Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
2 for 1 Wall Ball Practice

WOD:
50-40-30-20-10
Barbell Curls (45/35)
10-20-30-40-50
KB Swings (2/1.5)

Cool Down:
3 Rounds
10 Strict Push Ups
10 Skull Crushers

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press
(Work to WOD Weight)

WOD:
35 Minute Time Cap
1600 Meter Run
21 Floor Press
800 Meter Run
15 Floor Press
400 Meter Run
9 Floor Press
*RX: Body Weight Floor Press

Cool Down:
3 Rounds
Sink Stretch (20 Seconds)
Posterior Chain Stretch (20 Seconds per Side)

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat
(20 Minutes to Find your 1 RM.)

WOD:
21-18-15-12-9-6-3 Overhead Squat
42-36-30-24-18-12-6 Double Unders
*Increase weight each round
*65/45, 75/55, 85/60, 95/65, 105/70, 115/75, 125/85

Cool Down:
3 Rounds
Waiter’s Carry (25/15)
5 Plate Circles (25/15)(Left and Right)

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 4 x 3 x 2 x 1 )
*Start at 80% of your 1 RM.

WOD:
10 Minute GAFAP
2 Burpees over the Box (24/20)
2 Deadlifts (225/155)
4/4, 6/6, 8/8 . . .

Cool Down: 3 Rounds
5 Barbell Rollouts
15 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Power Clean (5 x 5 x 5 x 5 x 5)
*Start at 60% and get AHAP!

WOD:
15-12-9
Power Clean (95/65)
Thruster (95/65)
*RX+: 135/95

Cool Down:
3 Rounds
Tricep Roll (20 seconds per side)
Wrist Stretch (20 seconds)
100 Meter Row

Join us for the 7th Annual Turkey Day 5K Run/Walk for the BCO! Meet at 8am at Belmont Walk Run to start your Thanksgiving off with your CFB family!

Warm-up:
Athlete’s Choice

Strength/Skill:
Get Ready to Run/Walk!

WOD:
5k Run (Time)
Max Effort 5k Run

Cool Down:
Enjoy Thanksgiving Dinner with Family and Friends!

Happy Day After Thanksgiving! An all body weight WOD!

Warm-up:
Coach’s Choice

Strength/Skill:
Get Ready to Work!

WOD:
Barbara
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*HRPUs

Cool Down:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (20 Minutes to Find Your 1 RM)

WOD:
10 RFT
1 Split Jerk (95/65)
2 Step Lunges (95/65)
3 K2E

Cool Down:
3 Rounds
10 Superman Holds (2 seconds)
10 Calories on Bike

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 x 5 x 5 x 5 x 5 x 5)
*Start at 60% of your 1 RM.

WOD:
20 Minute AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Presses (115/75)
5 Back Squats (115/75)

Cool Down:
ME Overhead Barbell Hold

Warm-up:
Coach’s Choice

Strength/Skill:
Ring Work

WOD:
5-4-3-2-1
Strict Muscle Up
50-40-30-20-10
Double Unders

Cool Down:
50 Ab Mat Sit Ups
2 Minutes of Shoulder Mobility