3.6.15

IMG_3619-2ALL CLASSES MEETING TODAY!!!

We will also be offering a Special 10am CFE Class in the Annex! 

CFE WOD will be Announced on the CFSF CFE FB Group.

 

Friday Night Lights will begin at 4PM this Week!! Heats will kick off around 420PM. Child Watch is Provided. 

MOB/DYNWU

We will be offering an Additional optional WOD for after you have Completed 15.2 tomorrow. The Optional WOD will be Completed after all Heats have finished 15.2. 20M Partner AMRAP: 30 Power Cleans (135/95), 30 CTF Pushups, 30 GHD SU, 100m Row.

 

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg for Scaled Masters and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.2 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

3.5.15

IMG_3622ALL EARLY AM CF and CFE CLASSES for THURSDAY 3/5/15 ARE CANCELLED!!! CFMoms Class will still meet as normally scheduled. However; We will be offering a WOD Open Gym time from 10am-1pm with Child Watch being offered from 10-12noon.

Our PM and Kids Classes are TBD. We want to wait and see how bad the weather and roads get before we make any decisions in regards to the PM classes. We will post on our CFSF FB page once we have made that decision. Your safety as well as the safety of our Coaches is always our #1 Priority!

 

 

CF:

MOB

 

A. DYNWU- Snatch Skill Work

Utilizing PVC and Empty Barbell. Movement Pattern Review.

Work  3 POS Snatch Drills. Work Dropping Under BB and Speed.

 

B. Pausing Full Snatch. 2s Pause Above Knee

3-3-3-3-3. Increase Load with Each Set. 

 

C. 10M AMRAP

5 OHS (135/95)

10 Wallballs (20/14)

15 Burpees to Plate (45/25)

 

D. Optional Core Work

150 Abmat SU (50 GHD SU/50 Back Hip Ext)

100 Rollups 

50 Reverse Crunch 

 

 

3.4.15

IMG_3618CFE:

MOB/DYNWU

15M EMOM:

150m Row. Then:

5M Wallballs for Reps

1M Rest

5M SU for Reps

 

CF:

MOB/DYNWU

A. Front Squat

3-3-3-3

 

B. Drop Snatch

5-5-5-5

 

C. For Time:

50 Box Jumps (24/20)

50 DL (135/85)

50 Dbl Unders 

50 Cal Row

3.3.15

IMG_3617CFE:

MOB

DYNWU

(SI)

2 by 400m. 30s Rest

4 by 600m. 1M Rest

1 by 800m. 

 

 

 

 

CF:

MOB

DYN Barbell Movement Integrity WU

 

A. Push Jerk

Work Up to a 3RM

 

B.  Strict Pull-up Work or Strict Muscle Up Work

5 by 8. Utilize Bands and Low Bar as Progression 

If you can string more than 5 Strict Pull-ups together work Strict Mup Progressions w/Coach

 

C. 4 RFT:

400m Run

15 Russian KBS (53/35)

15 KB SDHP (53/35)

3.2.15

IMG_3615CFE:

MOB/DYNWU

12M AMRAP:

10 DU

10 Donkey Kicks

10 Burpees 

10 Sit-ups

Then: 1600m Run or 2000m Row

 

 

 

CF:

MOB/DYNWU

 

A. Snatch Hang High Pull + Hang Snatch 

Warmup. 3-3-3-3. Do Not Work above 70%

 

B. Back Squat

6-4-5-2-2-2

 

C. 5 RFT:

5 HSPU

10 Pull-ups

15 Wallballs (20/14)

 

D. $$ Optional Cash Out $$

4 by 100m Sprints. 30s Rest between Each Sprint.

30 GHD SU

20 Reverse Hypers