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January 22, 2022

Workout of the Day
AMRAP in 20 minutes
200m uneven farmer carry
20 one arm alternating devil press
20 drag rope double unders

Choose one dumbbell for the devil press today and then add another dumbbell or kettlebell to the mix for the farmer carries. You’ll be carrying both of these weights with you on a 200m carry. When you return from the carry hang on to one of your weights and start chipping through 20 reps of devil press. After the devil press you’ll grab a drag rope and knock out twenty double unders. The drag rope adds a bit of a challenge so that’s why the set size is fairly small. You can scale the number here if needed or since it’s an AMRAP and a fairly small number feel free to chip away at it even if it takes longer than someone who might be doing them unbroken. Your score at the end of twenty minutes will be total rounds plus any extra reps.

CFD at home:
If you can’t get outside for today’s workout you’ll want to find a good sub for the farmer carry. 20 lunge steps or 20 step ups with your weight would be a great option. The devil press can be done as is and if you happen not to have a jump rope at home feel free to switch those reps out for mountain climbers or lateral hops. Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!

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January 21, 2022

Skill
12x45s
1 power clean

We’re shortening our lifting interval a bit today. We’ll be on a 45 second timer for twelve sets working up to a heavy power clean. Control the bar as you pull it from the floor. Focus on a powerful hip drive, fast elbows and a drop under the bar into a partial squat or “power position”.

Workout of the Day
10 rounds with 30 seconds at each station
toe-to-bar or sit-ups
power cleans

You’ll definitely need a barbell for today’s workout and then the second movement will be up to you to choose between toe to bar or sit-ups. If you’re choosing toes to bar make sure to budget a few seconds of time in each round to make your way back and forth from your barbell to your space on the bar. The workout is ten minutes long so you’ll have ten rounds of thirty seconds at each station with no scheduled rest. Your score at the end of the ten minutes will be total reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the power cleans. If you don’t have a place for toes to bar you can go for sit-ups instead.The workout is ten minutes long so you’ll have ten rounds of thirty seconds at each station with no scheduled rest. Your score at the end of the ten minutes will be total reps. See you on the leaderboard!

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January 20, 2022

Skill
E3MOM for 12 minutes
400 meter run

We’re starting today with some run intervals. You’ll have four chances to complete a 400 meter run with each run starting every three minutes. The goal for something like this is to push the pace a bit on each run and to test your ability to recover during the short rest period before taking off on another run. If you are worried about being able to make each run under the three minutes make sure to adjust the distance so that you can complete the intervals in the way they’re meant to be done. a 300 meter run or a 200m run will be more beneficial if you can do them fast with recovery between each so don’t be afraid to scale!

Workout of the Day
AMRAP in 20 minutes
50 double unders
35 air squats
20 push-ups

Today’s workout is a repeat from February 24, 2021! If you did this workout back then make sure to check your score in SugarWOD! You’ll only need a jump rope for today’s twenty minute AMRAP. You’ll start each round with a medium sized of set of double unders before moving on to air squats and push ups. Double unders should be scaled by volume first before deciding to switch the reps to singles. Choose a set size that would take about one minute to ninety seconds to complete. Work through the air squats at a sustainable pace and as always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score at the end of the twenty minutes will be total rounds plus any extra reps.

standard: single unders, knee push-ups
rx: double unders, strict push-ups
sport: double unders, strict push-ups
over achiever: double unders, strict HSPU

CFD at home:
Today’s workout can be done as written from home! The only adjustment you would need to make would be if you don’t have a jump rope with you. Double unders can always be switched out for either mountain climbers or lateral hops.Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!

