Warm-up
3 Rounds
Complete the following in 4min:
30 Russian Twists
20 Mountain Climbers
30 Odd Object Press
20 Mountain Climbers
30 Russian Twists
*Rest with time remaining.

Russian Twist: https://youtu.be/xapwZ1E5q6c
Metcon
Metcon (Time)
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Reverse Burpees
Video Instructions: https://youtu.be/3QGwrDjQTDQ


CFB-2020-05-27

CFB-5/27/2020
30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops

30 Seconds Single Unders
30 Seconds Goblet Squats Video
30 Seconds Slow Burpees
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
12 Lateral Barbell Burpees
12 Front Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
9 Lateral Barbell Burpees
9 Front Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
6 Front Squats
This is cardio NOT strength training. Choose a weight on the barbell that challenges you to complete 20+ unbroken front squats.
Description & Stimulus
DESCRIPTION
5 Minutes on and 5 minutes off in today's fast paced intervals
With rest built in, we're looking to bring the effort with non-stop movement each round!

After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral dumbbell burpees and a dumbbell movement

Your score for each AMRAP will be the total rounds and reps of lateral burpees and barbell movements


CFB-2020-05-26

CFB-5/26/2020
Warm-up
Metcon
Metcon (AMRAP - Reps)
16 Rounds:
20 Seconds Slam Balls
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
Movement Substitutions:

Kettlebell Swings
Dumbbell Swings
Dumbbell Deadlifts

https://www.youtube.com/watch?v=ePo39a3mSfk

https://www.youtube.com/watch?v=_HDZODOx7Zw


CFB-2020-05-25

CFB-5/25/2020
Warm-up
3 rounds of:
10 v-ups
10 DB Swings
10 split jumps
Metcon
Metcon (Time)
5 Rounds of:
Single Arm DB DT/ Single Arm DB DT
400m run
Single Arm DB DT = 12 deadlift + 9 hang clean + 6 push press


CFB-2020-05-20

CFB-5/20/20
Warm-up
3 Rounds
30 Seconds Cossack Squats Video
30 Seconds Push-up to Down Dog Video
30 Seconds Glute Bridges Video

Directly Into…

3 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers Video
30 Seconds Glute Bridge Walkouts Video
Metcon
Metcon (AMRAP - Rounds and Reps)
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds


CFB-2020-05-19

CFB-5/19/20
Warm-up
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon
Metcon (Time)
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees


CFB-2020-05-18

CFB-5/18/20
Warm-up
3 Inchworms
6 Russian Baby Makers
9 Double Dumbbell Romanian Deadlifts
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans


CFB-2020-05-12

CFB-5/12/2020
Warm-up
100 Meter Run
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
20 Single Dumbbell Bent Over Rows (10 Each Side)
Metcon
Metcon (Time)
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups


CFB-2020-05-11

CFB-5/11/2020
Warm-up
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats to Medicine Ball
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
Extra Credit
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):
6 Hand Release Push-ups


CFB-2020-05-06

CFB-5/6/2020
Warm-up
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson Video
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
Metcon (5 Rounds for reps)
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50's/35's)

Rest 1 Minute Between Rounds
* 1 Round of Double Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead


CFB-2020-05-05

CFB-5/5/2020
Warm-up
0 Seconds Active Spidermans Video
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers Video
30 Seconds Shuttle Runs
30 Seconds Frog Hops Video
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog Video
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees
Metcon (Time)
For Time:
400 Meter Run

9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

400 Meter Ru


CFB-2020-05-04

CrossFit Home Workout
Metcon (Time)
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups


CFB-2020-05-02

CFB-5/2/2020
Warm-up
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
Metcon
Metcon (Time)
For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats


CFB-2020-05-01

CFB-5/1/2020
Warm-up
5 Minutes For Quality
5 Push-up to Down Dog
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders
Metcon
Metcon (Time)
For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans


CFB-2020-04-30

CFB-4/30/2020
Warm-up
60-45-30 Seconds
Alternating Bird Dogs Video
Shoulders Taps Video
Glute Bridge Walkouts Video
Flutter Kicks Video
High Knee Run (In Place)
Metcon
Metcon (Time)
4 Rounds:
30 Dumbbell Swings
30' Single Dumbbell Overhead Carry (Left)
30 Sit-ups
30' Single Dumbbell Overhead Carry (Right)


CFB-2020-04-29

CFB-4/29/2020
Warm-up
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach Video
30 Seconds Down Dog Video

3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video
Metcon
Metcon (AMRAP - Rounds)
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movemen


CFB-2020-04-28

CFB-4/28/2020
Warm-up
6 Minutes For Quality
5 Inchworms Video
100 Meter Run
20 Single Leg Glute Bridges (10 Each Side) Video
40 Single Unders
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Double Dumbbell Power Clean and Jerks
40 Double Unders


CFB-2020-04-27

WOD-4/27/2020
Warm-up
1 Minute Each
Spiderman + Reach
Active Samson
Push-up to Down Dog

1 Minute Each
Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold

1 Round
3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges
Metcon
Metcon (Time)
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds


CFB-2020-04-25

CFB-4/25/2020
Warm-up
1 Round:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans Video
30 Seconds Active Samson Video
30 Seconds Inchworm to Push-ups Video

3 Rounds:
10 Mountain Climbers (10 Each Leg) Video
10 Single Dumbbell Deadlifts (5 Each Side - Hit Between Feet)
10 Reverse Lunges (5 Each Side)
Metcon
Metcon (Time)
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge


CFB-2020-04-24

CFB-4/24/2020
Warm-up
1 Round:
1 Minute Hollow Hold Video
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog Video
30 Seconds Single Leg Glute Bridges (Each Side) Video
30 Seconds Slow Air Squats

3 Rounds:
3 Push-ups
6 Odd Object Rows
9 Air Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight


CFB-2020-04-22

CFB-4/22/2020
Warm-up
1 Minute Active Spidermans
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
Metcon
Metcon (2 Rounds for time)
For Time:
21 Burpees
1 Round of "Dumbbell DT"
18 Burpees
1 Round of "Dumbbell DT"
15 Burpees
1 Round of "Dumbbell DT"
12 Burpees
1 Round of "Dumbbell DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"


CFB-2020-04-21

CFB-4/21/2020
Warm-up
Easy Jog:
400 Meters

3 Rounds:
30 Seconds Knuckle Drags
30 Second Hollow Hold
30 Second Active Samson
Metcon
Metcon (Time)
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run


CFB-2020-04-20

CFB-4/20/2020
Warm-up
4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog Video
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders


CFB-2020-04-18

CFB-4/18/2020
Metcon
Metcon (5 Rounds for time)
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run


CFB-2020-04-17

CFB-4/17/2020
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
...
Continue to Add (2) Reps to Dumbbell Movements Per Round


CFB-2020-04-16

CFB-4/16/2020
Metcon
Metcon (AMRAP - Reps)
8 Rounds (20 Seconds On + 10 Seconds Off):
Strict Pull-ups
Sit-ups
Push-ups
Air Squats


CFB-2020-04-15

CFB-4/15/2020
Metcon
Metcon (7 Rounds for reps)
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpee
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpee


CFB-2020-04-14

CFB-4/14/2020
Metcon
Metcon (Time)
For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-ups


CFB-2020-04-13

CFB-4/13/2020
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders


CFB-2020-04-11

CrossFit 4/11/2020
Metcon (Time)
For Time:
Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees

Cash-Out: 1 Mile Run


CFB-2020-04-10

CrossFit 4/10/2020
10 sit ups
10 arm circles
10 spiderman lunges
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double Unders


CFB-2020-04-09

CFB-4/9/2020
Warm-up
5 Rounds:
5 Russian Baby Makers
10 Calorie Bike/Row OR 100m Jog
15 Dumbbell deadlifts
Metcon
Metcon (Time)
5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings


