Week of Aug 26 – Sept 1

NOTICE:  Beginning Sept 2nd Programming will be posted through SugarWod only.  Download the app and join the CrossFit Madison box (code can be obtained from any coach or at the box).

Monday

CFM Life

Thruster

Workout Definition

For Load: E3MOM x 4 sets
Build to Heavy 10-Rep
Bar comes from the floor each set

“Sucker Punch”

Workout Definition

For Time: (20 min time cap)
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55

CFM Comp

Stamina Squats

Workout Definition
For Load:
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

“Sucker Punch” – same as above

Tuesday

CFM Life

Skill Practice – Pull Ups

Workout Definition

Spend 12 minutes working on Pull Ups
If you are just learning, work on Kipping swing and pull
If you Kip work on Butterfly
If you Butterfly work on max strict pull ups
Goal is to take this time to practice the next level of skill from your current state.

“Cement Truck”

Workout Definition

For time:
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

CFM Comp

Gymnastic Conditioning

Workout Definition

5 Rounds:
300 Meter Row + 50% Unbroken Ring Muscle-ups

“Cement Truck” – same as above

 

CFM Fast Fit

TBA

Wednesday

CFM Life

Deadlift

Workout Definition

For Load:
E3MOM x 4 Sets
15 Unbroken Deadlifts @ 50% 1RM

“Halftime”

Workout Definition

For time: (30 min time cap)
30-20-10:
Dumbell Power Snatch (50/35) alt arms each rep
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row

CFM Comp

Deadlift Stamina

Workout Definition
For Load:
E3MOM x 4 Sets
15 Unbroken Deadlifts @ 50% 1RM

“Halftime” – same as above

 

Thursday

CFM Life

Strict Press

Workout Definition

For Load:
E2MOM x5 sets
Build to Heavy Set of 5 reps

“Heavy Metal”

Workout Definition

For Rounds + Reps
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

CFM Comp

Active Recovery

Workout Definition

Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.

Note: Pool Session is on hold until another venue can be identified. We will post as soon as we determine the location.

CFM FastFit

TBA

 

Friday

CFM Life

Clean Complex

Workout Definition

For Load:
E1:30 x 7 sets
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

“Squeaky Clean”

Workout Definition

For Time: (20 min time cap)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

CFM Comp

Clean Complex

Workout Definition

For Load:
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

“Squeaky Clean” – same as above

Saturday 

“Three Stooges”

Workout Definition

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Ro

 

Sunday

CFM Life

“Wallpaper”

Workout Definition

For Time: (30 min time cap)
5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups

CFM Comp

Rest day/ROM WOD/Goat Day

Week of Aug 19 – Aug 25

Monday

CFM Life

Back Squat

Workout Definition

E2MOM x 5 Sets
Set 1 Light weight x10 reps
Set 2 add weight x 8 reps
Set 3,4, & 5 build to heavy set of 5 reps

“Dirty Water”

Workout Definition

For Time: (15 min time cap)
100 Double Unders
800 Meter Run
60/45 Calorie Row

CFM Comp

Stamina Squats

Workout Definition

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of Rep Max Back Squat

“Dirty Water” – same as above

Tuesday

CFM Life

Strict Press

Workout Definition
E2MOM x 5 Sets

Build to a heavy set of 3 reps

“30 Rock”

Workout Definition

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

CFM Comp

Strict Press

Workout Definition
E2MOM x 5 Sets

Build to a heavy set of 3 reps

“30 Rock” – same as above

CFM Fast Fit

TBA

Wednesday

CFM Life

Skill Practice (12 mins)

Workout Definition

Rope Climb Technique

“Frank the Tank”

Workout Definition

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

CFM Comp

Handstand Walk Conditioning

Workout Definition

5 Rounds, Not For Time: (12 min time cap)
500 Meter Bike Erg
40 Double Unders
30′ Handstand Walk

“Frank the Tank” – same as above

Thursday

CFM Life

“Team Tosh Sprints”

Workout Definition

Teams of 2
3 Rounds for Time: (40 min time cap)
200 Meter Run
400 Meter Run
600 Meter Run

CFM Comp

Pool Session/Active Recovery

Workout Definition

Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.