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January 19, 2022

Skill
10×1 Wall Walk or 10×1 Kick up to handstand

Spend some time practicing either wall walks today or handstands. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you kick up or walk up into a handstand. For the wall walks you can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical. If you are comfortable with wall walks and want to bump up the difficulty you can try doing 2-3 wall walks in a row with rest between each set or on an EMOM timer. If you want to practice kicking up in to a handstand you can hold each one for as long as you want with rest between.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5 …
lateral burpees over the bar
front squats

rest 2 minutes

then

AMRAP in 5 minutes
push jerks

Today’s workout has two parts. You’ll start with a ten minute AMRAP building up in reps of lateral burpees and front squats starting at 1 rep of each and adding one rep in each round. After ten minutes you’ll rest for two minutes before starting a five minute AMRAP of push jerks. You will be using the same barbell for both parts of the workout. You will need to make sure to choose a weight that works for both the front squats and the push jerks. Choose a weight that you can complete sets of jerks with for the entire five minutes. You will want to be able to hold onto your bar for multiple reps for the front squats as well. If one of these lifts is weaker than the other that should be the lift that decides your weight for the workout. You’ll have two scores for the workout: total reps for part one and total reps for part two.

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you’ll be doing goblet squats instead of front squats and one arm push jerks for the five minute AMRAP switching arms whenever you want. For the one arm push jerks make sure to keep things as even as you can between each arm. You’ll have two scores for the workout: total reps for part one and total reps for part two. See you on the leaderboard!

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January 18, 2022

Skill
EMOM for 10 minutes
:30s kipping pull-ups

You’ll have ten attempts to work through as many kipping pull-ups as possible during each thirty second work period. You can choose to do multiple small sets, one big set, or even a bunch of singles depending on where you are at with this skill. Each minute will have you working for thirty seconds and resting for thirty seconds. Use a band if you need to or a set of rings for ring rows or just kipping swings are always a good idea! Keep track of your reps for one big number at the end!

Workout of the Day
AMRAP in 12 minutes
12 power snatch
15 box jumps

You’ll need a light barbell and a box for today’s workout. Make sure to be smart about your weight choice today. You’ll want to be able to maintain touch and go sets throughout the whole workout. Plan for a weight that you can complete at least sets of six with for the first couple of rounds. If needed box jumps can be scaled by either choosing a shorter box to jump to or switching to step ups. Your score at the end of twelve minutes will be total rounds plus extra reps.

standard: step-ups, 75/55 lb
rx: 24/20″, 95/65 lb
sport: 24/20″, 95/65 lb
overachiever: 24/20″, 95/65 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell that is particularly light you might want to adjust the snatch reps a bit. Something like 18-20 reps would make sense for a lighter weight. If you don’t have a box to use for the box jumps you can either find something to jump over or do broad jumps or step ups in their place. Your score at the end of twelve minutes will be total rounds plus extra reps. See you on the leaderboard!

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January 17, 2022

Workout of the Day
AMRAP in 30 minutes
500M Run
40 alternating dumbbell cleans
30 weighted sit-ups w/dumbbell

Prepare yourself for a long workout today and start out a pace that feels sustainable for thirty minutes. The five hundred meter run is a big loop all the way around the building starting and ending at the roll up doors. You’ll be using your dumbbell for the next two movements so make sure to choose wisely. You’ll start with a large set of alternating dumbbell power cleans before moving on to some weighted sit-ups. These can be a little tricky if you’ve never done them before so definitely give them a try with the weight you are planning to use before the workout starts! Your score at the end of the thirty minutes will be total rounds plus extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You won’t need to adjust anything on the cleans and sit-ups but if you don’t have a place to run or a rower or bike to replace the run with you will want to choose something like 100-150 double or single unders, 20-30 broad jumps or 30-40 bodyweight step ups. A movement that is simple and that takes about 2:30-3:00 is a great replacement for the run in this situation. Your score at the end of the thirty minutes will be total rounds plus extra reps. See you on the leaderboard!

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January 16, 2022

Workout of the Day
AMRAP in 20 minutes
30 burpees
20 pull-ups
500m row or 1k bike or 400m run

We’ve got a twenty minute AMRAP today with burpees, pull-ups and then your choice of rowing, biking or running. Set up your rower or bike in your space in the gym or outside. Because the pull-up sets are large you won’t need to worry about keeping yourself close to the pull-up bars. You can plan to use the time it takes you to get to the bar as a bit of a rest and don’t forget to put your mask on if you are further inside the gym for pull-ups or if you are getting closer to people than usual. Pull-ups can be scaled by using a band or grabbing a set of rings for ring rows. If thirty burpees looks too daunting consider dropping the number to something like 20 or 25. Your score at the end of the twenty minutes will be total rounds plus extra reps.