CFB-2020-04-08

4/8/2020
Warm-up
2-3 ROUNDS:
30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms
Metcon
Metcon (3 Rounds for time)
5 Rounds of "Strict Sindee"
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of "Strict Sindee"
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of "Strict Sindee"
30 Alternating Single Arm Squat Clean Thrusters
Sindee= 10 push ups + 20 air squats


CFB-2020-04-07

CFB-4/7/2020
Home Workout
Warm-up
6 Minutes Straight
:30 jumping jacks
:30 hollow hold
:30 jumping jacks
:30 glute bridges
Metcon
Metcon (Time)
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run


CFB-2020-04-06

CFB-4/6/2020
Home Workout
Warm-up
WARM-UP
8 Minutes For Quality:
30 Single Unders
200 Meter Row/Run/Bike Erg/10 cal AB
10 PVC Pass Throughs Video *
5 Inchworm to Push-ups Video

*Use broomstick, band, rake etc.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

or

AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges


CFB-2020-04-04

CFB-4/4/2020
Warm-up
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings
Metcon
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats


CFB-2020-04-03

CFB-4/3/2020
Warm-up
3 Sets
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups
Metcon
Metcon (Time)
For Time:
100 Alternating DB Clean and Jerks
*OTM - 5 Burpees over DB


CFB-2020-04-02

CFB-4/2/2020
Warm-up
Warmup Set 1
20 Double Unders
10 Alt. Reverse Lunges
5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2
10 Double Unders
10 Alt. Reverse Lunges
3 Reverse Burpees
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees
Description & Stimulus
Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

1-3 sets will likely be the sweet spot

1Set: 60
2 Sets: 30-30 OR 40-20
3 Sets: 20-20-20 OR 30-20-10


CFB-2020-04-01

CFB-4/1/2020
Warm-up
8 Minutes For Quality:
30 Second Hollow Hold
30 Jumping jacks
10 PVC Pass Throughs
5 Inchworm to Push-ups

*Use broomstick, or towel/band
Metcon
Metcon (Time)
For Time:
50-40-30-20-10: Sit-Ups
50-40-30-20-10: Pushups
25-20-15-10-5: Strict Pull-Ups or "Odd-Object" Rows
Description & Stimulus
Work flow for this workout is Sit-Ups - Push-ups - Strict Pull-ups
For example

You'll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups

Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.

Score for this workout will be total time of completion

Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

Always prefer planned breaks over forced breaks

Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts


CFB-2020-03-31

CFB-3/31/2020
Warm-up
For Quality
100m Run
6 Inchworms
6 DB Strict Press
6 Broad Jumps Video

100m Run
4 Inchworms
4 DB Strict Press
4 Broad Jumps

100m Run
2 Inchworms
2 DB Strict Press
2 Broad Jumps

*Performed with light DB
Metcon
Metcon (Time)
5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB
Description & Stimulus
In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters

Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell * See movement video*

Choose a weight that will allow for thrusters to be completed in 1-2 sets


CFB-2020-03-30

CFB-3/30/2020
Home Workout
Warm-up
5 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Scapular Push-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
Description & Stimulus
Looking to complete 5+ rounds in this 15 minute AMRAP

Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to complete the double unders unbroken


CFB-2020-03-28

Saturday 3/28/20
Metcon (Time)
6 rounds for time:

Wearing Pack (Optional):
15 Push-ups
15 Meter Walking Lunge
400 Meter Run


CFB-2020-03-27

CFB-3/27/2020
Warm-up
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
Metcon
Metcon (Time)
"Deck of Cards"
Deck of Cards
Spades - Goblet Squats
Clubs - Burpees
Diamonds - Sit-Ups
Hearts - Single Arm DB Snatches


CFB-2020-03-26

CFB-3/26/2020
Warm-up
2-3 Sets
5 Inchworms
30 Second Hollow Hold
10 Scapular Pull-Ups
30 Second Arch Hold
5 Air Squats (with 3 second pause at the bottom)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
Description & Stimulus
"Cindu" alternates between upper body pull, and upper body push, lower body push

Let's break these up in a way that you would if you were completing 20 rounds for time

The big things to consider are the upper body movements

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

For the air squats hops let's jump laterally over our odd-object

Move at a pace through those that allows you to thrive on the upper body movements


CFB-2020-03-25

CFB-3/25/2020
Warm-up
2-3 Sets
15 Knuckle DragsVideo
15 Glute Bridges Video
15 Air Squats
Metcon
Metcon (Time)
3 Rounds For Time:
200 Meter Run
20 Single Arm Hang Dumbbell Snatches
200 Meter Run
20 Single Arm Dumbbell Power Cleans
200 Meter Run
20 Single Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions
Description & Stimulus
Coupling running with a few of our dumbbell weightlifting movements

We expect this workout to take 15-20 minutes

On each of the 3 dumbbell movements we'll alternate hands every 5 reps

Single Arm Hang Dumbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbell on the ground

Score is total time of completion


CFB-2020-03-24

CFB-3/24/2020
Warm-up
EMOM 12:
Minute 1: 30 Seconds Jump Rope
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Step Back Lunges
Minute 4: :30 Active Divebombers
Metcon
Metcon (Time)
5 Rounds For Time:
60 Double Taps
40 Sit-ups
20 Push-ups
10 Reverse Burpees
Description & Stimulus
5 rounds for time for this longer conditioning piece

Let's think about breaking up the push-ups up from the beginning knowing they're going to catch up to us in rounds 4 and 5

Score will be time of completion


CFB-2020-03-23

CFB-3/23/2020
Warm-up
For Quality:
2 Inchworms
2 Strict Pull-ups or Push-ups
2 Broad Jumps

4 Inchworms
4 Strict Pull-ups or Push-ups
4 Broad Jumps

6 Inchworms
6 Strict Pull-ups or Push-ups
6 Broad Jumps
Metcon
Metcon (AMRAP - Reps)
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
Description & Stimulus
Let's see how far we can get in this 15 Minute workout

After each set of burpees we'll add 2 reps to each movement

Let's try to hold on to the Odd-Object through the squats and break up the
Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12's for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks


CFB-2020-03-22

CFB-3/22/2020
Warm-up
Warm-up
2-3 Sets
5 Inchworms
30 Second Hollow Hold
5 Shoulder Taps
30 Second Arch Hold
Metcon
Metcon (No Measure)
"Hard Core"
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

*Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)
Description & Stimulus
Stimulus
• We'll work through all 8 tabata rounds of a movement before moving on to the next movements
• A tabata is :20 Seconds of work :10 of rest
• You'll spend 4 Minutes at each station
• You will have 4 scores for this workout, one for each movement
• Total workout time is 16 Minutes


CFB-2020-03-21

CFB-3/21/2020
Home Workout
Warm-up
Warm-Up
3 Sets
5 DB Strict Press- light weight (Each Side)
10 Lateral Stair Steps(Each Side)
15 AbMat Sit-ups
20 Air Squats
Metcon
Metcon (3 Rounds for reps)
"Garage Fight"
3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
Metcon (3 Rounds for reps)
"Garage Fight" (No Equipment Version)
3 Rounds of 1:00 Minute at Each:
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest


CFB-2020-03-20

CFB-3/20/2020
Warm-up
Warm-Up
2-3 Sets
5 Inchworms
30 Second Hollow Hold
30 Second Arch Hold
5 Single Leg Glute Bridge
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges
If you have a dumbbell or kettlebell you can do 9 bent over rows on each side


CFB-2020-03-19

CFB-3/19/2020
Warm-up
3 Minute Bike
Minute 1: Easy
Minute 2: Moderate
Minute 3: Faster

45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Y's
Banded Strict Press

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (6 Rounds for weight)
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
200m Run
6 Barbell Strict Presses
Pre-WOD
1 Round
9 AbMat Sit-ups
6 Calorie Assault Bike
3 Barbell Strict Presses
Description & Stimulus
GENERAL
Combining strength and conditioning in today's interval workout

Over the 6 rounds, we'll build to a heavy set of 6 barbell strict press

Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell

There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high

Our score today is the heaviest set of 6 strict presses completed

These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights

Adjust reps or calories as needed to preserve rest

BARBELL STRICT PRESS
The barbell will start from the floor, meaning it should be a weight athletes can clean

