122317

22 Minute AMRAP
30 Clean and Jerk 135/95
30 KB Swings
30 Air Squats
30 V-ups or GHD

CFJS Coach
122217

EMOM  -10
ME  CAL ROW
10 Push-ups

[AMRAP] - As Many REPS As Possible in 7 minutes:

-  3 Thrusters  @ 100 lbs / 65 lbs  ( M / W )
-  3 Chest-to-Bar Pull-Ups

-  6 Thrusters  @ 100 lbs / 65 lbs  ( M / W )
-  6 Chest-to-Bar Pull-Ups

-  9 Thrusters  @ 100 lbs / 65 lbs  ( M / W )
-  9 Chest-to-Bar Pull-Ups

-  15 Thrusters  @ 100 lbs / 65 lbs  ( M / W )
-  15 Chest-to-Bar Pull-Ups...

...continue doing the two movements above, adding 3 reps each round until the 7 minute time expires.

 

CFJS Coach
122117

3 Rounds:
15 Deadlifts (205/145#)
25 Wallballs (20/14#)
15 Toes-to-Bar
25 Box Jumps (24/20”)

CFJS Coach
122017

Heavy Set of 3  Clean&Jerk

AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

CFJS Coach
121917

Overhead Squat
Heavy 3
- can take it from the rack

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

CFJS Coach
121817

Back Squat
5 RM
* 20 -25 minutes

3 Rounds for Time
Any Order
1000m Row
100 DU

cash out
100 V-ups 


 

CFJS Coach
120717

EMOM  8
MIN 1 - ME ROW
MIN 2 - 30 Seconds Squats 30 Seconds Mountain Climbers

THEN
EMOM 8
MIN 1 - ME wallball situps
MIN 2 - ME Hollow Rocks
MIN 3 - Plank
MIN 4 - ME Russian twists
THEN

AMRAP 20:
7 Chest to Bar Pull-ups
7 Push Press (75/55)
7  Hang Squat Cleans (75/55) 
then
mandatory cool down  10 minutes

CFJS Coach
120617

Deadlift
Work up to 5 RM 

*take 25 minutes

THEN
3 Rounds
30 Wall Balls (20/14)
15  Box Jump (24/20)

CFJS Coach
120517

EMOM 10
MIN 1 - ME Squat Cleans 95/65
MIN 2 -  ME Russian Twists
MIN 3  - 10 Strict Pull-ups
MIN 4 - 15 Push-ups
MIN 5 - Rest

THEN
5 Rounds:
10 Power Cleans (135/95#)
10 Burpees

CFJS Coach
120417

EMOM 12
MIN 1  - 5  Squat Snatches
MIN 2 - Rest 

* coaches will use the rest to assist with  the Snatch , work up over the course of the EMOM

15 min AMRAP
20 V-Ups
20 Alt OVH Lunge (45/35)
50 Double Unders

CFJS Coach
120117

EMOM 8
ME Deadhang
5 wall walks

Then 

5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups
35 Push-ups

CFJS Coach
112017

EMOM  10  
5 Evil Wheels
10 OHS 135/96

then 

[AMRAP] - As Many REPS As Possible in 7 minutes:

-  3 Thrusters  @ 100 lbs / 65 lbs  ( M / W )
-  3 Chest-to-Bar Pull-Ups

-  6 Thrusters  @ 100 lbs / 65 lbs  ( M / W )
-  6 Chest-to-Bar Pull-Ups

-  9 Thrusters  @ 100 lbs / 65 lbs  ( M / W )
-  9 Chest-to-Bar Pull-Ups

-  15 Thrusters  @ 100 lbs / 65 lbs  ( M / W )
-  15 Chest-to-Bar Pull-Ups...

...continue doing the two movements above, adding 3 reps each round until the 7 minute time expires.

Masters weight:  @  90 lbs / 55 lbs  ( M / W )

CFJS Coach
112917

Work up 1 RM   Squat Snatch
25 Minutes

then

AMRAP 10
20 Power Snatch (95/65)
20 Burpee
22 Alt OVL  (45/25)
20 Burpee
20 Power Snatch (95/65)

Ralph Keleher
112817

EMOM 8
ME deadhang
5 wall walks

then 

5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups
35 Push-ups

CFJS Coach
112717

EMOM 10
5 Back Squats @body weight
10 Strict Pull-ups

then

3 Rounds:
10 Squat Cleans 115/80
20 DU's
30 Wallballs (20/14)

CFJS Coach
111817

Partner AMRAP 22
40 Wall balls
30 Push-ups
20 Alt Lunges
10 Power Cleans (135/95)

CFJS Coach
111717

EMOM 8
10 SHSPU
10 Alt KB Snatch (53/35)

then

THE BEAR COMPLEX

[MAX WEIGHT] - 5 Rounds of 7 Sets of:

-  1 Power Clean (come to full body extension  -  NO Squat Cleans)
-  1 Front Squat
-  1 Push Press
-  1 Back Squat
-  1 Push Press

Go through all 5 movements above touching the bar back to the ground at the end of the 2nd push press to begin the next cycle (set).  7 cycles represents a round.  If you cannot get through all 7 cycles (ie, 1 round) before putting the bar down, you have too much weight on the bar.  Start light and increase the weight between rounds to reach your max weight for this WOD.

CFJS Coach
111617

EMOM  10
Min 1 - Med ball sit ups
Min 2 - Russian Twists
Min 3 - Hollow Rocks
Min 4 - Plank Hold
Min 5 - Rest

Then 

FRAN

CFJS Coach
111517

Sprints
10  Rounds
50 Meter Sprints (rest as long as it took to run)

then

EMOM 15
Min 1  Max Cal Row
Min 2  22 KB Swings 53/35

Score is Row + Swings 

CFJS Coach
111417

EMOM 8
6 Front Squats 135/95
12 Hand release push-ups

 then 

30 Box Jump Overs (30/24)
30 Squat Cleans (95/65)
30 GHD’s
30 Power Snatch (95/65)
30 Burpee Over Bar
30 Alt OVH Walking Plate Lunge (45/25)

CFJS Coach