Week 1 Box Squat: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
“Annie” 50-40-30-20-10 For Time…DU & Sit Ups
WOD: Feb 25, 2019
Week 1 Z Press: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
CFG Open 19.1 (registered athletes, we need your scores submitted/verified prior to 5pm)
PSA: Feb 24, 2019
Mon 02/25 all sessions will perform CFG Open 19.1
Wed 02/27 will look like this:
5:30a-7:00a (Jill, Jac, & any that wanna play with them)
1:1 are happening (you must be self sufficient)C&J: 60/3+3, 70/2+2, 75/2+2, 80/2+2, 85/2+2, 80/2+2
Halt Sn Pull (:03 just off floor, :03 at knee)
70/3, 80/2, 85/2, 90/2, 90/2, 85/2RDL (1RM F/S#): 60/3, 70/2, 75/2, 80/2, 85/2, 90/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 03/02 will look like this:
H/S (knee): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
H/C (knee): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
F/S + J (1RM J#): 60/3+1, 70/2+1, 75/2+1, 80/2+1, 85/2+1, 85/2+1
CFG Open 19.2
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Feb 23, 2019
Sn: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Jerk Bal: 40/3, 50/2, 60/2, 65/2, 70/2, 65/2
Halt Cl Pull (:03 ea @ floor/knee) 70/3, 80/2, 85/2, 90/2, 90/2, 85/2
B/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Option B = Last chance at Feb 2.2 Challenge w/ Coach Kevin
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Feb 22, 2019
Reminder: There will be no 4:30pm session today.
3RM 45 deg IBP
“Fran” w/ empty BB & Supine Pull Ups
WOD: Feb 21, 2019
3RM Box Squat
3 sets of single leg Triple Threat 5/5/5
3 sets of SGM (yeah, good luck figuring that one out)
3 x 5 of single leg lateral plyo
WOD: Feb 20, 2019
5:30a-7:30a & pm sessions cxld (apologies)
1:1 are happening (you must be self sufficient)P/C: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
S/J: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Sn Grip Lift Off: 70/3, 80/2, 90/2, 100/2, 110/2, 100/2
RDL (1RM F/S): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Reminder: There will be no 4:30pm Fri 02/22
WOD: Feb 19, 2019
3RM Z Press
“Death by Cluster/Burpee”
Min 1 = 1 of ea, min 2 = 2 of ea, min 3 = 3 of ea…
WOD: Feb 18, 2019
3RM Sn Grip D/L
Min 1, 4, 7, 10 = 7 HPC
Min 2, 5, 8, 11 = 7 BB Burpee
Min 3, 6, 9, 12 = 7 WB
PSA: Feb 17, 2019
Wed 02/20 will look like this:
5:30a-7:00a & 3:00p-4:30p
1:1 are happening (you must be self sufficient)P/C: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
S/J: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Sn Grip Lift Off: 70/3, 80/2, 90/2, 100/2, 110/2, 100/2
RDL (1RM F/S): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
CrossOver Symmetry (Activation, Activation +, Recovery)
There will be no 4:30pm Fri 02/22
Sat 02/23 will look like this:
Sn: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Jerk Bal: 40/3, 50/2, 60/2, 65/2, 70/2, 65/2
Halt Cl Pull (:03 ea @ floor/knee) 70/3, 80/2, 85/2, 90/2, 90/2, 85/2
B/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Option B = Last chance at Feb 2.2 Challenge w/ Coach Kevin
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Feb 16, 2019
P/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
P/J: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Cl Grip Lift Off: 70/3, 80/2, 90/2, 100/2, 110/2, 100/2
F/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Jill on the fly…
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Feb 15, 2019
RGBP 10 x 10 < 50%
Min 1, 4, 7, 10, 13 = 5 Pull Up & 5 Chin Up
Min 2, 5, 8, 11, 14 = 10 Close Grip Sup BB BOR
min 3, 6, 9, 12, 15 = 5 Sn Grip BB BOR
WOD: Feb 14, 2019
Sqt 10 x 10 < 50%
cycle thru :20/:10 (A) to (B) to (C) to (D)…
(A) Dbl KB R RDL
(B) Dbl KB L RDL
(C) Alt DB S2OH
(D) Alt DB BOR
WOD: Feb 13, 2019
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)
Opportunity 2 of 3 for Feb 2.2 Coaches ChallengeSn Pulls: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
P/P: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
Cl Pulls: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
F/S: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
CrossOver Symmetry (Activation, Activation +, Recovery)