These 6 reps are designed to be completed unbroken

There is the option to stay at the same challenging load across or to build in weight every round

Plan out the weights and plates you'll need beforehand, which makes these rest periods between intervals more efficient
Home Workout
Warm-up
Warm-Up
8 Minutes For Quality:
20 Jumping Jacks
15 Shoulder Taps
10 Pass Throughs
5 Inchworm to Push-ups
*Use broomstick, towel, or band
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
2 Odd-Object Reverse Lunges, 20 Double Taps
4 Odd-Object Reverse Lunges, 20 Double Taps
6 Odd-Object Reverse Lunges, 20 Double Taps

*Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 5:
2 Odd-Object Ground to Overhead, 20 Double Taps
4 Odd-Object Ground to Overhead, 20 Double Taps
6 Odd-Object Ground to Overhead, 20 Double Taps

*Continue to add (2) ground to overhead per round

Rest 2:00

AMRAP 5:
2 Odd-Object Reverse Lunges, 20 Double Taps
4 Odd-Object Reverse Lunges, 20 Double Taps
6 Odd-Object Reverse Lunges, 20 Double Taps

*Continue to add (2) reverse lunges per round
Description & Stimulus
Double Taps Instruction- https://www.youtube.com/watch?v=LaBuvL7N5xc

AMRAPS
• Let's choose an object that allows for both of our arms to be working together for the ground to overhead
• Object must start on the ground and finish overhead with both arms locked out for each rep
• Shoot for unbroken sets on the double taps you can also do double under or 2:1 single unders
• A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning


CFB-2020-03-18

CFB-3/18/2020
Warm-up
30 Seconds
Push-up to Down Dog
Box Facing Step-ups
Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)
Lateral Box Step-ups (15 Seconds Each Side)
Kettlebell Single Arm Bent Over Rows (15 Seconds Each Side)

Active Spidermans
Box Facing Step-ups (Higher Box)
Russian Kettlebell Swings

*Performed with Light Kettlebell

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Wallballs
Pull-ups
Thrusters
Box Jumps
Pre-WOD
1 Round
With Workout Weights & Heights:
3 Wallballs
3 Pull-ups
3 Thrusters
3 Box Jumps
3 Kettlebell Swings
Metcon
Metcon (Time)
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Description & Stimulus
GENERAL
With 225 reps total, "Opening Day" is a higher volume and higher interference conditioning piece

You'll work through 21 reps at all 5 movements before moving on to the round of 15 (and so on…)

WEIGHTED MOVEMENTS
Choose weights for the kettlebell swings, wallballs, and thrusters that you could complete 25+ reps unbroken when fresh

Within the workout, these are ideally completed in around 3 sets

PULL-UPS
Choose a pull-up variation that you could complete 21+ reps unbroken when fresh

For athletes modifying the workout, we recommend keeping the reps the same to avoid any mid-workout confusion

BOX JUMPS
Since these are regular box jumps, stand to full extension at the top of each repetition
Home Workout
Metcon (Time)
4 Rounds of:
20 Push-ups
30 Weighted Reverse Lunges


CFB-2020-03-17

CFB-3/17/2020
Warm-up
2 Rounds
30 Seconds:
Shuttle Runs (Increase Pace 2nd Round)
Active Samson

2 Rounds
30 Seconds:
Row (Increase Pace 2nd Round)
Active Spidermans

2 Rounds
30 Seconds:
Bike (Increase Pace 2nd Round)
Inchworm to Push-up
Pre-WOD
4 Calorie Row
4 Calorie Assault Bike
4 Shuttles Runs (10 Meters)
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
5 Rounds
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

Rest 4 Minutes Between Round
Description & Stimulus
With a good amount of rest built in after each round, we're looking to bring the intensity in these short and simple intervals

In the 4-minute windows, you'll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs

Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds
Home Workout
Metcon (6 Rounds for reps)
AMRAP3 x6
20x 10y shuttle run
max burpee in remaining time
rest 3:00 after each round


CFB-2020-03-16

CFB-3/16/2020
Warm-up
40 Seconds
Easy Bike
Glute Bridges Click Here
Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike
Single Leg Glute Bridges (20 Seconds Each Side) Click Here
Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike
Slow Air Squats
Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
SINGLE ARM DUMBBELL HANG CLEAN AND JERK
SINGLE DUMBBELL SQUAT
BACK SQUAT
Strength
Back Squat (Heavy Set of 3)
12:00 to build to heavy set of 3
Pre-WOD
4 Calorie Assault Bike
4 Single Arm Dumbbell Hang Clean and Jerk (2 Each Side)
4 Single Dumbbell Squats
Metcon
Metcon (AMRAP - Reps)
3:00 Calorie Assault Bike
3:00 Single Arm Dumbbell Hang Clean and Jerk (50/35)
3:00 Single Dumbbell Goblet Squats (50/35)
3:00 Single Arm Dumbbell Hang Clean and Jerk (50/35)
3:00 Calorie Assault Bike
Heats begin every 3:00
Home Workout
Metcon (Time)
2:00 Front Plank
50 Air Squats
2:00 Front Plank
50 Air Squats
2:00 Sit-ups
50 Air Squats
2:00 Sit-ups
50 Air Squats
You must accumulate 2:00 in the plank position


CFB-2020-03-14

Sweaty Saturday 3/14/2020
Warm-up
30 Seconds
Active Samson
Romanian Deadlifts

Active Spidermans
Hang Muscle Cleans

Push-up to Down Dog
Strict Press & Reach

Active Spidermans
Good Mornings

Active Samson
Elbow Rotations
Skill
Deadlift
Hang Power Clean
Push Jerk
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
5 Rounds of "DT" (155/105)
800m run
5 Rounds of "DT" (155/105)
800m run
5 Rounds of "DT" (155/105)
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Description & Stimulus
-Choose a weight you can complete 12-9-6 with UNBROKEN

-There are an endless number of ways to divide up the work between partners today

-In partner workouts like this, we always want to come back to the plan of moving fast and switching out before your movement starts to slow down


CFB-2020-03-14

Sweaty Saturday- 3/14/2020
Warm-up
We will be running as many workouts as possible outdoors over the course of the next week. We know that it is not very warm yet so please dress appropriately. We recommend wearing multiple layers that you can shed as your warm-up.
Metcon
Metcon (Time)
3 Rounds of:
40 Push ups
40 Reverse lunges in place
800m Run


CFB-2020-03-13

CFB-3/13/2020
Warm-up
P 1: 1 Minute Row (Easy)
P 2: 1 Minute Squats to Medicine Ball Video

P 1: 45 Seconds Row (Moderate)
P 2: 45 Seconds Medicine Ball Slams Video

P 1: 30 Seconds Row (Faster)
P 2: 30 Seconds Squats with Medicine Ball Video
*
Swap Stations with Partner After Alloted Time So You Complete Both Movements

20 Seconds/ 10 Seconds
Single Arm Dumbbell Overhead Hold (Each Side)
Inchworm to Push-ups Video
Single Arm Dumbbell Strict Press (Each Side)
Inchworm to Push-ups Video
Single Arm Dumbbell Push Press (Each Side)
Skill
Row
Wall Balls
Power Snatch
Pre-WOD
With Workout Weight:
100 Meter Row
8 Dumbbell Power Snatches
6 Wallballs
Metcon
Metcon (Time)
With a partner
3 Rounds for Time:
1,000m Row
40 Dumbbell Power Snatch 50/35#
80 Wall Ball 20/14#
30:00 time cap
Description & Stimulus
-There is a 30 minute time cap on today's workout

- We recommend splitting the row 50/50, Alternating DB Snatch and Wall Balls every 10-20 reps.