Note: Verify location Thursday after 12:00 pm on the CrossFit Madison Face Book page. The indoor pool is closed at Dublin due to mechanical issues and need to verify the availability of the outdoor pool.

ROM WOD

Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

Clean Complex

Workout Definition
On the 1:30 x 7 Sets:
1 Clean Pull
1 Low Hang Power Clean

“Crazy Stairs”

Workout Definition

For Time: (30 min time cap)
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

CFM Comp

Snatch Complex

Workout Definition
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

“Crazy Stairs”

Workout Definition

For Time: (30 min time cap)
10 Rounds of “Chest to Bar Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Saturday 

“Runaway Train”

Workout Definition

Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Sunday

CFM Life

“Knee Slapper”

Workout Definition

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

CFM Comp

Rest day/ROM WOD/Goat Day

Week of Aug 12 – Aug 18

Monday

CFM Life

Weighted Lunges

Workout Definition:

E2MOM x 6 sets
100 ft lunge with barbell on back (95/65)

“Hit and Run”

Workout Definition

3 Rounds: (20 min time cap)
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

If short on dumbbells, use a barbell for snatches and front squats (95/65)

CFM Comp

Stamina Squats

Workout Definition

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 75% of Rep Max Back Squat

“Hit and Run” – same as above

 

Tuesday

CFM Life

Bench Press

Workout Definition

Build to Heavy Set of 3
E2MOM x 6 sets

Set 1 light weight x 10 reps
Set 2 moderate weight x 8 reps
Set 3 heavier weight x 6 reps
Set 4, 5, & 6 build to heaviest set of 3

“Swole Cycle”

Workout Definition

Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Row Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

CFM Comp

Gymnastic Focus

Workout Definition

Gymnastic Focus Work
Workout Definition

5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 150 Meter Row

“Swole Cycle” – same as above

CFM Fast Fit

TBA

Wednesday

CFM Life

Power Clean

Workout Definition

Build to Heavy 3-Position Power Clean
“Pockets, Knees, Floor”

E2MOM x 8 sets

“IHOP”

Workout Definition

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

For those that do not have Dubs, 90 singles or 60 jumps with double tap to the side of the thighs (without rope)

CFM Comp

Barbell Cycling

Workout Definition

Barbell Cycling
Workout Definition

For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

“IHOP” – same as above

 

Thursday

CFM Life

Wreck Trek”

Workout Definition

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Weighted Run (50/35)
15 Wallballs (30/20)
200 Meter Run

 

CFM Comp

Pool Session/Active Recovery

Workout Definition

Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.

Note:  Due to mechanical issues with the indoor pool, we will be swimming in the outdoor pool until further notice.

ROM WOD
Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

Deadlift

Workout Definition

E2MOM x 6 sets

Set 1 3 Reps @ moderate weight
Set 2 1 Rep @ heavy weight
Set 3 3 Reps @ same weight as set 2
Set 4 1 Rep @ heavier weight than set 3
Set 5 3 Reps @ same weight as Set 4
Set 6 1 Rep @ heaviest weight of the day

“Hangnail”

Workout Definition

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
Perform 5 C&J’s on each side before switching arms
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

CFM Comp

Deadlift

 

Workout Definition

E2MOM x 6 sets

3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85

“Hangnail” – same as above

 

Saturday 

“Chips Ahoy”

Workout Definition

For Time: (45 min time cap)
2 person team

60 Chest to Bar Pull-ups
400 Meter Run
30 Overhead Squats (135/95)
800 Meter Run
30 Overhead Squats (135/95)
400 Meter Run
60 Chest to Bar Pull-Ups

Partners run together
Reps can be petitioned as determined by team

 

Sunday

CFM Life

“Russian Roulette”

Workout Definition

5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

 

