Category: Workout of the Day

  • June 19, 2021

    Workout of the Day
    1 mile run
    150 wall ball shots

    Many of you have done the workout known as “Karen” before which is 150 wall balls for time on its own. We figured we would spice things up a bit and add a mile run to start things off! Take off on the mile course down second street, almost all the way to the corner and then back into the gym. Once you’re back get working through 150 total reps until you’re done! To scale this workout you can cut back on the run distance and the wall ball total or just one or the other depending on which part looks more challenging for you. A 1k run and 100 wall ball shots would be a great workout if the original looks like a bit too much!

    standard: 14/10 lb
    rx: 20/14 lb
    sport: 20/14 lb
    overachiever: 30/20 lb

    CFD at home:
    Today’s workout is for time. If you don’t have a place to run you can replace the run with a bike or row if you have one of those at home or you could do unweighted step ups or jumprope singles or doubles or broad jumps. Choose a bike, run or row distance that would take anywhere between 7-10 minutes. For the other movements I would choose 120-150 unweight step ups, 200-300 single unders or double unders and 100 broad jumps. If you don’t have a medicine ball for the wall ball shots you can replace those with either really light thrusters with a dumbbell or kettlebell, goblet squats with your dumbbell or kettlebell or jumping squats without any weight. Happy Saturday and see you on the leaderboard!

  • June 18, 2021

    Skill
    EMOM for 10 Minutes
    1 power clean + 2 push jerks

    Spend ten minutes working up to a challenging power clean and two push jerks. Focus on a quick drop under the bar and a fast and aggressive punch out with your arms so that you aren’t doing any extra work with your upper body. Ideally the drop under and punch out should happen at the same time. Be sure to catch the bar with a soft knee to as you bring the bar down to your shoulders between reps to absorb some impact.

    Workout of the Day
    for time
    10 rounds of
    3 clean and jerks
    3 bar-facing or lateral burpees

    Get ready to move fast! Strip some weight off your bar from the skill work until you get to a weight that allows you to complete three clean and jerk reps unbroken when you are fresh. If you end up doing quick singles during the workout that is fine but it should feel light and fast from the start. You can decide to do bar facing burpees or lateral burpees depending on whether you are inside with a bit more space or on a platform with more limited space. To scale this workout either keep your barbell very light or cut the total rounds down to seven or eight.

    standard: 115/85 lb.
    rx: 135/95 lb.
    sport: 135/95 lb.
    overachiever: 135/95 lb

    CFD at home:
    This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell the only change you will make is to bump up the clean and jerk reps up from 3 to 4 in every round. That way you will always be doing the same amount of work with each arm. Your dumbbell or kettlebell will start from the floor every rep, bring it up to your shoulder first for the clean and then send it over head either with a push press or push jerk depending on how heavy or light your dumbbell or kettlebell is. The difference between a push press and push jerk is a slight drop under the weight for the push jerk to make your weight feel a bit lighter so if your weight is heavy definitely go with the push jerk. You can choose to do normal burpees in place or add a hop over your dumbbell or kettlebell after every rep. Today’s workout is for time! See you on the leaderboard!

  • June 17, 2021

    Skill
    Lunge kick to handstand

    10×1 in your square or handstand walk if you have room. If wall space is free you can kick up to the wall. If you’re not ready to get upside down you can try some holds in a pike position with your feet on the ground or on a box.

    Workout of the Day
    AMRAP in 10 minutes
    7 box jumps
    4 strict press

    You’ll need a barbell and a box for today’s workout. Choosing your strict press weight will be the most important task today. This movement can go south pretty fast if you go a bit too heavy. As you press overhead make sure to squeeze your legs and midline tight to avoid overextending your back through the press. Try more than one set of four strict press before the workout starts to make sure you can complete all four reps in a row from the start. Box jumps can always be scaled to step ups if needed or find a shorter box to jump to if the standard 24/20″ is too high.

    standard: 75/55 lb, step ups
    rx: 95/65 lb, 24/20″
    sport: 115/85 lb, 24/20″
    overachiever: 135/95 lb, 30/24″

    CFD at home:
    This workout can be done with a dumbbell, kettlebell or barbell. It is up to you how you want to break up the strict press but try to keep things as even as possible between your arms. The strict press is a press overhead using only your arms so squeeze your legs and midline tight as you press each rep from your shoulder to overhead. If you don’t have a box or something to jump to you can choose to do step ups, broad jumps or find something that you can jump over for each rep like a packing box, bench or cooler. Hope you’re staying cool at home today and see you on the leaderboard!

  • June 16, 2021

    Skill
    EMOM for 10 minutes
    2 overhead squats

    Spend 10 minutes working up to a challenging set of two overhead squats. You can choose to either squat snatch your first rep and follow that up with an additional overhead squat or you can start with a power snatch and then complete your two overhead squats. The second option will be good for anyone who is still working on getting comfortable in the overhead squat position. Focus on pressing up on the bar and keeping your gaze forward as you send your hips back first to sit back and down into your squat. This position can be incredibly difficult so only go as deep as is safe and smart for yourself.

    Workout of the Day
    7 rounds of 30 seconds at each station
    double unders
    rest
    power snatches
    rest

    Lighten your bar quite a bit after the skill work for today’s workout. You’ll have seven chances at thirty seconds of double unders and thirty seconds of power snatches to rack up as many reps as possible. You’ll also have thirty seconds of rest after each work period so plan to take advantage of each interval and work for as much of your time as possible. Your barbell weight should be light enough that you can complete sets of snatches throughout the entire workout. Double unders can be tough but even getting a few done in each interval would be a real win if you’re still working on this skill! If you aren’t ready for double unders in a workout feel free to switch it up to singles with a speed rope or drag rope.