- Choose a weight on both movements that allows you to complete 25-30 reps unbroken when fresh

-In order to finish under the time cap today your transitions must be fast. It will be important to communicate with your partner when you are nearing transition time

-Try to transition on the wall balls mid flight i.e. the ball should never touch the ground

-Try not to let the DB sit on the ground for more than 3 seconds when you are transitioning


CFB-2020-03-12

CFB-3/12/2020
Warm-up
20 Seconds Each
Shuttle Runs
Quad Stretch
Knee to Chest
Knuckle Drag

Shuttle Runs
Side Lunges
Cradle Stretch
Straight Leg Kicks

Shuttle Runs
Walking Spidermans
Walking Samson
Inchworms

Shuttle Runs
Front Plank
Side Plank (Right)
Side Plank (Left)

Shuttle Runs
Push-ups
Sit-ups
Air Squats

Shuttle Runs
High Knees
Butt Kickers
Skip For Height
Skill
Russian Kettlebell Swings
Abmat Sit-ups
Shuttle Runs
Pre-WOD
1 Round
With Lighter Weight:
8 Russian Kettlebell Swings
8 AbMat Sit-ups
8 Shuttle Runs

1 Round
With Workout Weight:
6 Russian Kettlebell Swings
6 AbMat Sit-ups
6 Shuttle Runs
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
...
Continue to Add (10) Reps Until Time
Cool Down
Up Dog: 1 Minute

Pigeon Pose: 1 Minute Each Side

Wrist Stretch: 1 Minute


CFB-2020-03-11

CFB-3/11/2020
Warm-up
Active Spidermans
Glute Bridges
Air Squats

Moutain Climbers
Single Leg Glute Bridges (15 Seconds Each)
Air Squats

Frog Hops Video
Glute Bridge Walkouts
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Thruster
Pull-up
Burpee
Pre-WOD
With Workout Weight:
5 Thrusters
5 Pull-ups
5 Burpees

Without sprinting the pre-wod should take you 45-50 seconds, scale reps to 4-4-4 or 3-3-3 if needed. RX+= 7-7-7
Metcon
Metcon (AMRAP - Rounds and Reps)
On the Minute For as Long as Possible:
5 Thrusters (75/55)
5 Pull-ups
5 Burpees
Description & Stimulus
This workout isn't about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds

The goal of these rounds are to finish with some rest built in, but not too much

For Example: Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to

Consider slowing your pace to finish these sets around 45-50 seconds, which gives you plenty of time to transition back to the barbell

Your effort and sense of urgency will will have to increase once you start to fatigue in the later rounds

Make sure your transitions between movements are very short, as every second counts within these short windows


CFB-2020-03-10

CFB-3/10/2020
Warm-up
45 Seconds Work/ 15 Seconds Rest

Easy Bike
Single Unders
PVC Pass Throughs Video

Moderate Bike
Single Unders
PVC Lat Stretch Video

Faster Bike (use this round to see if you should RX the Bike calories or scale back)
Single Unders
PVC Overhead Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Jump Rope
Power Snatches
Pre-WOD
Build to opening snatch weight

With Opening Snatch Weight:
6 Calorie Bike
10 Double Unders
3 Power Snatches
Metcon
Metcon (6 Rounds for time)
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches
Description & Stimulus
GENERAL
Rounds begin every 3 minutes in this 6-round interval piece (0:00 - 3:00 - 6:00 - 9:00 - 12:00 - 15:00)

You'll complete the three movements listed and rest until the start of the next 3-minute window

Each round, you'll build in power snatch weight

Your score for the day is the heaviest set of 3 power snatches

To ensure we have some rest built in, let's cap these rounds at 2:30

POWER SNATCHES
The 3 power snatches can be completed touch and go or as single repetitions

A good starting place for the first round could be around 55-60% of your 1RM snatch

Use one barbell and switch out weights during rest periods

DOUBLE UNDERS
The double under number is designed to be very small

Choose a number or variation that allows you to complete the movement unbroken or under 30 seconds

BIKE
The bike calorie number should be something you can complete in less than a minute

If unable to Assault Bike, complete one of the following:
Equal Calorie Row or 200 Meter Run


CFB-2020-03-09

WOD-3/9/2020
Warm-up
30 Seconds @ Each Station

Active Samson
Box Step-ups
Front Plank

Active Spidermans
Lateral Box Step-ups
Hollow Hold

Push-up to Down Dog
Box Step-ups
Arch Hold

Air Squats
Lateral Box Step-ups
Sit-ups
Skill
Box Jumps
Power Cleans
Front Squats
Toes-to-bar
Pre-WOD
1 Round
With Empty Barbell:
5 Power Cleans
5 Box Jump Overs
5 Front Squats
5 Toes to Bar

1 Round
With Workout Weights:
3 Power Cleans
3 Box Jump Overs
3 Front Squats
3 Toes to Bar
Metcon
Metcon (Time)
21-15-9:
Power Cleans 95/65#
Box Jump Overs 24"/20"
Front Squats 95/65#
Toes to Bar
Description & Stimulus
We'll complete familiar movements with some odd objects in today's conditioning piece

We expect this workout to take around 12-15 minutes to complete

BARBELL MOVEMENTS
Let's choose a weight that you are capable of completing 25+ reps unbroken when fresh

BOX JUMP OVERS
Since these are box jump overs, you do not have to stand to full extension on top of the box

TOES TO BAR
Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh
Modifications include reducing reps, Knees to chest, or Abmat Sit-ups x2


CFB-2020-03-07

CFB-3/7/2020
Warm-up
30 Seconds
Easy Row
PVC Pass Throughs Video
Child's Pose Video

20 Seconds
Moderate Row
PVC Lat Stretch Video
Wrist Stretch Video

10 Seconds
Faster Row
PVC Overhead Squats
Table Top Stretch Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Instruction + Practce
Snatch
Rowing
Chest-to-bar
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (95/65)
75/50 Calorie Row

50 Power Snatches (115/85)
50/35 Calorie Row

25 Power Snatches (135/95)
25/20 Calorie Row

60 Chest-to-bar Pull-ups

25 Power Snatches (135/95)
25/20 Calorie Row

50 Power Snatches (115/85)
50/35 Calorie Row

75 Power Snatches (95/65)
75/50 Calorie Row
Description & Stimulus
In this teams of 3 workout, one athlete works at a time while the others rest

You can split up the listed reps however you see fit

There is a 30 minute time cap

If you hit the cap, put 30:00 as your score and put total reps completed in the notes section

With a 1:2 work to rest ratio in this workout, aim to push hard when it's your turn knowing that there will be twice as much rest

To preserve speed throughout, switch out partners before your movement starts to slow down


CFB-2020-03-06

CFB-3/6/2020
Warm-up
60 Seconds
Easy Shuttle Runs
Lateral Box Step Overs

40 Seconds
Moderate Shuttle Runs
Inchworm to Push-up Video

30 Seconds
Faster Shuttle Runs
Box Facing Step-ups
Skill
Assault Bike
Burpee Box Jumps
Shuttle Runs
Pre-WOD
4 Calorie Assault Bike
4 Burpee Box Jumps
4 Shuttle Runs
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between Rounds

Heat 1: 0:00, 8:00, 16:00, 24:00, 32:00

Heat 2: 2:00, 10:00, 18:00, 26:00, 34:00

Heat 3: 4:00, 12:00, 20:00, 28:00, 36:00

Heat 4: 6:00, 14:00, 22:00, 30:00, 38:00
Description & Stimulus
In this high intensity interval piece, you'll work for 4 minutes and then rest for 4 minutes

With a lot of rest built in, we're looking to bring the heat when it's time to work

Once you finish the bike and burpee box jumps, you'll complete as many 10 meter shuttle runs as you can in the time remaining

Record total shuttle runs for each round, as your score is lowest number of the 5 rounds


CFB-2020-03-05

CFB-3/5/2020
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

30 Seconds
Active Samson
PVC Pass Throughs
PVC Overhead Squats

Active Spidermans
PVC Pass Throughs
PVC Overhead Squats

Push-up to Down Dog
PVC Pass Throughs
PVC Overhead Squats

Try to Get More Narrow with Each Set on PVC

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Chest-to-bar Pull-ups
Overhead Squats
Sumo Deadlift High-pulls
Strength
Overhead Squat (Build to a heavy set of 3)
Pre-WOD
1 Round
With Workout Weight:
5 Overhead Squats
4 Sumo Deadlift High Pulls
3 Chest to Bar Pull-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
Description & Stimulus
The overhead squat is a big focus of this two part workout