CFM Comp

Rest day/ROM WOD/Goat Day

Week of Aug 5 – Aug 11

Monday

CFM Life

Snatch Complex

Workout Definition

Build to Heavy Complex: E2MOM x 5 sets
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

“Rocket Power”

Workout Definition

For Time: (15 min time cap)
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)

CFM Comp

Stamina Squats

Workout Definition

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of Rep Max Back Squat

“Rocket Power” – same as above

Tuesday

CFM Life

Skill Practice – Pull Ups

Workout Definition

Spend 12 minutes working on Pull Ups
If you are just learning, work on Kipping swing and pull
If you Kip work on Butterfly
If you Butterfly work on max strict pull ups
Goal is to take this time to practice the next level of skill from your current state.

“Monkey Business”

Workout Definition

4 Rounds: (25 min time cap)
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

CFM Comp

Gymnastic Focus Work

Workout Definition

Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups

“Monkey Business” – same as above

CFM Fast Fit

TBA

Wednesday

CFM Life

Deadlift

Workout Definition

E2MOM x5 sets
Light Set of 10
Moderate Set of 8
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Optimus Prime”

Workout Definition

AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

CFM Comp

Deadlift – same as above

 

“Optimus Prime”- same as above

Recovery + Midline

Workout Definition

15 Minute Assault Bike Recovery

On the 3, 6, 9, 12:
15 Medicine Ball GHD Sit-ups (20/14)

Work out ends when the scheduled class is over.

 

Thursday

CFM Life

Skill Practice (12 mins)

Workout Definition

Rope Climb Technique
E2MOM for 6 sets
2 rope climbs

“Hip Hop”

Workout Definition

For Time: (25 min time cap)
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
AbMat Sit-ups

CFM Comp

Pool Session/Active Recovery

Workout Definition

Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.

ROM WOD
Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

Kettle Bell Swing (70/53)

Workout Definition

E2MOM x 5 sets
Set 1 18 reps
Set 2 15 reps
Set 3 12 reps
Set 4 9 reps
Set 5 6 reps

Each set should be performed unbroken.

“Blockbuster”

Workout Definition

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

CFM Comp

10 rep TnGo Power Clean

Workout Definition

Barbell Cycling (12 mins)
Workout Definition

Build to a heavy 10-Rep Touch & Go Power Clean
Set is unbroken. May rest in the rack position or at hips, but not at floor.

“Blockbuster”  – same as above

Saturday 

“31 Heroes”

Workout Definition

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)

*400 Meter Continuous Weighted Run (50/35)

Sunday

CFM Life

“Double Fist”

Workout Definition

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

CFM Comp

Rest day/ROM WOD/Goat Day

Week of July 29 – Aug 4

Monday

CFM Life

Push Jerk

Workout Definition

From the rack Build to a Heavy Set of 3
E2MOM x 5 sets

Set 1 moderate weight x 7 reps
Set 2 heavier weight x 5 reps
Set 3,4,&5 build each set to heaviest for the day

“Beef Jerky”

Workout Definition

AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

CFM Comp

Push Jerk

Workout Definition

E2MOM x 5 Sets:
3 Push Jerks

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%

“Beef Jerky” – same as above

Tuesday

CFM Life

“Kelly Rowland”

Workout Definition

For Time: (35 min time cap)
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

CFM Comp

 “Kelly Rowland” – same as above

CFM Fast Fit

TBA

Wednesday

CFM Life

 “Ninja Turtle”

Workout Definition

Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

Midline

Workout Definition

3 Supersets:
1 Minute Plank Hold
20 GHD Sit-ups

Rest 2 Minute Between Sets

CFM Comp

“Ninja Turtle”

Workout Definition

5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

“Midline” – same as above

Thursday

CFM Life

“Cool Whip”

Workout Definition

For time (25 min time cap)

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

CFM Comp

Pool Session/Active Recovery

Workout Definition

Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.

