July 4 Team WOD

Happy Independence Day!  Classes at 9 and 10am today only – all other classes are canceled.  Anyone and everyone is invited to join us – if you are new, please sign up and complete a digital waiver HERE prior to coming in.  If you are following the C’ville Strength programming, you can come in between 9 and 11am to do Saturday’s programming.  Thanks!

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July 4 Team WOD

In Teams of 2, Complete the Following for Time:

  • Sandbag Run x 400m
  • Wall Ball Throw (20/14) x 50
  • Slam Ball (30/20) x 50
  • Sandbag Run x 400m
  • Burpee x 50
  • Toe to Bar x 50
  • Sandbag Run x 400m
  • Sandbag Lunge (50s/30s) x 50
  • Push-up x 50
  • Sandbag Run x 400m

Notes: Only one person working at a time – break up the work with your partner (both partners complete the running portions together with ONE sandbag and can alternate carrying sandbag however).  If necessary, scale Toe to Bar to hanging knee tucks or v-ups, and Push-ups to box push-ups.

Friday Workout: Front Squats, Clean, Pull-up

The Potluck has been moved to NEXT WEEK (JULY 10) due to the holiday and possible inclement weather. Sorry for the last-minute notice!  

Schedule for July 4:

Team workout at 9am and 10am. Feel free to BRING A FRIEND for the team WOD if you want!

If you are following the C’ville Strength Programming, you can use the lower room for open gym between 9 and 11.

All other classes are CANCELED.

If you have Questions about the Saturday Schedule, please email Scott.

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STRENGTH

Front Squat, 2-4 x 4

WOD

Level 1

AMRAP 10:

  • Hang Squat Clean x 10
  • Ring Row x 10

… Start light and add 10-20# each time you get back on the bar until you’ve made 2 jumps, then go back down (following same pattern as below)

Level 2

AMRAP 10:

  • Squat Clean (135/95) x 10
  • Chest to Bar Pull-up x 10
  • Squat Clean (165/115) x 10
  • Chest to Bar Pull-up x 10
  • Squat Clean (185/135) x 10
  • Chest to Bar Pull-up x 10
  • Squat Clean (165/115) x 10
  • Chest to Bar Pull-up x 10
  • Squat Clean (135/95) x 10
  • Chest to Bar Pull-up x 10
  • … if you make it to this point, start over at the top

Notes for Scaling: Determine weights by deciding what your heaviest weight will be, and then from there determine your starting and middle weight (should make ~20 pound jumps each time). Record # of reps completed in 10 minutes.

ANNOUNCEMENTS/UPCOMING EVENTS

1. First Friday Potluck for July has been moved to next week, July 10!!! Come and hang out, bring something to throw on the grill, and play some games.

2.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

3. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

Thursday Workout: Partner WOD

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WOD

Level 1

In Teams of 2, AMRAP 20:

P1: Run x 600m

P2: AMRAP of the following

  • Russian Kettlebell Swing x 15
  • Burpee x 15
  • Jump Rope Single x 60

Level 2

In Teams of 2, AMRAP 25:

P1: Run x 800m

P2: AMRAP of the following

  • Kettlebell Swing (70/53) x 15
  • Burpee x 15
  • Doubler Under x 30

Notes: Once P1 completes run, P1 and P2 switch and P1 does AMRAP above while P2 runs 800m (pick up wherever your partner left off on AMRAP).  Score is number of rounds and reps completed at the end of 25 minutes.  Scale as needed.  Sub 1000m row for run if necessary.

Cash Out (on your own):

Option 1:

3 Sets:

  • Superman x 15
  • Abmat Sit-up x 15

Option 2:

3 Sets:

  • GHD Sit-up x 15
  • GHD Hip Extension x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1. First Friday Potluck for July is this Friday!!! Come and hang out, bring something to throw on the grill, and play some games.

2.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

3. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

Wednesday Workout: Push Jerks, Row, Jump, PS

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#samsies #totallyrandomsameoutfit

STRENGTH

Every 90 Seconds for 7 Total Sets, Push Jerk “touch and go” x 5

Notes: If still learning the movement, scale to 3 Push Press + 2 Push Jerks each set.  Take bar from floor or from rack, and share bars as needed. Sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00

WOD

Level 1

3 Rounds for Time of:

  • Row x 250m
  • Box Jump Step Down (18/12) x 12
  • Hang Power Snatch x 12

Level 2

3 Rounds for Time of:

  • Row x 250m
  • Box Jump Step Down (24/20) x 15
  • Power Snatch (95/65) x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1. First Friday Potluck for July is this Friday!!! Come and hang out, bring something to throw on the grill, and play some games.