We'll build to a heavy set of three before completing lighter overhead squats within our conditioning piece

We expect athletes to complete around 3+ rounds in today's conditioning piece

OVERHEAD SQUATS
Choose a lighter weight within the workout that can be completed in 1-2 sets each round

SUMO DEADLIFT HIGH PULLS
The sumo deadlift high pull isn't a movement we do too often

This should also be a light weight - something that can be completed within 2-3 quick sets during the workout

We're ideally using one barbell weight for both movements based on the more difficult of the two

CHEST TO BAR PULL-UPS
Choose a pull-up variation that can be completed in 2-3 quick sets within the workout


CFB-2020-03-04

CFB-3/4/2020
Warm-up
40 Seconds
Easy Row
Easy Bike
Single Unders

30 Seconds
Moderate Row
Moderate Bike
Quick Single Unders

20 Seconds
Faster Row
Faster Bike
High Single Unders
Skill
Double Unders

Instruction then:
20 Seconds High Single Unders
40 Seconds Double Under Practice

Rowing

Instruction then:
20 Seconds Torso & Arms (Straight Legs)
20 Seconds Legs & Torso (Straight Arms)
20 Seconds Full Stroke
Pre-WOD
300 Meter Row (At Workout Pace)
20 Double Unders
10 Calorie Assault Bike
Metcon
Metcon (Time)
For time:
1500m Row
100 Double Under
50 Calorie Assault Bike
100 Double Under
1500m Row
Description & Stimulus
This longer chipper workout will likely take around 15-25 minutes to complete

DOUBLE UNDERS
Choose a rep number or variation here that allows for the work to be completed in 2:30 or less

MACHINES
Men and Women will complete the same number of calories and meters on both machines

If unable to Assault Bike, complete 800 Meter Run


CFB-2020-03-03

CFB-3/3/2020
Warm-up
30 Seconds @ ea. Station
Inchworm to Push-up Video
Front Plank
Glute Bridges Video

Inchworm to Push-up
Hollow Hold Video
Single Leg Glute Bridges (30 Seconds Each) Video

Inchworm to Push-up
Arch Hold Video
Glute Bridge Walkouts Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Toes-to-bar
3 Position Clean & Jerk
Strength
Metcon (Weight)
5 Sets:
3-Position Power Clean
3 Push Jerks
Pre-WOD
1 Round
With Workout Weight:
3 Clean and Jerks
3 Toes to Bar
Metcon
Metcon (AMRAP - Reps)
AMRAP 7:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
Increase by 3 Reps Each Round
Description & Stimulus
The clean and jerk is a big focus of this two part workout

We'll work on positioning, speed, and strength in our opening complex

After that, we'll complete our conditioning piece

Over the 7 minutes of work, we'll climb by 3 reps per round

After the 9's, you'll progress to 12-15-18….

Your score it total reps completed at the end of the workout

CLEAN AND JERK COMPLEX (25:00 - 40:00)

This 6-rep complex is designed to be completed unbroken

The three positions we're looking to hit in the Power Clean are:

High Hang (Pockets)
Hang (One Inch Above the Knee)
Floor

Gradually build up in weight over the 5 sets as we work to something heavy
for the day

Complete a set every 2:00 - 2:30


CFB-2020-03-02

CFB-3/2/2020
Warm-up
1 Minute
Easy Bike
Active Samson
Air Squats

45 Seconds
Moderate Bike
Active Spidermans
Dumbbell Goblet Squats

30 Seconds
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
Skill
Dumbbell Snatch
Wall Balls
Assault Bike
Pre-WOD
1 Round
With Lighter Dumbbell:
6 Wallballs
6 Alternating Dumbbell Snatches
6 Calorie Assault Bike

1 Round
With Workout Dumbbell:
4 Wallballs
4 Alternating Dumbbell Snatches
4 Calorie Assault Bike
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Bike Calories
1 Minute Rest
Description & Stimulus
GENERAL
We'll work for 3 consecutive minutes before resting for 1 in this 5-round workout

Keep a running count of your reps for each round and record them on a whiteboard during your rest period

Your score is total reps accumulated over the 5 rounds

WALLBALLS
Choose a weight here that you could complete 30+ reps unbroken when fresh

This is ideally a weight that allows for at least 15 reps per round within the workout

ALTERNATING DUMBBELL POWER SNATCHES
This should also be a weight that you could cycle for 30+ reps unbroken when fresh

We'll alternate arms on every rep during the workout

ASSAULT BIKE
Each round finishes on the Assault Bike, get uncomfortable!


CFB-2020-02-29

Sweaty Saturday 2/29/2020
Warm-up
1 Minute
Easy Bike

30 Seconds Each
Air Squats + PVC Pass Throughs Video

1 Minute
Moderate Bike

30 Seconds Each
Air Squats + PVC Lat Stretch Video

1 Minute
Faster Bike

30 Seconds Each
Air Squats + PVC Overhead Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Walking Lunges
Power Snatches
Power Clean and Jerks
Thrusters
Pre-WOD
1 Round:
10y Walking Lunges
3 Power Snatch
3 Power Clean and Jerks
3 Thrusters
*Workout weight
Metcon
Metcon (3 Rounds for reps)
AMRAP5
60y Walking Lunge
Max Power Snatch 95/65#

Rest 5 Minutes

AMRAP5
60y Walking Lunge
Max Power Power Clean and Jerk 95/65#

Rest 5 Mintues

AMRAP5
60y Walking Lunge
Max Thruster 95/65#
Description & Stimulus
5 minutes on and 5 minutes off in these fast paced intervals

With rest built in, we're looking to move quickly when it's time to work

Note your completed barbell reps at each interval - as your score is total reps after the 3 rounds

BARBELL MOVEMENTS
The barbell is designed to be fairly light on all barbell movements

This should be a load that allows you to complete 21+ reps unbroken when fresh on the snatch, clean and jerk, and thruster

Let's ideally use the same barbell weight for all 3 intervals, which is chosen off your limiting factor - likely the power snatch

WALKING LUNGES
Let's make sure we are touching the knee down to the ground and standing to full extension each rep.

No weight needed on these lunges, instead focus on powering through each 10y interval without pausing. Scale the distance if you need more than 3 minutes to complete 60y


CFB-2020-02-28

CFB-2/28/2020
Warm-up
Alternating On the Minute
Minute 1: Row
Minute 2: Active Spidermans Video

Minute 3: Row
Minute 4: Mountain Climbers Video

Minute 5: Row
Minute 6: Frog Hops Video

Minute 7: Row
Minute 8: Slow Step-up Burpees

Work For 40 Seconds, Transition For 20
Skill
Rowing (Focus on strokes per minute, for this workout should be between 24-28)
Burpee
Sit-ups
Pre-WOD
1 Round
:30 Max Effort Row
:30 Max Burpee
Metcon
Metcon (AMRAP - Reps)
EMOM30
Minute 1: 20/15 Calorie Row
Minute 2: 20 Burpee
Minute 3: Rest
Description & Stimulus
We'll alternate on the minute between these three stations for 30 minutes, or 10 rounds total

While the workout has a prescribed rep scheme, let's adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round

Your score today will be the lowest rounds of row calories + your lowest round of burpees

For Example:

If you complete the 20 calorie row and 20 burpees on every round, your score for the day is 40

If you are able to maintain 20 calories on the rower, but drop to 12 burpees in one round, your score for the day is 32

ROW
Reset your monitor on the rower every round

If you're short on rowers, pair athletes up and stagger by 1 minute

BURPEE
Let's make sure to reach full extension at the top of each burpee

You can jump up or step up out of the burpee


CFB-2020-02-27

CFB-2/27/2020
Warm-up
Skill
Pre-WOD
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35's/25's)
50 Back Squats
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
Round 4: 205/145
Round 5: 225/155
Description & Stimulus