ROM WOD
Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

 “Assault on DT”

Workout Definition

For Time: (25 min time cap)

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

CFM Comp

“Assault on DT” – same as above

Saturday 

“Runny Nose”

Workout Definition

For time: (35 min time cap)

Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Weighted Run
75 Bench Press (135/95)
400 Meter Team Weighted Run
75 Hang Power Cleans (115/85)
400 Meter Team Weighted Run

Sunday

CFM Life

“March Madness”

Workout Definition

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

CFM Comp

Rest day/ROM WOD/Goat Day

Week of July 22 – July 28

Monday

CFM Life

200 m Intervals

Workout Definition

Run (5) 200m intervals with 1 min rest between each.
Time the first and try to hold the same time across all five rounds.
(12 min time cap)

“Hot Sauce”

Workout Definition

AMRAP 3:
21/15 Calorie Row
21 Lateral Over the Bar Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Over the Bar Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Over the Bar Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Over the Bar Burpees
Max Overhead Squats (135/95)

CFM Comp

Stamina Squats

Workout Definition

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Week #1 – 60%
Week #2 – 63%
Week #3 – 66%
Week #4 – 69%

“Hot Sauce” – same as above

 

 

Tuesday

CFM Life

Power Clean Complex

Workout Definition

Build to a Heavy Complex: E2MOM x 6 sets
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Working on skill and technique, not load. Build weight on each set or hold consistent and master the technique.

“Nowhere Fast”

Workout Definition

For Time: (12 min time cap)
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

 

CFM Comp

Gymnastic Focus Work

Workout Definition

Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Recovery, light pace on the bike. The intention here is that the bike simulates a metabolic environment, resulting in the following work on the rings to be more realistic.

“Nowhere Fast” – same as above

 

CFM Fast Fit

TBA

Wednesday

CFM Life

Push Press

Workout Definition

Build to Heavy Set of 3 from the rack
E1:30MOM x 6 sets
Set 1 – moderate weight x 7 reps
Set 2 – heavy weight x 5 reps
Set 3,4,5,&6 build to heaviest of the day x 3 reps

“Trail Blazer”

Workout Definition

3 Rounds: (24 min time cap)
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

CFM Comp

Deadlift Stamina

Workout Definition

Not for Time: (12 min cut off )
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Barbell loaded at 60% of our estimated 1RM Deadlift.

“Trail Blazer” – same as above

Thursday

CFM Life

“Air BnB”

Workout Definition

5 Rounds: (20 mins)
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

CFM Comp

Pool Session/Active Recovery

Workout Definition

Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.

ROM WOD
Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

3-Position Power Snatch

Workout Definition

Build to a Heavy Complex
(Pockets, Knees, Floor)
E2MOM x 6 sets

Set 1 – Light weight (focus on technique on all three positions)
Set 2 – Moderate weight
Set 3,4,5,&6 build to heavy for the day

“Hop Scotch”

Workout Definition

5 Rounds: (15 min time cap)
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

CFM Comp

Handstand Walk Practice

Workout Definition

10:00 of Practice

Squat Snatch Stamina

Workout Definition

On the Minute x 5:
5 “Touch and Go” Squat Snatches

This is a workout we will repeat, so let’s start with a baseline today. Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.

“Hop Scotch”- same as above

Saturday 

“Heartburn”

Workout Definition

For Time: (40 min time cap)
Teams of 2
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Partners run the mile together then Partner A completes a full round of the Beep Test followed by Partner B completing a full round of the Beep Test. Partners alternate full rounds until both have completed 10 rounds or time expires,

Sunday

CFM Life

“Shelf Life”

Workout Definition

Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

CFM Comp

Rest day/ROM WOD/Goat Day

Week of July 15 – July 21

Monday

CFM Life

Thruster

Workout Definition

E2MOM x 5 sets
Build to Heavy Set of 3

Set 1 Moderate weight x 6 reps
Set 2 Heavier weight x 6 reps
Set 3 Heavy weight x 3 reps
Set 4 Heavier weight x 3 reps
Set 5 Heaviest weight x 3 reps

“Tailspin”

