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WODS 11/27-12/3


MONDAY 11/27/2017

WARMUP:

 

300 Meter Row

 

10 Box Step-Ups

10 Air-Squats

10 Broad Jumps

 

10 Box Jumps

10 Wallballs shots 

10 Samsons

 

Mobility: 

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Ankle Stretch on Box – :30 Seconds Each Side

Step one foot forward into a lunge on the box. Keeping the heel on the planted, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Pass Throughs – :30 Seconds


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions

 

STRENGTH: On the 1:30 x 5 Sets:
3-Position Power Snatch

 

After deadlifting the bar from the ground, the first power snatch is completed from the pocket position – the high hang. Returning the bar to the hang position, the second power snatch is taken from just above the knee. Returning the bar to the ground for the third repetition, the final power snatch is taken from the floor.

 

On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch

On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch

On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 4:30… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 6:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

 

 

“Humpty Dumpty”

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs. Wall Balls should be able to be completed in 1-4 sets each round.

 

TUESDAY 11/28/2017

WARMUP:

 

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds

Active Spidermans 

Ankle Stretch 

Active Samson 

Pigeon Pose 

Air Squats 

Wide Stance Side Lunge

 

 

TEAM WOD: (Teams of 2)

AMRAP 20: 

Row (Calories), Wall Balls, and Kettlebell Swings

 

Complete as many rounds as possible in 20 mins of:

10 Row (Calories) 

15 Wall Balls (20/14)

15 Kettlebell Swings (53#/35#)

 

* Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wall balls. When he/she finishes 15 WBs, team member 1 starts with the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…… Post total rounds completed and team member in Sugar Wod 

 

 

 

WEDNESDAY 11/29/2017

WARMUP:

 

 

30 Seconds

Jumping Jacks 

Walkouts 

Active Samson 

Wide Stance Walkouts 

Air Squats 

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

 

CLEAN AND JERK TECHNIQUE

 – Power Clean Skill
Every 90 Seconds x 6 Sets:
2 Reps – Pausing Power Clean (
Video)

*Pauses take place at:

1 – Knee-level

2 – Jumping Position (mid-thigh)

3 – Power Catch Position

Using the video as reference, we have three distinct pauses in these repetitions. In each pause, hold for a solid two-seconds before moving on.

1st Pause – Knee-level. We are looking for rigid extension of the back here, with our lats on (keeping the bar close to the body). Our shin bones should be vertical, as the knees track back and out of the way as the bar breaks from the ground.

2nd Pause – Jumping position. The bar should be around mid-thigh, with a slight bend in the knees and a slight inclination of the torso. Shoulders should just just over the bar.

3rd Pause – Receiving position. In a quarter squat, with the weight back on the heels and the chest proud with high elbows. A very common tendency is to allow the knees to push forward in this catch, in a “muted hip” fashion. Sit back with the waist, as if we are moving into a full front squat.

Enter current/estimated Clean 1RM

 

Submit

Set #1 – 2 Repetitions @ 55% of 1RM Clean

Set #2 – 2 Repetitions @ 60% of 1RM Clean

Set #3 – 2 Repetitions @ 65% of 1RM Clean

Sets #4, 5, and 6 – 2 Repetitions @ 70% of 1RM Clean

 

 

“Gwen”

15-12-9 

Unbroken Clean and Jerks

Athletes choice on loading.

“Gwen” is a fun and different benchmark workout in that athletes get to choose their weight on the barbell. Not only does this workout test strength and power, but also conditioning. Weight should be something that they can ‘touch and go’ the for 15-20 repetitions. This means that there is no pause or re-gripping at any point on the ground. Athletes may pause briefly in the front rack before bringing the bar back down to the hips. If athletes are on the fence about 2 loads, going on the lighter side is the better option in order for them to get a score for the day.

There is no time component to the workout today, however giving some structure will allows the class to run smoothly and help athletes choose the right weight. An option is to start the first set on the 0:00, second set on the 5:00 and third set on the 10:00. If athletes need a little longer of a break, sets can be performed on the 0:00, 7:00, and 14:00. We want to aim to get this done in under 20 minutes.