CFB-2020-02-26

CFB-2/26/2020
Warm-up
60 Seconds Each
Easy Bike
Wall Sit
Active Spidermans

45 Seconds Each
Moderate Bike
Glute Bridge Walkouts
Box Step-ups (Facing Box)

30 Seconds Each
Faster Bike
Single Leg Glute Bridges (30 Seconds Each)
Lateral Box Step Overs

Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
PVC Hip Hinge Drill
Kettlebell Swings
Box Jumps
Deadlifts
Assault Bike
Pre-WOD
5 Calorie Assault Bike
5 Kettlebell Swings
5 Box Jumps
5 Deadlifts
Metcon
Metcon (AMRAP - Rounds)
4 Rounds of:
1:00 Calorie Assault Bike
1:00 Kettlebell Swings (53/35)
1:00 Box Jumps (24""/20"")
1:00 Deadlifts (135/95)
Description & Stimulus
DEADLIFTS
The deadlift is designed to be incredibly light
This should be a weight that you could complete 40+ reps unbroken when fresh

KETTLEBELL SWINGS
These are full kettlebell swings, finishing with arms overhead
Choose a weight here that allows you to complete the 30 reps within 3 set during the workout

BOX JUMPS
Since these are regular box jumps, let's stand to full extension at the top of each rep

BIKE
Get uncomfortable!


CFB-2020-02-25

CFB-2/25/2020
Warm-up
30 Seconds @ Each Station
Plate Hops
PVC Pass Throughs
Single Unders

Plate Ground to Overhead
PVC Sotts Press
Single Unders

Plate Lateral Squats
PVC Overhead Squats
Single Unders

BB Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Double Under
Bar Muscle-ups
Power Snatches
Pre-WOD
20 Double Unders
2 Bar Muscle-ups
2 Power Snatches (Opening Weight
Metcon
Metcon (5 Rounds for weight)
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
-Build in Power Snatch Weight Each Round
Description & Stimulus
In the interval conditioning piece, a new rounds starts every 4 minutes

You'll complete the 3 listed movements and rest whatever time remains in the 4-minute window

Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00

We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest

There is no time component to today's workout, as your score is the heaviest set of 5 power snatches

However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

DOUBLE UNDERS
Choose a double under number or variation that you can complete in 1-2 sets each round

BAR MUSCLE-UPS
Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round
For athletes who have no goals of competing in the sport of CrossFit, substitute 15 Slamballs (25/20)

POWER SNATCHES
You'll build in weight each round on the power snatches
Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
These reps do not need to be completed touch and go
Record all 5 weights used, with the final score being the heaviest weight lifted


CFB-2020-02-24

CFB-2/24/2020
Warm-up
1x (:40/20)
Easy Row
Inchworm to Push-ups

Moderate Row
Active Samson

Faster Row
Push-up to Down Dog

then:

2x (:30 @ ea station)
Arch Hold
Air Squats
Hollow Hold
Air Squats
Glute Bridges

then:

BB Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill
Rowing (No Feet)
Toes-to-bar
Front Squats
Pre-WOD
9 Calorie Row
7 Front Squats (Workout Weight)
5 Toes to Bar
3 Lateral Barbell Burpees
Metcon
Metcon (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpee
-Note that there is not a row to finish the workout - you'll only be on the rower twice today
-We expect the workout to take around 15-22 minutes to complete


CFB-2020-02-22

Sweaty Saturday-2/22/2020
Warm-up
2 Rounds: (:20 ON/ :10 OFF)
Air Squats
Push-up Plank (On Hands)
AbMat Sit-ups
Air Squats
Hollow Hold Video
Arch Hold Video
Air Squats
Right Side Plank
Left Side Plank
Skill
Prep/ Practice & Scaling
Air Squats
Pull-ups
Push-up
Sit-ups
Pre-WOD
Each Athlete
5 Push up
5 Pull-up
10 Air Squats
10 Sit ups
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Working through a team version of this all bodyweight CrossFit benchmark

One athlete works while the other rests in "Team Barbara"

Teammates can split up the reps however they see fit

We'll complete all reps at one station before moving on to the next

The score is total rounds and reps completed at the end of the 20 minutes
Extra Credit
3 Giant Sets:
50' Kettlebell Cross Body Carry (Left Arm Overhead)
50' Kettlebell Cross Body Carry (Right Arm Overhead)
10 Dumbbell Side Plank Rotations (Left)
10 Dumbbell Side Plank Rotations (Right)
Max Effort L-Sit Hold


CFB-2020-02-21

WOD-2/21/2020
Warm-up
Strength
Metcon (Weight)
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
Max Rounds of ""Macho Man"" (135/95)

Rest 3 Minutes

AMRAP 3:
Max Rounds of ""Macho Man"" (155/105)

Rest 3 Minutes

AMRAP 3:
Max Rounds of ""Macho Man"" (185/135)
1 "Macho Man" complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks


CFB-2020-02-20

CFB-2/20/2020
Warm-up
Walking In 25' Increments
Quad Stretch
Knee to Chest
Cradle Stretch
Straight Leg Kicks
Side Lunges
Walking Samson Stretch
Walking Spidermans
Inchworms

In 50' Increments
Side Shuffle (Each Way)
Karaoke (Each Way)
Skip For Height
Skip For Distance
High Knees
Butt Kickers
Bear Crawl
Reverse Bear Crawl

Slamball Warmup
30 Seconds Each
Romanian Deadlifts
Strict Press & Reach
Alternating Reverse Lunges
Front Squats

Banded 3-Way Shoulder: 30 Seconds Each Direction
Skill
Walking Lunge Review and Practice

Slamball Movement Prep
5 Deadlift
5 Deadlift + Straight Arm Jumps
10 Slamballs

Bar Muscle Up Movement Prep
10-15 Second Hollow Hang
5 Kip Swings
3 Kip swings with a strong push back
3 box muscle ups - still focused on the push back before bringing the chest over the bar
1-2 Bar muscle ups
Pre-WOD
1 Round
50' Walking Lunge
1 Bar muscle up
10 Slam Balls
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18
100' Walking Lunge
3 Bar Muscle Ups
15 Slam Balls (30/20)
3 Bar Muscle Ups
Muscle up substitutions:
3 Box Muscle Ups
3 Banded Bar Muscle Ups
6 Strict Pull Ups
6 Banded or jumping pull ups
Cool Down
Lats Foam Roll:
1-2 Minutes Each Side

Glutes Foam Roll:
1-2 Minutes Each Side

Quads Foam Roll:
1-2 Minutes Each Side
Description & Stimulus
The score of today's workout is total rounds and reps completed at the end of 18 minutes

In this 3-movement workout, we can expect athletes to complete around 5-6+ rounds

This workout is all about quality bar muscle ups

Moving well on the muscle ups makes them much easier, especially when we're likely to climb into double digits reps

If you're confident with your muscle ups under fatigue, getting you best score comes down to moving quickly through the slamballs and lunges

If you know the higher skilled bar muscle ups are going to be a challenge, slow down your pace on the other two movements

Moving at a smooth pace through the walking lunges and the slamballs will allow for more efficient bar muscle ups

If you need to take a breather on the slamballs, consider the following sets:
2 Sets: 8-7
3 Sets: 5-5-5


CFB-2020-02-19

CFB-2/19/2020
Warm-up
:40 easy row
:10 rest
:40 single dumbbell kneeling overhead hold (:20 each hand)
:10 rest
:40 moderate row
:10 rest
:40 single dumbbell kneeling overhead press (:20 each hand)
:10 rest
:40 hard row
:10 rest
:40 single dumbbell (goblet) reverse lunges

then:

10 push-up to down dog
30 mtn climbers
100y lateral shuffle
Metcon
Skill
Rowing
20 Seconds Just Legs Rowing
20 Seconds Regular Rowing

Push Press
15 Dip Hold
3 Pause Push Press (:03 hold in dip)
3 Push Press

Burpee
-6 Frog Hops (NO Push-up burpee)
-3 Burpee

Box Step-ups
:30 NO Weight (Heels on the box, stand all the way up)
:30 With Workout Weight

**Keep the Heels Down and Squeeze the Legs Straight on all 4 movements**
Pre-WOD
4 Push Press
4 Burpee
8 Box Step-up
8 Calorie Row
Metcon (AMRAP - Reps)
2 Rounds
1:00 Push Press 115/75#
2:00 Burpee
3:00 Single Dumbbell Box Step-up 50/35# (24/20")
4:00 Row for Calories
Description & Stimulus
It's easy to hide during an AMRAP, keep yourself accountable by trying to hit the target reps below

Push Press- Choose a weight you can complete 20 reps with in 1 or 2 sets (don't forget you only have 1:00!)