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

    CFD at home:
    This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you can alternate hands every rep. Double unders can be tough but even getting a few done in each interval would be a real win if you’re still working on this skill! If you aren’t ready for double unders in a workout feel free to switch it up to singles. If you don’t have a rope at home mountain climbers or lateral hops are a great sub. See you on the leaderboard!

  • June 15, 2021

    Workout of the Day
    AMRAP in 20 minutes
    15 sit ups
    10 alternating devil press
    5 push-ups

    Grab a dumbbell and get ready for a fun twenty minutes:) The tricky part of this workout will be the devil press so make sure to practice a few of these before the workout starts. Getting the transitions down from rep to rep will pay off when it comes to this movement. As always make sure to keep your push ups as strict as possible and maintain full range of motion for every rep.

    standard: 35/20 lb
    rx: 50/35 lb
    sport: 55/40 lb
    overachiever: 65/45 lb

    CFD at home:
    This workout can be done with a dumbbell or kettlebell. The devil press is basically a burpee plus a dumbbell or kettlebell snatch for each rep. You can alternate arms for the snatch each rep. If you are working with a kettlebell don’t worry about keeping your hand on the kettlebell during the burpee portion of the devil press. Push-ups can be scaled to knee push-ups or with your hands on a box or bench. Your score will be total rounds plus any extra reps. See you on the leaderboard!

  • June 14, 2021

    Workout of the Day
    7 rounds of 2 minutes on 1 minute off
    3 hang power cleans
    2 hang squat cleans
    1 front squat

    Today’s workout is all about the barbell. Plan to go with a weight that you feel comfortable with. You’ll be spending a lot of time hanging on to it so your weight choice will be important. Make sure to test out each barbell movement with the weight you choose to make sure you can handle the weight for both the cleans and the squats. Your score today will be total rounds plus extra reps.

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

    CFD AT HOME:
    If you are working out from home this workout can be done with a barbell, dumbbell or kettlebell. If you are working with a DB or KB you’ll be doing alternating hang cleans and hang squat cleans so you can change the rep scheme to 4-2-1 instead of 3-2-1 so that you are always doing to same amount of work on each side. Your score will be total rounds completed plus all extra reps at the end of the seven rounds. Have fun! See you on the leaderboard!

  • June 13, 2021

    Workout of the Day
    AMRAP in 20 minutes
    Row or Bike Calories
    E2MOM 15 KB Swings

    Today you get your pick of either a bike or rower. You’ll be spending a lot of time on it so choose wisely! Your goal will be to rack up as many calories as possible in twenty minutes, but you’ll start the workout with fifteen kettlebell swings and then repeat those fifteen swings every two minutes until the twenty minutes is up. As soon as you finish each set of swings hop on your rower or bike and start chipping away through calories on your machine. Plan to choose a kettlebell that allows you to get your set of fifteen done in one to two sets. Your score today will be your total calories at the end of the twenty minutes.

    standard: 24/16 kg
    rx: 28/20 kg
    sport: 32/24 kg
    overachiever: 40/32 kg

  • June 12, 2021

    Workout of the Day
    4 rounds of 5 minutes on 2 minutes off
    500m Run then max reps
    MedBall Sit-Ups
    Pull-Ups
    MedBall Sit-Ups
    Pull-Ups

    We’ll be working on a five minute interval clock today with two minutes of rest between each work period. Each work period will start with a run all the way around the complex. When you get back from the run you will be working through as many reps as possible of either medicine ball sit-ups or pull-ups. You’ll have two chances at each movement. What movement you starts at doesn’t necessarily matter so feel free to switch up the order and start on pull-ups to open up space on the pull-up bars if classes are big.

    standard: 12/8 lb.
    rx: 20/14 lb. kipping pull-ups
    sport: 20/14 lb. chest to bar pull-ups
    overachiever: 30/20 lb. chest to bar pull-ups

  • June 11, 2021

    Skill
    EMOM for 10 Minutes
    1 Power Snatch + 1 Squat Snatch

    You’ll be completing two lifts every minute on the minute for ten minutes today. Start with a power snatch and follow it up with a squat snatch. You can choose to hang on to the bar between the lifts or drop it depending on your preference. Make sure to pay attention to which lift is more difficult for you between the two and let that lift guide your weight choices. This may mean that you end up lifting a little lighter today and working on technique!

    Workout of the Day
    On a clock set for 12 minutes:
    1 minute of power snatches
    1 minute of jumping lunges
    2 minutes of power snatches
    2 minutes of jumping lunges
    3 minutes of power snatches
    3 minutes of jumping lunges

    We’ll be working through three separate intervals on a twelve minute clock for today’s workout. You’ll start with one minute of both power snatches and jumping lunges, followed by two minutes of each and finally three minutes with each movement. Your goal for today will be to rack up as many reps as possible. Your bar for today’s workout doesn’t need to be light but it should be manageable for quick singles. If you end up having to squat snatch any reps you have gone too heavy. The jumping lunges take some practice so give these a try before the workout starts. It can be helpful to land in a wider lunge than you might normally to give yourself a solid base for balance. If jumping lunges are a no for you feel free to do normal walking lunges in place.

    standard: 95/65 lb.
    rx: 135/95 lb.
    sport: 155/105 lb.
    overachiever: 185/135 lb.

  • June 11, 2021

    Skill
    EMOM for 10 Minutes
    1 Power Snatch + 1 Squat Snatch

    Workout of the Day
    On a clock set for 12 minutes:
    1 minute of Power Snatch
    1 minute of jumping lunges
    2 minutes of Power Snatch
    2 minutes of jumping lunges
    3 minutes of Power Snatch
    3 minutes of jumping lunges

    standard: 95/65 lb.
    rx: 135/95 lb.
    sport: 155/105 lb.
    overachiever: 185/135 lb.