April 28, 2013

WODs

Thursday WOD – 092117

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES STARTS TODAY!
The CF Team Series has started!! All workouts will be performed in classes.
Two divisions: Rx and Scaled. SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1a. Rope Climb Technique
1b. Suitcase Cary: 4 x 100′ per side

2. PARTNER THROWDOWN EVENT 1
For time:
100-cal. row, switch as needed
100 hanging knee raises, total

Fitness
1a. Rope Climb: 4 x 1
1b. Suitcase Cary: 4 x 100′ per side

2. PARTNER THROWDOWN EVENT 1
For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Performance
1a. Legless Rope Climb: 4 x 1
1b. Suitcase Cary: 4 x 100′ per side

2. PARTNER THROWDOWN EVENT 1
For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Wednesday WOD – 092017

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

All Levels
4 Rounds:
1:00 Bike
0:30 LSP
0:30 RSP
1:00 Row
2:00 Rest

Rest 5:00

4 Rounds:
1:00 Bike
0:30 Burpees
0:30 Mtn Climbers
0:30 Russian Twists
2:00 Rest

Tuesday WOD – 091917

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1a. BS: 10-8-7-7@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

2. 4 Rounds:
10 KB FR Lunge 53/35, 70/53
16 Single Arm Ring Row
Rest 2:00
60 Wallballs 14/10, 20/14

Fitness
1a. BS: 10-8-7-7@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

2, 4 Rounds:
10 KB FR Lunge 53/35, 70/53
16 Single Arm Ring Row
Rest 2:00
60 Wallballs 14/10, 20/14

Performance
WL
pClean clusters: 1.1.1 x5 rest 90s

STRENGTH
1a. BS: 10-8-7-6@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

METCON
4 Rounds:
10 KB FR Lunge 53/35, 70/53
16 Single Arm Ring Row
Rest 2:00
60 Wallballs 14/10, 20/14

ACCESSORY
a. DB Bicep Curl: 3×10 @20X0 – rest 60s
b. Side Lying Hip Raises: 3×15 /side – rest 60s (https://instagram.com/p/BXjNmqqA4q0/)

Monday WOD – 091817

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1a. DB/KB High Pull: 4×7 @20X0
1b. 1-arm KB Z Press: 4×7 @20X2

2. 6 Rounds:
50′ Bear Crawl
60 Single Unders
12 DB Snatch 35/20
Rest 1:00

Fitness
1a. DB/KB High Pull: 4×7 @20X0
1b. 1-arm KB Z Press: 4×7 @20X2

2. 6 Rounds:
2 Wall Walks
40 Double Unders
12 DB Snatch 50/35
Rest 1:00

Performance
WL
Hang Power Snatch: 5×3

STRENGTH
a. DB/KB High Pull: 4×7 @20X0
b. 1-arm KB Z Press: 4×7 @20X2

METCON
6 Rounds:
2 Wall Walks
50 Double Unders
12 DB Snatch 60/40
Rest 1:00

ENGINE
5 Minutes after finishing METCON:
Every 2:00 for 10:00
10 BBJO 24/20
6 Ring Dips @21X1

Saturday WOD – 091617

The moment when you feel a pulled hamstring.

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
With a partner:
0:00-10:00
2,4,6,8… Ring Rows
5,10,15,20… Calories Assault Bike

15:00-27:00
400m Run
15 Thrusters 65/45
20 Toes to bar

Fitness
With a partner:
0:00-10:00
2,4,6,8… C2B Pullup
5,10,15,20… Calories Assault Bike

15:00-27:00
400m Run
15 Thrusters 95/65
20 Toes to bar

Performance
WL
1. Snatch: 20:00 to find a Max for the day
2. C&J: 20:00 to find a Max for the day.

METCON
With a partner:
0:00-10:00
2,4,6,8… Bar Muscle Up / Ring Muscle Up
5,10,15,20… Calories Assault Bike

15:00-27:00
400m Run
15 Thrusters 95/65
20 Toes to bar

Friday WOD – 091517

The purpose of exercising is not to see how many calories your fitbit says you burned so you can go home and pig out on treats that fit your macros. Exercise is about being functional and vibrant and strong enough for your function in your everyday life and whatever your goals are outside of the gym.

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1. RDL: 5×6 @30X1

2a. Nordic Hamstring Curls: 3×7 @30X0
2b. BB Glute Bridge: 3×10 @20X1
2c. Suitcase Deadlift: 3×8 @20X0

Fitness
1. RDL: 5×6 @30X1

2a. Nordic Hamstring Curls: 3×7 @30X0
2b. BB Glute Bridge: 3×10 @20X1
2c. Suitcase Deadlift: 3×8 @20X0

Performance
WL
Jerk Doubles: 5 sets

STRENGTH
RDL: 5×6 @30X1

ACCESSORY 1
a. Nordic Hamstring Curls: 3×7 @30X0
b. BB Glute Bridge: 3×10 @20X1
c. Suitcase Deadlift: 3×8 @20X0

ACCESSSORY 2
a. Suitcase Carry: 4 x 100′ per side
b. Strict Ring Dip: 4×6 @22X1
c. 1-arm DB PP: 4×6 @20X1

Thursday WOD – 091417

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1a. Push Jerk: 5-3-5-3
1b. Suitcase Cary: 4 x 100′ per side

2. AMRAP 3
5 DB push press 35/25
10 push-ups
20 air squats
Rest 2:00
X4

Fitness
1a. Push Jerk: 5-3-5-3
1b. Suitcase Cary: 4 x 100′ per side

2. AMRAP 3
5 DB push press 50/35
10 push-ups
20 air squats
Rest 2:00
X4

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
1:00 Single Unders
0:20 1-arm Ring FLR /side
100′ Axle Bar OH Carry w/ KBs hanging from ends