• CFSB “Fast and strong hips”
  • Strength: A) Front Squat 20′ to work to heavy single B1) Tempo push ups 2 second down 2 second hold 2 second up 3 x 10 B2) Candlestick to lever http://gymnasticswod.com/content/candle-stick-lever 3 x 10 Conditioning: 10min AMRAP Russian KBS (32/24kg) Push press (95/65lb) Front-rack reverse lunges (95/65#)

  • July 30, 2015
  • CFSB “Happy Anniversary Colla!”
  • Strength: 20min clock A) Strict Press 15′ for heavy single B) 5’ EMOM Performed individually against clock after Part A is complete 3 push press + 2 Power Jerks + 1 Split Jerk @ 70% split jerk Conditioning: Colla’s 3 years @ CFSB Round 1 5 Clean 30 Double unders 10 HSPU 15 Pull ups Round […]

  • July 29, 2015
  • CFSB “Little Chipper”
  • Strength: A) Snatch 15′ to work to heavy single B) 7′ EMOM 1 Snatch high-pull + 1 2 Position power snatch @ 70% of “A” (Mid thigh, knee) Conditioning: Thrusters Cal row

  • July 28, 2015
  • CFSB “If Sally fell, would you help her up?”
  • Strength: A) Back Squat 20′ to work to heavy single B1) Strict ring dips 3 x ME B2) Handstand hold facing wall 3 x 45″ Conditioning: Bring Sally Up – Back squats 5 burpees per missed rep coach keep tally on small whiteboard 25 Wall balls per dropped bar

  • July 27, 2015
  • CFSB “Back to some basics”
  • Strength: A) Clean and Jerk 15′ to find heavy single B1) Hip shoots http://gymnasticswod.com/content/hip-shoots 3 x 1 lap (fwd only) (use sliders, regress to bridges) B2) Ring push ups/parallete push ups (since only one parallete can either share or just ring push ups) 3 x ME Conditioning: Thrusters C2B Pull ups HR Push ups  

  • July 26, 2015
  • CFSB “Karen enjoys hikes”
  • Strength: A) Snatch 3x @ 75% 3x @ 80% 2x @ 85% 2 x 2 @ 80% B) Clean pull 3 x 3 @ 110% clean  double unders  box jumps (24/20) (30/24)  wall balls

  • July 23, 2015
  • CFSB “Throwdown Thursday”
  • Strength: A) Front Squat 5 x 5 @ 80-85% (increase in weight on last set) 1b) Turkish get up 3 x 4/4 ahap 2b) Strict Press in split position 3 x 5 ahap Conditioning throw down Thursday A) 5 clusters @ (80%/60% BW) B) 30″ pull ups

  • July 22, 2015
  • CFSB “Chipper Fun”
  • Strength: A) Hang clean (mid thigh) 5 x 3 @ 70% (increase in weight on last set) 1B) L-sit 4 x 30-45″ (off boxes, paralletes, dumbbells 2B) Toes to rings 4 x 10 Conditioning: hand release push ups toes to bar hang cleans barbell lunges push press

  • July 21, 2015
  • CFSB “Simple Couplet”
  • Strength: A) Push Press 75% x 5 80% x 5 x 2 85% x 5 B) OHS 5 x 3 @ 70% Snatch (increase in weight on last set) Row 400m  power snatches

  • July 20, 2015
  • CFSB “Deadlift with some Gymnasty”
  • Strength: 1a) Back Squat 3 x 10 @ 75% (increase in weight on last set) 1b) Half kneel upside down KB Press 3 x 5/5 (work to heavy) B) Handstand walk to wall 5-7′ Practice (modify by handstand hold) Conditioning:  burpee to target handstand push ups  Deadlift

  • July 19, 2015