Squat 5×5

Bench 3×5

GHD back Ext 3×15

Chin Ups 5 sets

Let’s get prepared for tomorrow’s Open WOD by hitting a circuit which covers a wide array of movements. You’ll spend 1 minute at each station, then get 1 minute off. This is designed to get all your systems firing with a thorough workout, but with a lot of rest so you can hit it hard and still have those batteries charged for the WOD coming Thursday. The movements are:

1) Wallballs 20/14

2) Push-ups

3) Dumbell pushpress 35/25

4) Dips

5) Pistols

6) Pull-ups

7) KB Swings 53/35

Sit-ups

9) OH Lunge 45/25

10) Box Jump up and overs 24/20

11) Double unders

12) Power cleans 75/45

13) Barbell Burpees

14) Power Snatches 75/45

15) Calorie Row

*Total reps is the score. You will have a sheet to record your score during each minute-long rest period. This should be a fun one, folks. So bring the energy.

Ok here’s how the Games are going to work at CSA…

CFHQ will be releasing the WODS on Wed Night of each week at 5PM (Starting this week).

For the next 5 Weeks…Each Thursday the “Games” WOD will be the WOD of the Day. Everyone Registered or not will be doing this WOD.

You can Choose to Kill it on Thursday and be done with it (1 & Done), or you can walk through the movements and come in on Saturday during the “Competition Team Training Session” at 11AM and Kill it then.

We are also adding a final Games Training Session on Sunday’s for the next 5 weeks after Endurance WOD that way you can come in and Hit it Hard @ the last chance “Games WOD Session” at 12:30PM.

So our CF CSA Athletes have 3 Opportunities to SMASH the Games WOD each week (All Day Thursday, Sat @ 11AM and Sun @ 12:30PM).

Talk to your Coaches about which days and programming approach works best for you i.e., doing the WOD only once during the week, a movement walk-through on Thursday and then killing it on the weekend (Sat or Sunday) or a double whammy of “Kill It Thursday” rest and “Smash it Sunday” Approach, every athlete (and their schedule) is different so we are being flexible by adding extra training/judging times, be smart in your strategy and most of all LETS HAVE SOME FUN… BRING ON THE GAMES!!!!!!

Warm Up:
10 minutes Cartwheel practice/Hand Stand walk Practice

For QUALITY
5 ROUNDS:
10 Toes to Bar from L Hangs
10 Dumbbell Planche Throughs with a weight you can handle to keep elbows locked out

You now have one last day to sign up for the Open. If you are still unclear how this works, because we have a number of new faces around, please ask a trainer to explain exactly what is going to happen. You won’t regret participating, its an amazing experience.

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Front Squats

5×3 – *5 sets of 3, right Jess?

Work up to a heavy set, but not a 3-rep max. And stick ith that weight for every set.

Then….

Cardio- 30 minute run or 20 minute Row. you can chose to run the hill, or 2-3 miles around he block. NOT FOR TIME. Choose a somewhat brisk pace, around 80% effort, and maintain that for the entire run. Take advantage of not smashing a timed workout, as Wednesday will be VERY intense, being the first day of the Open.

Monday’s Strength WOD:

Squat 5×5

Press 5×5

Dead Lift 5×1

Hypers 3×15

150 sit ups

Okay folks, its crunch time. If you haven’t already done so, you must sign up for the Open. If you’re still not sure what it is, and don’t think you want to do it, ask someone to describe it to you in detail. It’s a great time for the community as a whole. If you’ve convinced yourself that you can’t, or shouldn’t, or wouldn’t enjoy it, you are wrong, wrong, and wrong. Let’s do this!

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10 min ARMAP of:

50 Thrusters 95/65

Then….

1 KB swing, 1 Burpee

2 KB swings, 2 Burpees…..

Score is how many Rounds and reps of the KB’s and Burpees you get to.

Buddy Up!
6 Rounds
One buddy runs while the other performs the strength set
20 Push Ups
20 Box Jumps
10 Pull Ups
20 Air Squats
60 Second Plank Hold
End with a 400M Buddy Carry

9AM .Com WOD (Members Only)

7 Rounds for Time:

1- 15 Foot Rope Climb
10- Wall Balls (#20/14)
15- KB Swings (#53/35)
20- Double Unders

Here’s a Demo of today’s WOD:

10AM Free Class (Everyone Welcome)

- Instructors Choice

11AM Competition Team Training (Members Only)

TEAM AMERICA!!!!!

Team WOD! (Teams of 2 must complete the following for time)

1k Row

120 Power Cleans (Choose weight)

120 Dips

120 OHS (Choose weight)

120 KB Swings

1k Row