Fitness Blog

WOD

Big Bird
10x100m Sprint (Or 8x25ft Shuttle Run)
-Every 3:00-

L2: Same
L1: 50m Sprint (or 4 x 25m Shuttles)

Skills and Drills
Rope Climb: Week 6

Advance:
Every minute (10:00)
2 Rope Climbs

Intermediate:
Every minute (10:00)
1 Rope Climb

Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs

Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
* Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.

BOX BRIEF

June Challenges! 

Health Challenge
Eliminate foods made from wheat-based flour from your diet. This includes, but is not limited to: breads, muffins, noodles, pasta,
biscuits, cakes, cookies, pastries, cereal bars, sweet and savory snack foods and crackers.
Some Benefits
1) Lowering Blood Sugar Levels
2) Weight Loss
3) Better Digestion
4) Improved Health
5) Fewer Cravings for Junk Food
6) More Energy

Physical Challenge
Bike Challenge
– Accumulate 50 calories 3 days/week
-Takes about 5 minutes
-Can be done before or after class, as long as it doesn’t interfere with class
-Log the time it took you to complete it each day

WOD

Front Squat 1×1
Front Squat
– Heavy Single (10-12 minutes)
* Rest as needed between sets *

Weighted Chin Up 1×1
Strict Chin Up:
– Max Weight
* Rest as needed between sets *

Sesame Street
30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)
-into-
42-30-18
Wall Balls (20/14)
V Ups
-into-
30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)

L2: 24/20 Ass. Bike(20/16 Echo), 30-24-18 reps, WB’s 14/10
L1: 20/16 Ass. Bike(16/12 Echo), 24-18-12 reps, WB’s 10/8

BOX BRIEF

June Challenges! 

Health Challenge
Eliminate foods made from wheat-based flour from your diet. This includes, but is not limited to: breads, muffins, noodles, pasta,
biscuits, cakes, cookies, pastries, cereal bars, sweet and savory snack foods and crackers.
Some Benefits
1) Lowering Blood Sugar Levels
2) Weight Loss
3) Better Digestion
4) Improved Health
5) Fewer Cravings for Junk Food
6) More Energy

Physical Challenge
Bike Challenge
– Accumulate 50 calories 3 days/week
-Takes about 5 minutes
-Can be done before or after class, as long as it doesn’t interfere with class
-Log the time it took you to complete it each day

WOD

Honor
Every 1:00 (16:00)
Minute 1: 0:30 Handstand Hold
Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35)
Minute 3: 5 Box Jumps (30/24)

BOX BRIEF

June Challenges! 

Health Challenge
Eliminate foods made from wheat-based flour from your diet. This includes, but is not limited to: breads, muffins, noodles, pasta,
biscuits, cakes, cookies, pastries, cereal bars, sweet and savory snack foods and crackers.
Some Benefits
1) Lowering Blood Sugar Levels
2) Weight Loss
3) Better Digestion
4) Improved Health
5) Fewer Cravings for Junk Food
6) More Energy

Physical Challenge
Bike Challenge
– Accumulate 50 calories 3 days/week
-Takes about 5 minutes
-Can be done before or after class, as long as it doesn’t interfere with class
-Log the time it took you to complete it each day

WOD

Teams of 2
3 Rounds:
100 Double Unders (each/same time)
50 Stick Sit-ups shared (Partner holds plank)
40-30-20 Deadlifts (275/185)

L2: 50-75 DU’s, Sit-ups, DL’s 205/145
L1: Singles, Sit-ups, DL’s 95/65

Option 1: Gymnastics Skill Work
Rope Climbs: Week 5 Day 2

Advanced & Intermediate:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Rope Climbs
—rest 1 minute between sets–
(Stagger start athletes on the minute if you have limited ropes)

Beginner:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Chin Ups or Box Assist Chin Ups
—rest 1 minute between sets–

Alternate Workout Option:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Ring Rows
—rest 1 minute between sets–

Option 2: Mayhem Mini-Pump – Arms and Core
4 rounds:

10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
15 GHD’s
:45 Second Plank
15 Oblique twists with medball (each side)
:45 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

BOX BRIEF

June Challenges! 