 

 

THURSDAY 11/30/2017

WARMUP:

:30 Seconds

Jumping Jacks

Quad Stretch

Knucle Drags

Side Lunge

Active Spidermans

Active Samson

Push-ups to Down Dog

Air Squats

 

“Murph”

Run 1 Mile

100 Pull-Ups

200 Push-ups

300 Air Squats

Run 1 Mile

Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

At CFNE, we perform “Murph” twice a year. Once on Memorial Day and once on Thanksgiving to honor a fallen hero and to give thanks for our freedoms and the lives we get to live because of people like Michael Murphy. “Murph” is a significant amount of volume. Completing any version of this workout, whether it be half of the work or the full thing, is an honor to be had. There are several modification options listed here below, including a common portioned version of the full volume that has worked great in the past. If athletes are unable to run today, substitute a 2,000/1,600 meter row.

Partitioned “Murph”

1 Mile Run 

20 Rounds: 

5 Pull-ups, 10 Push-ups, 15 Air Squats

1 Mile Run

“Murph” Option A

800 Meter Run

7 Rounds:

5 Pull-ups, 10 Push-ups, 15 Squats

800 Meter Run

“Murph” Option B

1 Mile Run

12 Rounds:

5 Pull-ups, 10 Pushups, 15 Squats

1 Mile Run

 

FRIDAY 12/1/2017

WARMUP:

 

Line Drills

Run 200 Meters 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

 

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

PAUSE FRONT SQUAT

On the Minute x 10:

1 Pausing Front Squat

There are two pauses in today’s squat:

Parallel

Bottom Position

As we descend into the squat, our first aim is to come to a complete stop at parallel. Pause here for a full 2 seconds. The second pause is in the bottom of our active squat. It is worth noting that there does not need to be a very large distance between parallel and our bottom position. For some athletes, it may be 3-5 inches, and for some, it’s 6+ inches. The goal here is not to create or find larger differences in positions (mobility will dictate), but rather body awareness and control. All repetitions are taken from the rack.

Set #1, On the 0:00… 1 Rep @ 45% of 1RM Front Squat

Set #2, On the 1:00… 1 Rep @ 50% of 1RM Front Squat

Set #3, On the 2:00… 1 Rep @ 55% of 1RM Front Squat

Set #4, On the 3:00… 1 Rep @ 60% of 1RM Front Squat

Set #5, On the 4:00… 1 Rep @ 65% of 1RM Front Squat

Set #6, On the 5:00… 1 Rep @ 70% of 1RM Front Squat

Set #7, On the 6:00… 1 Rep @ 70% of 1RM Front Squat

Set #8, On the 7:00… 1 Rep @ 70% of 1RM Front Squat

Set #9, On the 8:00… 1 Rep @ 70% of 1RM Front Squat

Set #10, On the 9:00… 1 Rep @ 70% of 1RM Front Squat

 

"JAILBREAK"

“Jailbreak” Part #1
AMRAP 10:

3 Bar Muscle-Ups

5 Front Squats (135/95)

7 Burpee Box Jump Overs (24/20)

 

Rest 2:00

 

“Jailbreak” Part #2
35 Burpee Pull-Ups for Time

 

This workout has two separate scores.

In Jailbreak Part #1, we are introducing a triplet balancing a higher skill gymnastic movement (Bar MU), with a heavier load (front squat), next to a simple yet effective conditioning movement (burpee box jump overs). Our aim is to train the Bar MU while breathing heavy and fatigued. If we are not completing bar muscle-ups today,  complete 6 CTB Pull-Ups per round.

 

SATURDAY 12/2/2017

WARMUP:

 

:30 Seconds

Easy Bike 

Knuckle Drags 

Active Spidermans

 

Medium Bike 

Side Lunge 

Active Samson

 

Faster Bike 

Push-up to Down Dog 

Air Squats

 

“Long Gone”

5 Rounds:

AMRAP 1:00 at each station:

Wall Balls (20/14)

Dumbbell Snatch (50/35)

Calorie Bike

Rest 1:00 between rounds

 

Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds.

 

 

SUNDAY 12/3/2017

WARMUP:

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

Line Drills

400 Meter Run 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

 

 

“Swing Set”

AMRAP 15:

100 Meter Run, 2 Kettlebell Swings (53/35)

100 Meter Run, 4 Kettlebell Swings (53/35)

100 Meter Run, 6 Kettlebell Swings (53/35)

100 Meter Run, 8 Kettlebell Swings (53/35)

100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round.

Choosing a weight on the kettlebells that athletes could complete the round of 20 unbroken if they needed to. If unable to run today, substitute one of the following:

10/7 Calorie Schwinn Bike 

7/5 Calorie Assault Bike 

100 Meter Row

Earlier Event: November 19
WODS 11/20-11/26
Later Event: December 3
WODS 12/4-12/10