Workout Definition

AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

CFM Comp

Stamina Squats

Workout Definition

Workout Definition

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 – 60%
Week #2 – 63%
Week #3 – 66% (Today

“Tailspin” same as above

Tuesday

CFM Life

“2k Row”

Workout Definition

For Time:
2,000 Meter Row

Body Armor

Workout Definition

Workout Definition (12 min time cap)
Rest 1 min between sets (no longer than 3 mins total)
4 Unbroken Sets:
3 Power Cleans
3 Push Presses
2 Power Cleans
2 Push Presses
1 Power Clean
1 Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex. The entire (12) rep complex must be unbroken, with touch and go repetitions.

CFM Comp

Gymnastics Conditioning

Workout Definition

Workout Definition

For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

Every 2:00 min round starts on the bike. Accumulate as many of the 60 HSPUs as possible starting with the 30 strict.

“2k Row” – same as above

 

CFM Fast Fit

TBA

Wednesday

CFM Life

Deadlift

Workout Definition

Workout Definition (10 min time cap)

20-Rep Heavy

7 Reps @ ~40%
5 Reps @ ~50%
3 Reps @ ~55%
3 Reps @ Target Weight (~55-65%)
Rest
20 Reps @ Target Weight (~55-65%)

“Meter Maid”

Workout Definition

For Time: (20 min time cap)
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

 

CFM Comp

Barbell Cycling – “Beast Builder V1”

Workout Definition

Barbell Cycling – “Beast Builder V1”
Workout Definition

On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading – 53% of 1RM

“Meter Maid” – same as above

Thursday

CFM Life

“Skyscraper”

Workout Definition

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike

CFM Comp

Pool Session/Active Recovery

Workout Definition

Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.

ROM WOD
Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

Power Snatch

Workout Definition

E2MOM x 6 sets
Build to Heavy Set of 5

Set 1 light weight x 10 reps
Set 2 moderate weight x 8 reps
Set 3 heavy weight x 6 reps
Set 4, 5, 6 build to heaviest set of 5

 

“Scarface”

Workout Definition

6 Rounds: For time (15 min time cap)
8 Power Snatches (115/85)
8 Bar-Facing Burpees

CFM Comp

Overhead Squat

Workout Definition

Workout Definition

10:00 mins to build to a heavy 10-Rep for the day.
Attempt 3-4 sets to reach target
Barbell comes from the rack

This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.

“Scarface” – same as above

Saturday

“WeWork”

Workout Definition

Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Run
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

Sunday

CFM Life

“Broken Road”

Workout Definition

5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Assault Bike

Directly Into…

5 Rounds:
20 AbMat Sit-ups
200 Meter Run

CFM Comp

Rest day/ROM WOD/Goat Day

Week of July 8 – July 14

Monday

CFM Life

Squat Clean

Workout Definition

E1:30MOM x 8 sets (12 mins)
1 rep each set building in weight for a heavy final lift

Elizabeth

Workout Definition

(15 min time cap)
21-15-9:
Squat Cleans (135/95)
Ring Dips

CFM Comp

Stamina Squats

Workout Definition

Workout Definition – 12 mins

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

 

“Elizabeth” same as above

 

 

Tuesday

CFM Life

Rope Climbs

Workout Definition

E2MOM x 5 sets complete two rope climbs

Scale will be 4 foot wraps and pulls with rope hanging from pull up bar.

“Run DMC”

Workout Definition

4 Rounds for time: (25 min time cap)
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

CFM Comp

Strict HSPU/HS Walk

Workout Definition

Gymnastic Focus Work
Workout Definition

Not for Time: (12 min time cap)
1:00 Light Row + 60% of Max Strict HSPU Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Strick HSPU Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Strict HSPU Reps
1:00 Light Row + 50′ HS Walk

Click “Workout Prep Notes” for details.