CFD at home:
If you’re doing this workout at home today you’ll need to make some adjustments. Luckily the burpees won’t need to be changed:) If you don’t have a space for pull-ups you can choose to switch those reps out for push-ups, handstand push-ups or bent over rows with your dumbbell or kettlebell. If you can’t run, row or bike you will want to choose a fairly basic movement that takes roughly two minutes. Something like 50-100 double or single unders or 20-30 unweighted or weighted step ups would be good options. Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!

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January 15, 2022

Workout of the Day
Every 5 minutes for 4 rounds
400m run
75 double unders
then
max reps overhead squats

You’ll have four, five minute windows to work today. There is no scheduled rest between each five minute interval so it will be up to you to decide how you budget your time. Each interval will start with a four hundred meter run and 75 double unders before moving to your barbell to complete as many overhead squats as possible in the time remaining. Spend some time going over each part of today’s workout before the workout starts to decide if there is any area that may need to be scaled. The run distance and double under volume can be adjusted as well as the overhead squat if that movement is a bit too challenging. Talk to your coach to figure out the best option for you!

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

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January 14, 2022

Skill
EMOM for 10 minutes
:30s strict pull-ups

You’ll have ten attempts to work through as many strict pull-ups as possible during each thirty second work period. You can choose to do multiple small sets, one big set, or even a bunch of singles depending on where you are at with this skill. Each minute will have you working for thirty seconds and resting for thirty seconds. Use a band if you need to or a set of rings for ring rows are always a good idea! Keep track of your reps for one big number at the end!

Workout of the Day
AMRAP in 10 minutes *
one arm dumbbell thrusters

*EMOM 5 deadlifts

Lots of deadlifts and thrusters coming your way in the workout today. You should be able to complete each set of 5 deadlifts unbroken for ALL TEN ROUNDS. Focus on perfect form during each set with your shoulders back and a strong back position. Don’t get lazy as you get tired, your back will not thank you tomorrow if you do! After each set of five deadlifts you will make your way to your dumbbell for as many reps as possible of one arm dumbbell thrusters. You can switch arms whenever you want but do your best to keep things as even as possible between sides even if you have one side that feels easier! Your score after ten minutes will be all the thruster reps you completed.

standard: 35/20 lb, 135/95 lb
rx: 50/35 lb, 185/135 lb
sport: 55/40 lb, 225/155 lb
overachiever: 65/50 lb, 275/185 lb

CFD at home:
Today’s workout can be done with a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell. If you only have a dumbbell or kettlebell you will want to adjust your deadlift position to a wider sumo stance with the weight hanging down and tapping the ground between your feet. You can also choose to bump the deadlift reps up a bit since the weight you will be using will be much lighter than what you might load a barbell to. Completing 7 or 8 sumo deadlift reps would be a good choice rather than only 5 in each round. You can switch arms whenever you want during the thrusters but do your best to keep things as even as possible between sides even if you have one side that feels easier! Your score after ten minutes will be all the thruster reps you completed. See you on the leaderboard!

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January 13, 2022

Workout of the Day
EMOM for 10 minutes
1 squat clean + front squat

Today’s skill work has us completing two lifts every minute on the minute for ten minutes. You’ll start with a squat clean followed by a front squat to finish things off. Do your best to get both lifts in within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
AMRAP in 10 minutes
21 sit-ups
6 clean & jerks

You’ll need an ab mat and a medium weight barbell for today’s workout. The clean and jerks can be done in quick singles or small sets. Make sure to choose a weight you are comfortable with and can control rep to rep since there may be people near you doing sit-ups while you are working through the clean and jerks. Practicing dropping the bar under control for a few reps would be a good idea before the workout starts! Your score today will be total rounds plus any extra reps at the end of ten minutes.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will want to alternate hands for each rep and also bump the rep count up a bit. Depending on the weight you have completing 12 clean and jerk reps could work better than 6. If you have something that is particularly light you may want to bump it up to something more like 18 or even 20. Your score today will be total rounds plus any extra reps at the end of ten minutes. See you on the leaderboard!