Burpee- Target is 30 reps-Consider doing Frog Hops (above) if you do not think you can do at least 20 burpee in 2:00

Box Step-ups- Target is 40 reps- Simply lighten the dumbbell or ditch it entirely if you can't do at least 10 reps per minute

Rowing- Target is 60/45- Try and get out of your comfort zone, push the intensity!


CFB-2020-02-18

CFB-2/18/2020
Warm-up
3x (:30 @ Each Station)

AAB (Increase Intensity Each Round)
Single Unders
Samson Lunge + Hamstring Stretch
AbMat Sit-ups (No Arms/ Feet on Ground)
Skill
Double Under Practice (Focus on Hand Position)
3x
:20 Single Unders
:20 Double Unders
:20 Rest

Deadlift Practice
10 Slow Eccentric Romanian Deadlift (Focus on Grip, Active Shoulders & Neutral Spine)
10 Deadlifts
Strength
Deadlift (12 Minute to Build to a Heavy Set of 5)
Do Not Drop the Barbell, Rather Control it to the Ground
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13:
60/45 Calorie Assault Bike

Directly Into...

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
If short on bikes, stagger heats by 5 minutes
Description & Stimulus
-Deadlifts are a big focus today, as they're included in both parts

-We'll start the day by building to a heavy set of 5 deadlifts

-For conditioning, our 13-minute workout begins with a buy-in effort on the bike

-The buy-in happens only once during the workout

-We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion

-The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet

-We’re moving a moderate barbell load for 5 reps each round

-Athletes can choose a weight that they see themselves going unbroken with throughout the workout

- Double under sets should be small and quick, choose a variation that allows you to complete the work in 30 seconds or less each round


CFB-2020-02-17

CFB-2/17/2020
Warm-up
2x
3 Inch Worms w/ Yoga Push Up
6 Active Spiderman Lunges
9 Air Squats to Medicing Ball Target
12 PVC Pass Thru
Skill
Toes-to- Bar
1. Prep
2x
:20 PVC Hollow Hold
:10 Rest
:20 PVC Arch Hold
:10 Rest
:20 PVC V-ups
:10 Rest

2. Practice
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

Power Snatch

1. Prep/ Practice
3 Hang Jump Shrugs (Elbows Locked)
3 Hang High Pulls (Bend the Elbows High and Outside)
3 Hang Power Snatches (Keep the Bar Close)
3 Power Snatches

Overhead Squat (Focus on Externally Rotated Shoulders)

1. Prep/ Practice
5 PVC Pausing Overhead Squats (3 Seconds in Bottom)
5 Barbell Pausing Overhead Squats (3 Seconds in Bottom)
5 Barbell Overhead Squats (No Pause)

Wall Balls

1. Prep/ Practice
5 Front Squats
5 Push Press
5 Wall Ball
Metcon
Metcon (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into...

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
Pre-WOD
1 Round
With Empty Barbell:
5 Toes to Bar
5 Wallballs
5 Power Snatches
5 Overhead Squats

1 Round
With Workout Weight Barbell:
3 Toes to Bar
3 Wallballs
3 Power Snatches
3 Overhead Squats
Description & Stimulus
-Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout

-There is no rest between each of the 5 round pieces

-The score is total time it takes to complete the 10 total rounds

-We expect this workout to take around 10-18 minutes to complete

-The barbell is intended to be VERY LIGHT

-This should be a weight that athletes can complete the power snatches in 2 sets and the overhead squats in 1

-Athletes should choose a medicine ball weight that allows them to complete the wallballs in 2 sets or less

-Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets


CFB-2020-02-15

CFB-2/15/2020
Warm-up
With a running clock spend :40 at each station

Round 1
Station 1: Easy Row
Station 2: Active Spidermans Lunges
Station 3: Barbell Good Mornings

Round 2
Station 1: Moderate Row
Station 2: Mountain Climbers Video
Station 3: Barbell Romanian Deadlifts

Round 3
Station 1: Faster Row
Station 2: Slow Burpees
Station 3: Barbell Deadlifts
Skill
Practice getting on and off the rower as quickly as possible with your teammates.

With a lot of transitions on the rower, let’s find a strap tightness that makes it easy for all athletes to get in and get out. The goal here is to find the sweet spot that doesn’t have to be adjusted at all during the whole workout. Not too tight, not too loose.
Metcon
Metcon (AMRAP - Reps)
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)
No Rest Between Rounds
Description & Stimulus
-One athlete works at a time while the other two rest in this team of 3 workout

-With a 1:2 work to rest ratio, we’re looking for a high intensity during the work intervals

-There is no required break up plan, as teams can switch out however they best see fit

-Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell

-There is no rest between rounds - teams will move right back to the rower following the deadlifts (36 minutes straight)

-Athletes will record total reps at each station, with their final score being total reps accumulated over the 4 rounds


CFB-2020-02-14

CFB-2/14/2020
Warm-up
4x
10/8 calorie row
8 goblet squats
Strength
Back Squat (3x3, 3x2, 3x1)
9 total sets

goal is to increase weight by 5-10# each set
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP12
5 pull-ups
10 air squats
15 sit-ups


CFB-2020-02-13

CFB-2/13/2020
Warm-up
Metcon
Metcon (6 Rounds for time)
Every 4:00 x6
15/12 calorie AAB
15 russian kb swings 70/44#
50' walking lunge


CFB-2020-02-12

CFB-2/12/2020
Warm-up
2:00 row + 40y lunges (spiderman, lateral, samson, reverse)

3x
:20 deadhang
5 strict hspu
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP20
20 wall balls
20 single arm db snatch 50/35#
20 box jumps 24/20"
20 single arm db push press (same as above)
20/15 calorie row


CFB-2020-02-11

CFB-2/11/2020
Warm-up
2:00 aab

then:

20 pvc pass thru
10 scorpion twist
10 yoga push-ups
Strength
Bench Press (5x6)
Metcon
Metcon (4 Rounds for reps)
Tabata
Strict pull-ups
AAB
Push-ups
AAB


CFB-2020-02-10

CFB-2/10/2020
Warm-up
500m row

then:

2x

10 hang power clean
10 front squat
40 double under
Strength
Hang Squat Clean (12 minutes to build to a heavy single)
athlete will deadlift bar up to full extension before re-lowering down (bar does not go past knees) and pulling into a front squat
beginners work up to set up 3

recommended warm up: 5-4-3-2-1-1-1 (as needed) every :90 - 2:00
Metcon
Metcon (AMRAP - Reps)
AMRAP9
1-2-3-4-5-6....etc
Hang Squat Clean 135/95#
*30 double under after every set


CFB-2020-02-08

Sweaty Saturday-2/8/2020
Warm-up
3x
6 burpee
12 air squats
200m run
Metcon
Metcon (AMRAP - Reps)
3 rounds of:
1:00 AAB
1:00 handstand push ups
1:00 box step overs 24/20"
1:00 farmers carry 53/35's
1:00 wall balls 20/14#
1:00 rest


CFB-2020-02-07

CFB-2/7/2020
Warm-up
2x
10 ring rows
10 good morning
10 lateral lunges
Metcon
Metcon (5 Rounds for time)
AMRAP5 x 5 rounds
15/12 calorie row
10 power clean 155/105#
25 sit-ups
Goal is 2:00 of rest each round.

Early rounds of power cleans should be ub/ tng.

Scale sit up reps if needed


CFB-2020-02-06

CFB-2/6/2020
Warm-up
GAME TIME!

