11-11-16 Veteran's Day

CFTO would like to thank all of those who serve/have served in our military and armed forces. It is because of you that we get to do what we do in this great country.

Our Veteran's Day Tribute WOD will be tomorrow morning at 9:30am!
We will be doing THREE WISE MEN. For more information, go here: http://www.3wm.org

Friday – 

A. One set every 2 min for 10 min
2x Snatch Extension + 2x Hang Squat Snatch -
reset then 1x Squat Snatch + 1x Snatch Balance
about 70% of max

B. One set every 2 min for 10 min
1x Clean Extension + 1x Hang Squat Clean + 1x Push Press
then reset 1x Clean & Jerk [squat clean & split jerk]  about 70% of max

C. WOD:

For time:
50-40-30-20-10
Double Unders
10x Burpees After each set

11-10-16

Thursday – 

A. Rowing;
Warm Up Pace - FOR TECHNIQUE
Partner Row; teams of 2 or 3; no 1 person rowing more than 100m at a time;
accumulate 2500-3k meters total;

B. WOD:

5 sets;
 45 sec on; 15 sec off;

1. Bear Crawl; 1pt every 5m
2. Lemon Squeezers [aka - suit-case sit up]
3. Walking Lunges/overhead walking lunges
4. Row for Cal
rest 1 min active

11-9-16

Wednesday – 

A. Clean & Jerk; for technique
One rep every 2 min for 14 min
1+1;
50, 60, 70, 80, 85, 85-90, 85-90%

B. 6 min Alt EMOM;
B1. Clean Extension @100-110@ of max x3
B2. Strict HSPu x6-8 reps; working on increasing

C; WOD:

3 Sets: for max reps - High Output!
20 sec on, 40 sec off;
1. C&J @60% of today's heaviest make
2. CtB Pull ups
3. Row for Cal

 

11-8-16

Tuesday –

A; 6 Sets
one set every 2 min for 12 min - building
1x Snatch High Pull + 1x Below Knee Power Snatch
then reset & 1x Power Snatch
building to moderate/tough single rep

B. Power Snatch;
2-3 reps every minute @heaviest load from A for 5 minutes.

C. WOD:

12 min AMRAP; high effort;
100m Run
12x KBS @70/53#
9x Burpee Box Jump Over 24/20"
rest 30 sec

11-7-16

Monday – 

A. Back Squat;
50, 60, 70, 80, [85]3 x 3 Reps each
One set every 2 min to 2:30 min
Looking for 3x3 across@85% of max

B; Push Press;
3x10 - working up to a moderate/tough set of 10 reps from a rack

C. WOD:

10 min Alt EMOM;
1. Wall Ball x12-15 reps [adv - unbroken]
2. Toes to bar x10-12  [adv - unbroken]