 

“Run DMC” same as above

 

CFM Fast Fit

TBA

Wednesday

CFM Life

Barbell Cycling

Workout Definition

Workout Definition

All with a running clock: (13:30 mins total)
:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts
:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 135-155-185-155-135
Female Pounds – 95-105-125-105-95

“Double Header”

Workout Definition

For time: (25 min time cap)

Buy-In:
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Assault Bike

CFM Comp

“Barbell Cycling” same as above
“Double Header” same as above

Thursday

CFM Life

Push Press

Workout Definition

Build to Heavy Set of 5
E2MOM x 7 sets (14 mins)
Increase weight each set

Push Press is from the rack

Bar Rescue”

Workout Definition

5 Rounds for time: (15 min time cap)
21 Deadlifts
12 Push Presses

Barbell: (115/85)

CFM Comp

Pool Session/Active Recovery

Workout Definition

Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.

ROM WOD
Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

Assault Bike Tabata

Workout Definition

4 mins total
20 seconds work
10 seconds rest
8 rounds

Rest 2 mins and go directly into 30 med ball over the shoulder

8 min time cap

“Mind Eraser”

Workout Definition

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

CFM Comp

Stamina Squats

Workout Definition

Stamina Squats – High Repetition
Workout Definition

3 Rounds: (10 min time cap)
12 Back Squats – 70% of 3RM Back Squat

Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.

 

“Mind Eraser” same as above

 

Saturday

“Friends and Family”

Workout Definition

Teams of 4 , AMRAP 35:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

At 3,2,1,GO ! Athlete 1 begins the row. Once finished moves to the KB swings as Athlete 2 begins the row. As Athlete 1 begins the Wall Balls, Athlete 2 moves to the KB swings and Athlete 3 begins the row. And so on ,,,,,,, Once the first full round is completed there will be one athlete resting between the wallballs and row.

All athletes row the same calories. If scaling is needed reduce KB weight and wallball weight but keep the same rep scheme.

Sunday

CFM Life

Bench Press

Workout Definition

Build to Heavy Set of 7

“Mass Destruction”

Workout Definition

AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)

CFM Comp

Rest day/ROM WOD/Goat Day

Week of July 1 – July 7

Monday

CFM Life

Body Armor

Workout Definition

Workout Definition

Giant Sets:
10 Dumbbell Box Step Overs (24″/20″)
10 Tempo Push Ups (4 seconds down and press up)
Rest 2:00 between sets.

“Fish Out of Water”

Workout Definition

For Time: (30 min time cap)
2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

CFM Comp

Stamina Squats

Workout Definition

Workout Definition

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat
This is 60% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used oin *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. Post completed load today for tracking purposes

“Fish Out of Water” – same as above

Tuesday

CFM Life

Deadlift

Workout Definition

E2MOM x 5 sets
Build to Heavy Set of 3

Set 1 6 reps at moderate weight
Set 2 3 reps at heavy weight
Set 3 1 rep at heaviest weight
Set 4 3 reps at heavy weight
Set 5 3 reps at heaviest weight for 3

“Sugar Daddy”

Workout Definition

For time: (15 min time cap)
21-15-9:
Deadlifts (225/155)
400 Meter Run

CFM Comp

“21 Guns”

Workout Definition

Workout Definition

For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

12:00 Time Cap

This will be a repeated benchmark of ours for this cycle. In “Sled Dog”, we are going to hit the barbell hard in our stamina work. But we will be looking as well to bolster our gymnastic capacity along with. Click “Workout Prep Notes” for modification details.

“Sugar Daddy”- same as above

 

CFM Fast Fit

TBA

Wednesday

CFM Life

Pull Up / Double Under

Workout Definition

E1:30MOM x 4 rds
30 Double Unders
10 Pull Ups

“Leg Work”

Workout Definition

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Front Squats (135/95)
15/12 Calorie Assault Bike

CFM Comp

Barbell Cycling – Snatch

Workout Definition

Workout Definition

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

“Leg Work”-same as above

Thursday

CFM Life

Happy 4th of July !!!

Workout Definition

Have a safe and happy 4th !!!

CFM Comp

Happy 4th of July !!!

Workout Definition

Have a safe and happy 4th !!!