Health Challenge
Eliminate foods made from wheat-based flour from your diet. This includes, but is not limited to: breads, muffins, noodles, pasta,
biscuits, cakes, cookies, pastries, cereal bars, sweet and savory snack foods and crackers.
Some Benefits
1) Lowering Blood Sugar Levels
2) Weight Loss
3) Better Digestion
4) Improved Health
5) Fewer Cravings for Junk Food
6) More Energy

Physical Challenge
Bike Challenge
– Accumulate 50 calories 3 days/week
-Takes about 5 minutes
-Can be done before or after class, as long as it doesn’t interfere with class
-Log the time it took you to complete it each day

WOD

Sacrifice
Teams of 2
3 Rounds
50 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 5000/4000 lbs**

*You can take the bar from the rack
**Split reps as desired
**Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.

BOX BRIEF

June Challenges! 

Health Challenge
Eliminate foods made from wheat-based flour from your diet. This includes, but is not limited to: breads, muffins, noodles, pasta,
biscuits, cakes, cookies, pastries, cereal bars, sweet and savory snack foods and crackers.
Some Benefits
1) Lowering Blood Sugar Levels
2) Weight Loss
3) Better Digestion
4) Improved Health
5) Fewer Cravings for Junk Food
6) More Energy

Physical Challenge
Bike Challenge
– Accumulate 50 calories 3 days/week
-Takes about 5 minutes
-Can be done before or after class, as long as it doesn’t interfere with class
-Log the time it took you to complete it each day

WOD

Dedication
12:00 AMRAP
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

L2: 25’s/15’s, KB 35/25
L1: 15’s/10’s, KB 25/15

KB Belt Squats
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

GHD Hip Extension
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

BOX BRIEF

June Challenges! 

Health Challenge
Eliminate foods made from wheat-based flour from your diet. This includes, but is not limited to: breads, muffins, noodles, pasta,
biscuits, cakes, cookies, pastries, cereal bars, sweet and savory snack foods and crackers.
Some Benefits
1) Lowering Blood Sugar Levels
2) Weight Loss
3) Better Digestion
4) Improved Health
5) Fewer Cravings for Junk Food
6) More Energy

Physical Challenge
Bike Challenge
– Accumulate 50 calories 3 days/week
-Takes about 5 minutes
-Can be done before or after class, as long as it doesn’t interfere with class
-Log the time it took you to complete it each day

WOD

Courage
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar

L2: 65/45, TAHAP
L1: 45/35, Knee Raises

Skills and Drills
Rope Climb
​​​​​​​Week 5 Day 1:

Advance:
Every minute (10:00)
2 Rope Climbs

Intermediate:
Every minute (10:00)
1 Rope Climb

Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Grit
15:00 AMRAP
2-4-6-8-10…
Row (calories)
50′ Shuttle Runs
Bike (calories)

Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets

Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

CFA is CLOSED TODAY in observance of Memorial Day.

Please enjoy this AT HOME WOD

“Mirror Effect”
On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Molokai
Every 1:00 (12:00)
Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)
Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)

L2: 35’s/25’s
L1 BW Lunge, 25’s/15’s

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Photo: Throwback to the first Memorial Day Murph WOD at the “new” gym location in 2017.

WOD

Murph
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Partition the Pull-Ups, Push-Ups, and Air Squats as needed
L2: 3/4 of Workout reps
L1: 1/2 Workout reps

If you have a 20#/14# vest or body armor, wear it.

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Split Jerk 1×1
Heavy Single Split Jerk
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Kauai
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-

L2: 75 WB’s 14/10, 1/2 DU’s, TAHAP
L1: 75 WB’s 10/8, Singles, Knee Raises

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Snatch Balance 1×1
Heavy Single Snatch Balance
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Honolulu
4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)

L2: 16/13 Bike, 20/14″
L1: 12/10 Bike, 14/10″

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

WOD

Clean 1×1
Squat Clean
– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Maui
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (135/95)
1 Rope Climb (or 6 Inverted Ring Rows)

L2: C&J 95/65
L1: C&J 65/45

BOX BRIEF

May Challenges! 

Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.

Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang