Month: November 2021

Skill
10 x 45 seconds
1 squat clean

We’ll be on a forty five second clock today completing 10 squat cleans. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all ten reps.

Workout of the Day
5 rounds of two minutes on 1 minute off
10 thrusters
then
max reps of lateral burpees

Hang on to your barbell after today’s skill work but lighten it up quite a bit. We’ll be working in two minute work intervals with one minute rest between each work period. You’ll start each two minutes with 10 thrusters. You’ll want to make sure you can complete those thrusters unbroken from the start. After the thruster reps you’ll move on to complete as many burpees as possible in whatever time you have remaining. Each two minutes should feel a bit like a sprint with one minute between to do your best to recover. Your score today will be the total burpee reps you are able to complete at the end of five rounds.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the ten thrusters at the beginning of each round. You could also choose to leave the weight out completely and start each round with 15-20 jumping squats instead. After your thruster or squatting reps you will move on to complete as many burpees as possible in whatever time you have remaining. Your score today will be the total burpee reps you are able to complete at the end of five rounds. See you on the leaderboard!

Skill
14 x 45 seconds
(odd) 1 power snatch + overhead squat
(even) 1 squat snatch

We’ve got some high skill lifts up today. You’ll have seven chances at a power snatch + overhead squat and a squat snatch. 45 seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. If one of the two lifts look particularly harder than the other make sure to plan your weight choice based on that lift. Focus on quality here rather than being too worried about how much weight you end up with on your bar.

Workout of the Day
7 rounds of 30 seconds at each station

double unders
rest
power snatch
rest

We’ll be on an interval timer today working for thirty seconds at a time on double unders and power snatches. You will have thirty seconds of rest after each work period so use as much of the thirty seconds as possible to rack up reps. If you are still working on double unders do your best to stay calm through the thirty seconds and give a few good attempts at some double unders in each round. The power snatch weight should be light enough today that you can complete large sets of snatches in each round. Your score at the end of seven rounds will be all your double unders plus all your snatch reps.

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you don’t have a jump rope you can switch the double unders out for mountain climbers today! Your score at the end of seven rounds will be all your double unders plus all your snatch reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + 1 squat clean + 1 front squat

Today’s skill work has us completing three lifts every minute on the minute for ten minutes. You’ll start with a power clean and then your second lift will be a squat clean followed by a front squat to finish things off. You can choose to link the power clean and squat clean reps together or treat them as two separate lifts but do your best to get all three lifts in within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
AMRAP in 10 minutes
7 push-ups
4 front rack walking lunge steps

We’ve got a classic rep scheme on the menu today working through reps of push-ups and front rack lunge steps. Choose a weight for the lunges that you can get through unbroken every round even if it’s difficult. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups or resting at the bottom you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off!

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you can hold your weight in a goblet position. Scale push-ups however you normally would by working from your knees or finding a box or other raised surface to put your hands on. Your score today will be total rounds plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
7 rounds with one minute at each station
pull-ups
medicine ball cleans
rest

We’ll be on an interval timer today working through seven rounds at one minute stations of pull-ups, medicine ball cleans and then a minute of rest. Spend some time setting up your pull-up spot and deciding if you will be doing kipping pull-ups, jumping pull-ups, pull-ups with a band or ring rows. If you are using a band make sure it is easy for you to transition in and out of the band so that you don’t waste time with this during the workout. Jumping pull-ups can be a great option for a workout like this if you’re not quite ready for kipping pull-ups. The medicine ball clean is simple but sneaky! Spend some time going over the technique of this movement to make sure you have it down before the workout starts. Your score at the end of the seven rounds will be all your pull-ups plus all your medicine ball cleans.

standard: jumping pull-ups, 12/10 lb.
rx: pull-ups, 20/14 lb.
sport: C2B pull-ups, 20/14 lb.
overachiever: C2B pull-ups, 30/20 lb.

CFD at home:
Today’s workout can be done with a medicine ball if you have it or you can also get this movement done with a dumbbell or kettlebell. If you are using a dumbbell or kettlebell this will be like a two arm dumbbell or kettlebell squat clean. The weight will start on the ground between your feet, pull it from the ground and catch it in a goblet squat position before standing up to complete the rep. If you don’t have a spot for pull-ups you can either switch this movement out for strict push-ups or give some bent over rows a try. Your score at the end of this workout will be total reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
50 double unders
35 lateral burpees
20 hang power cleans

You’ll need a jump rope and a barbell for this workout. You’ll have twenty minutes to work through as many reps as possible of double unders, lateral burpees and hang power cleans. Double unders can be scaled by volume if needed. Fifty is meant to be challenging but doable so decrease the number to something more manageable if needed. Singles are also ok but make sure you give at least one or two double unders a try in every round. The hang power clean weight should be a weight that allows you to get the twenty reps done in 3-4 sets. Your score today will be total rounds plus any extra reps.

standard: 95/65 lb, single unders
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the hang power cleans. If you have a jump rope check out the description above for double under scaling advice. If you don’t have a jump rope go with lateral hops today instead of mountain climbers since we are doing a bunch of burpees after the jump rope reps. If your dumbbell or kettlebell is on the lighter side you might want to bump up the hang power clean rep count a bit. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
REST DAY:)
GYM IS CLOSED TODAY!
SEE YOU TOMORROW!