**coach's choice**
Strength
Bench Press (Every 2:30 x5 complete 8 ub bench press)
try and use same weight for all sets
Metcon
Metcon (Time)
3 rounds of:
20 slam balls
100' walking lunge
20 slam balls
100' walking lunge


CFB-2020-02-05

CFB-2/5/2020
Warm-up
AMRAP6
5 rollover v sits
5 cal aab
5 beat swings
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP30-teams of 3
5 toes to bar
7/5 calorie AAB
5 hang power snatch
Add weight every 6 rounds
Rd 1: 75/55
Rd 2: 95/65
Rd 3: 115/85
Rd 4: 135/95
Rd 5: 155/105 (AMRAP)
Description & Stimulus
-Initial rounds should be around :60
-scale toes to bar with knees to elbow or 10 abmat sit ups
- teams should complete at least 21 rounds total; coaches should scale athletes accordingly to achieve at least 21 rds


CFB-2020-02-04

CFB-02/04/2020
Warm-up
2x
1:00 AAB
15 emtpy bb good morning
40y walking lunge
Metcon
Metcon (Time)
1200m run
30 deadlifts 245/165#
45 bar lateral burpee
Accessory
Metcon (Weight)
4x
12/12 single arm bent over row AHAP
Description & Stimulus
Run- 5:00-8:00, scale the distance as needed to complete in time frame. If your not comfortable running, alternating between walking and jogging is OK with us!

Deadlifts- This should be a heavy/ challenging weight. You should choose a weight that forces you to break up the set of 30 reps 4-6 times.

Burpees- try and keep moving they are more mental than anything. get as far as you can before the 16:00 time cap

We expect athletes to finish this workout between 10:00- 16:00

The accessory work is a STRENGTH stimulus which means you should NEED :90-2:00 of rest between each set to successfully lift As Heavy As Possible (AHAP). Make sure to control the weight during the decentric phase


CFB-2020-02-03

CFB-2/3/2020
Warm-up
1x
500m row
10 spiderman lunges
5 inch worms
Strength
Push Press (10-12 minutes to build to heavy set of 3)
Metcon
Metcon (Time)
21 push press
5 rounds of "Cindy"
15 push press
3 rounds of "Cindy"
9 push press
1 rounds of "Cindy"
Description & Stimulus
-We'll build to a heavy set of 3 push presses to start off this strength biased Monday

-The barbell starts from the rack for today's strength portion and comes from the floor during the conditioning piece

-Choose a push press weight in the workout that allows you to complete the listed reps in 1-3 sets.

1 Round of "Cindy" is:
5 Kipping Pull-ups
10 Push-ups
15 Air Squats

-Choose a rep number or variation for the pull-ups and push-ups that allows you to complete the listed reps in 1-3 sets

Push-up Subs:
Reduce Reps
Elevate Hand to Box or Bench
Knee Push-ups

Pull-up Subs:
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows

We expect this workout to take athletes between 12-22 minutes to complete


CFB-2020-02-01

Sweaty Saturday-2/1/2020
Warm-up
3x
10 push-ups
10 kettlebell swings
20m run
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP18-Teams of 2-Alternate full rounds
21 db snatch 50/35#
15 box jump over
9 toes-to-bar
beginners:

21 sit-ups
15 kb swing
9 box jumps
Accessory
Metcon (4 Rounds for reps)
4 rounds of
24/18 max effort calorie row
work in groups of 3 (1:2)


CFB-2020-01-31

CFB-1/31/2020
Warm-up
2 rounds of
15/15 bulgarian split squat
15 slow wall squats
1:00 row
Strength
Back Squat (EMOM 10 x1 Back squat)
use heaviest weight from last week for all sets
Metcon
Metcon (Time)
AMRAP14
80 air squats
800m run
80 air squats
Max burpee to 6" target in remaining time
if you have a vest wear it, not all athletes will make it to the burpees


CFB-2020-01-30

CFB-1/30/202
Warm-up
30 strict pull-ups
* 6 burpee everytime you break
Metcon
Metcon (AMRAP - Reps)
4 rounds of:
1:00 calorie AAB
:20 rest
1:00 push-up
:20 rest
1:00 ring row
:20 rest
1:00 plank
:20 rest
1:00 ball slams
:20 rest


CFB-2020-01-29

CFB-1/29/2020
Warm-up
40/30 calorie AAB
20 empty barbell good morning
20 empty bb back squats
Strength
Deadlift (EMOM10 x 2 Deadlift)
Metcon
Metcon (Time)
3 Rounds of:
150 double under
100' SingleDB Walking lunge 50/35#
20 single arm db push press 50/35#
18:00 time cap


CFB-2020-01-28

CFB-1/28/2020
Warm-up
10 minutes of:
200m row
20 sit-ups
5 strict pull-ups
Strength
Bench Press (Every 2:30 x 5, 10 UB Bench Press)
Metcon
Metcon (3 Rounds for reps)
Every 5:00 for 15:00
Row 500m
12 Power Cleans 155/105#
goal is 1:30-2:00 of rest each round


CFB-2020-01-27

CFB-1/27/2020
Warm-up
Row 500m
25 KB Taters
Strength
Front Squat (E2MOMx5)
take a few sets and find a heavy set of 4 reps that will challenge you for 5 rounds, you can add weight if needed
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:00 x 3, Rest 3:00
Climb the Ladder
3 Chest to Bar
5 Hang Squat Clean 185/135
6/5, 9/5, 12/5, etc.
Start over each round


CFB-2020-01-25

CFB-1/25/2020
Metcon
Metcon (Time)
2 rounds of
800m
40 kettlebell swings 70/44#
40 wall balls 30/20# (10' target)


CFB-2020-01-24

CFB-1/24/2020
Warm-up
5:00 row
Strength
Back Squat (12 min to build to heavy set of 2)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP15
60 calorie AAB
40 toes-to-bar
20 power snatch 135/95#


CFB-2020-01-23

CFB-1/23/2020
Metcon
Metcon (Time)
3 rounds of:
1000m row
50 ohs 95/65
Accessory
3x 20 ghd hip extension


CFB-2020-01-22

CFB-1/22/202
Warm-up
3:00 AAB
30 push-ups
10 ring dip
Strength
Bench Press (4x 10 + 1x 20)
Metcon
Metcon (4 Rounds for time)
AMRAP3 x4, rest 3:00
1k AAB
max muscle-ups


CFB-2020-01-21

CFB-1/21/2020
Warm-up
3x
8 med ball cleans
2 wall walks
Strength
Squat Clean Thruster (EMOM10 x 3 )
Metcon
Metcon (AMRAP - Reps)
AMRAP8
100 air squats
max single arm db hang clean and press 50/35#


CFB-2020-01-20

CFB-1/20/2020
Warm-up
2x
400m row
15 russian kb swing
5 pull-up or 5 ring row
Strength
Deadlift (EMOM10 x 3 Deadlift)
Metcon
Metcon (Weight)
EMOM20
1: 8 Devil's press 50's/35's
2: 12/9 calorie row
3: 15 pull-ups
4: rest


CFB-2020-01-18

CFB-1/18/2020
Warm-up
Metcon
Metcon (4 Rounds for reps)
Every 4:00 x4
15 hang power cleans 135/95#
15 wall ball 20/14# (10')
15 box jumps 24/20"
Extra Credit
Metcon (Time)
For time
30 Bench Press 155/105
30 Ring Dips
30 HSPU
30 Push Ups
12:00 time cap


CFB-2020-01-17

CFB-1/17/2020
Warm-up
2x
10 hang power snatch
10 overhead squat
10 hang squat snatch
5 strict pull-ups
Strength
Metcon (Weight)
Every :90 x5
1 power snatch
1 overhead squat
1 squat snatch
Metcon
Metcon (AMRAP - Reps)
AMRAP10
21-15-9
Power snatch 115/75#
Chest-to-bar pull-up

max overhead squats in remaining time
Accessory
Metcon (No Measure)
Accumulate 3:00 - snatch grip oh hold WOD weight