2.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

3. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

Tuesday Workout: OTM Work, Row

WOD

Level 1

OTM 10:

  • Dumbbell Hang Power Clean x 5
  • Burpee x 5

Rest ~5 Minutes

3 Sets:

  • Row x 500m
  • Rest 2 Minutes

Level 2

OTM 10:

  • Hang Power Clean x 5
  • Bar Burpee x 5-7

Rest ~5 Minutes

3 Sets:

  • Row x 500m
  • Rest 2 Minutes

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

Monday Workout: Squats, 1 Min Intervals

STRENGTH

Back Squat, Build to a 7RM in a few sets, then 85% x 7 x 2

WOD

Level 1

3 Total Sets:

  • Max Rep Dumbbell Clean and Press x 1 Minute
  • Max Rep Wall Ball to 9′ x 1 Minute
  • Max Rep V-Up x 1 Minute
  • Rest 2 Minutes

Level 2

3 Total Sets:

  • Max Rep Ground to Overhead (165/115) x 1 Minute
  • Max Rep Wall Ball (20/14) x 1 Minute
  • Max Rep Toe to Bar x 1 Minute
  • Rest 2 Minutes

Record Total Reps

 

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

Friday Workout: Thrusters, AMRAP 5s

4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

STRENGTH

Thruster, build to a 5RM in a few sets, then 85% x 5 x 2

WOD

Level 1

AMRAP 5:

  • Dumbbell Hang Clean and Press x 20
  • Air Squat x 30

Rest 2 Minutes

AMRAP 5:

  • Russian Kettlebell Swing x 20
  • Box Push-up x 20

Rest 2 Minutes

AMRAP 5:

  • Wall Ball x 20
  • Burpee x 20

Level 2

AMRAP 5:

  • Ground to Overhead (95/65) x 20
  • Air Squat x 30

Rest 2 Minutes

AMRAP 5:

  • Kettlebell Swing (53/35) x 20
  • Push-up x 20

Rest 2 Minutes

AMRAP 5:

  • Wall Ball (20/14) x 20
  • Burpee x 20

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Thursday Workout: Skill/Strength Work, Sandbags

4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

STRENGTH

3 Sets:

A1. L-Sit Hold x 30 seconds, rest 30 seconds

A2. Bent over row x 8-12, rest 1 minute

Notes: For L-Sit hold, choose variation where you can do 30 seconds without dropping (i.e. support on rings, hanging from pull-up bar, support on parallettes, etc. – scale to tuck or 1 foot out, etc. as needed)

WOD

Level 1

  • Run x 400m
  • V-Up or Hanging Knee Tuck x 20
  • Rest 3 Minutes

Level 2

3 Sets:

  • Sandbag Run x 400m
  • Toe to Bar x 20
  • Rest 3 Minutes

Notes: Choose your own weight for sandbag runs, or do 400m run with no weight if necessary.  Sub 500m row if necessary – put damper on 10 and raise back of rower using a 45# plate.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Wednesday Workout: Snatch, Push Press, DL/Lunge

STRENGTH

A. EMOM for 6 Minutes: Power Snatch x 3, start around 65% and build as possible – go for heavy set of 3 (does not have to be touch and go)

B. Push Press, 5-5-5-5-5, add weight per set, does not have to be touch and go off the shoulder

Notes: 6 Minutes for Part A, 10-15 Minutes for Part B

WOD

Level 1

3 Rounds for Time:

  • Heavy Russian KBS x 15
  • Lunge Holding Dumbbells or KBs x 16 (8/side)

Level 2

3 Rounds for Time:

  • Deadlift (135/95) x 15
  • Lunge (135/95) x 20 (10/side)

Notes: Front or back rack for lunges – athlete choice

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

Tuesday Workout: AMRAP 20

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WOD

Level 1

AMRAP 16:

  • Row x 500m
  • Jump Rope Single x 100
  • Push-Up x 15
  • Abmat Sit-up x 20

Level 2

AMRAP 20:

  • Row x 500m
  • Double Under x 75
  • Handstand Push-Up x 15
  • Abmat Sit-up x 20

Notes: Consider scaling to 50 singles + 5 burpees instead of doing 2x reps.  Share rowers today

CASH OUT

3 x 30 second weighted plank hold – go heavy

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.