CFM FastFit

TBA

 

Friday

CFM Life

Seated Dumbbell Presses

Workout Definition

E2MOM x 5 sets
Choose a weight and use for all five sets.
Fully extend arms at top and touch dumbbells together each rep.

“Encore”

Workout Definition

For Time (25 min time cap)
3 Rounds:
750 Meter Row
50 Air Squats
25 Russian Kettlebell Swings (70/53)

CFM Comp

Stamina Squats

Workout Definition

Stamina Squats – High Repetition
Workout Definition

4 Rounds: (10 min time cap)
9 Back Squats – 70% of 3RM Back Squat

In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Although “for time” typically indicates “competition”, this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages. We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.

“Encore”-same as above

 

Saturday

“Glen”

Workout Definition

Teams of 2
For Time: (45 min time cap)
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Team runs both miles together. Petition reps as needed.

 

Sunday

CFM Life

“State Farm”

Workout Definition

For time: (30 min time cap)
5 Rounds:
50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run

 

CFM Comp

Rest day

Week of June 24 – June 30

Monday

CFM Life

Front Squat Complex

Workout Definition

Build to a Heavy: E2MOM for 5 sets
Pausing Front Squat + 1 Front Squat

“Jack Daniels”

Workout Definition

For Time: (20 min time cap)
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

CFM Comp

Front Squat Complex

Workout Definition

Front Squat
Workout Definition

5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%

“Jack Daniels”

Workout Definition

For Time: (20 min time cap)
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

 

Tuesday

CFM Life

Power Clean

Workout Definition

Build to a heavy single
EMOM for 8 mins 1 Power Clean

“Water Break”

Workout Definition

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

CFM Comp

Hang Power Clean Complex

Workout Definition

Workout Definition

On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 – 50% of 1RM Clean
Set #2 – 55% of 1RM Clean
Sets #3+4+5 – 60% of 1RM Clean

“Water Break”

Workout Definition

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

CFM Fast Fit

TBA

Wednesday

CFM Life

Rope Climbs

Workout Definition

E2MOM x 4 sets complete two rope climbs

Scale will be 4 foot wraps and pulls with rope hanging from pull up bar.

“Nancy”

Workout Definition

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

CFM Comp

Pausing OH Squat

Workout Definition
7 Sets of 1 Rep

In each, there are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%
All repetitions are taken from the rack.

“Nancy”

Workout Definition

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Thursday

CFM Life

Deadlift

Workout Definition

Build to Heavy Single E2MOM x 5 sets

Set 1: 5 reps at moderate weight
Set 2: 3 reps at heavy weight
Set 3: 3 reps at heavier weight
Set 4: 2 reps even heavier
Set 5: 1 rep at heaviest weight

“Shrute Farms”

Workout Definition

AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)

CFM Comp

Active Recovery/Pool Session

Workout Definition

ROM WOD
Goat Day

Meet at Dublin Park Pool at 4:30 to swim laps. There is a $3 fee to swim if you are not a member.

CFM FastFit

TBA

 

Friday

CFM Life

Pull Ups

Workout Definition

E2MOM 10 Pull ups
Athlete’s choice: Strict, Butterfly, Kipping, Banded, Ring Row

“Sicko Mode”

Workout Definition

21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

CFM Comp

DU’s/Hang Clean and Jerk

Workout Definition

Hang Clean and Jerk
Workout Definition

On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate for the day.

Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.

“Sicko Mode”

Workout Definition

21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

Saturday

“Shake Weight”

Workout Definition

Teams of 3
3 Rounds: (45 min time cap)
800 Meter Run
60 Toes to Bar
90 Dumbbell Snatches (50/35)

Team runs each 800m together. All team members must be present before work on Toes to Bar may begin. Reps may be petitioned as determined by team.

Sunday

CFM Life

“Chutes & Ladders”

Workout Definition

AMRAP 15:
Buy In: 75/50 Calorie Bike

Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap

CFM Comp

Rest day