Workout of the Day
AMRAP in 30 minutes
10-20-30-40 … *

jumping squats
bodyweight lunge steps
sit-ups

* 400m run before each round

We’ve got a nice long all bodyweight workout to start off Thanksgiving day. You won’t need any equipment for this workout! Each round will start with a 400 meter run. After each run you’ll make your way through large sets of jumping squats, bodyweight lunges and sit-ups. The set sizes will build up by ten reps every round. Your score will be the last round you finish of the run plus each set of all three movements plus any extra running or reps in the next round. Reminder that we only have classes today at 9 and 10 am! Hope to see you!

CFD at home:
This workout can easily be done at home! You won’t need any equipment for it. Find a good route for the run that will take about two minutes. If you don’t have a place to get the run done you can replace it with 100 single or double unders or you could cut ten minutes off the AMRAP total time and just leave the running out of the workout all together. Your score will be the last round you finish of the run plus each set of all three movements plus any extra running or reps in the next round. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + 1 squat clean

Today’s skill work has us completing two lifts every minute on the minute for ten minutes. You’ll start with a power clean and then your second lift will be a squat clean. You can choose to link the reps together or treat them as two separate lifts but do your best to get them done within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
5 rounds of two minutes on 1 minute off
6 one arm alternating devil press
then
max reps of squat cleans

Hang on to your barbell after today’s skill work and grab a dumbbell as well. We’ll be working in two minute work intervals with one minute rest between each work period. You’ll start each two minutes with 6 devil press. After the devil press reps you’ll move on to your barbell to complete as many squat cleans as possible. The weight on your bar for the squat cleans should be manageable for quick singles or even small sets. You’ll have ten minutes total to work so make sure not to choose a heavy weight that slows you down too much. Each two minutes should feel a bit like a sprint. Your score today will be the total squat clean reps you are able to complete at the end of five rounds.

standard: 95/65 lb, 35/20 lb
rx: 135/95 lb, 50/35 lb
sport: 155/105 lb, 65/45 lb
overachiever: 155/105 lb, 65/45 lb

CFD at home:
Today’s workout can be done with either a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell on it’s own. If you are just working with a dumbbell or kettlebell you will very likely end up with a much higher rep count that those who have a barbell. Keep that in mind when starting the workout and if you want to keep the squat clean rep count a little lower you could add a couple extra devil press reps to the start of each two minutes and complete 8 or 10 instead of 6. Your score today will be the total squat clean reps you are able to complete at the end of five rounds. See you on the leaderboard!

Skill
Two rounds of tabata alternating between
push-ups
plank hold

We’ll be working through sixteen rounds of twenty seconds of work and ten seconds of rest alternating between strict push-ups and a plank hold. This combo will be quite an upper body challenge so start slow with the push-ups so that you can stay strong on the planks. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Keep track of your push-ups if you want to and do your best to hold a quality position in the plank for the full twenty seconds.

Workout of the Day
AMRAP in 15 minutes
50 Box jump overs
50 KB swings

The challenge for today’s AMRAP will be working through large sets of both box jump overs and kettlebell swings. Grab the kettlebell and box combo that you are most used to working with. A workout like this is probably not the best time to scale things up. Do your best to settle in to a manageable pace from the start and keep moving! Your score today will be total rounds plus any extra reps.

standard: 20/16 kg, 20/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 32/24 kg, 24/20″

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell. If you aren’t a fan of dumbbell swings you can alter this movement to alternating dumbbell hang cleans instead. The box jump overs can be switched to step ups, regular box jumps, broad jumps or a jump over a medium sized object of some kind. Something like a packing box or small cooler or even a pillow could work! Do your best to settle in to a manageable pace from the start and keep moving! Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
20x30s
1 power snatch

We’ll be on a thirty second clock again today completing one power snatch for twenty sets. We did this last week for twelve rounds so with eight additional snatches added on you may want to make some changes to how you climb up in weight. Thirty seconds will fly by so you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all the reps. Ideally a failed power snatch ends up being a squat snatch so focus on pulling yourself further under the bar as it gets heavier.

Workout of the Day
AMRAP in 12 minutes
15 push press
200m run

You’ll still need your barbell for today’s workout but you will most likely want to lighten it up a bit after the skill work. For the push press focus on a shallow dip and drive before squeezing your legs and midline as you press the bar out. Squeezing your quads will ensure that you don’t end up accidentally bending your knees, dropping under the bar and doing a push jerk. You definitely don’t need to do the fifteen barbell reps unbroken but do choose a weight that allows you to stick with a push press for the whole workout. Breaking the fifteen reps up into two to three sets max would be a good goal for the weight you choose. If you struggle with the front rack position keep your bar nice and light today or grab a set of dumbbells instead! Your score today will be total rounds completed plus any extra reps in the next round.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you can switch arms whenever you want but do your best to keep things as even as possible. If you don’t have a place to run you can replace the 200 meters with 100 single or double unders, 50-60 mountain climbers or jumping jacks or 40 bodyweight lunges. Your score today will be total rounds completed plus any extra reps in the next round. See you on the leaderboard!