TUE 140422

Posted: 22nd April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll & Kettlebell: Thoracic
- Foam Roll: Quads & Calves
- Rack: Ankle
- Couch Stretch

2. DYNAMIC WARM UP
- Run 1000m, Row 1200m, or Bike 5 min

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
- 5X3 POS Squat Clean + 1 Jerk

4. WOD
5 rounds for time of:
- 25′ Barbell Overhead Walking Lunges (135/95#)
- 15 Knees-to-Elbows

MON 140421

Posted: 21st April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Quads
- PVC & Tennis Ball: 1st Rib
- Band: Shoulder & Elbow Flexion
- Band: Track Hamstring

2. DYNAMIC WARM UP
- Speed & Agility Ladder

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
- 5X3 POS Squat Snatch

4. WOD
3 rounds for time:
- Row 50 calories
- 15 Handstand Pushups
- 50 Double Unders

SAT 140419

Posted: 19th April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Thoracic
- Rings: Pecs
- Prone PVC Shoulder Raise, 15 reps
- PVC: Shoulder External Rotation
- Floor: Hip Flexion > Pigeon

2. DYNAMIC WARM UP
- Run 1000m or Row 1200m

3. WEIGHTLIFTING
- Pendlay Clean Warm Up
- Clean & Jerk, 1RM

4. WOD
For time:
- 100 Pullups
- 100 Wallball Shots

FRI 140418

Posted: 18th April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves & Quads
- Band/Barbell: Squat
- Thoracic Mobility

2. DYNAMIC WARM UP
- 5X5 Rings: Hollow Body > Superman
- L-Hang, accumulate 1 min

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
- Squat Snatch, 1RM

4. WOD – “AMANDA”
9-7-5 reps for time:
- Muscle Up
- Squat Snatch (135/95#)

THU 140417

Posted: 17th April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Lats & Lateral Hamstring
- Ball: Subscapularis
- Band: Track Hamstring

2. DYNAMIC WARM UP
- MB Clean Warm Up
- Wallball Shots, 20:10X6

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
5 rounds:
- Sled Push, high & low
- 3 Front Squats (70%)

4. WOD
10 rounds of:
- 1 minute of Rowing, calories
- Rest 15 seconds
- 30 seconds of Shoulder Press, max reps (95/65#)
- Rest 15 seconds

WED 140416

Posted: 16th April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves, Quads, TFL
- Band: Kneeling Hip Extension
- Band: 5 Way Shoulder

2. DYNAMIC WARM UP
1-2 rounds:
- 1 Strict Muscle Up or 5 Kneeling Strict
- 2 Skin The Cats or Weighted PVC Shoulder Passes
- 3 Wall Climbs
- 4 Forward Rolls
- 5 Cartwheels, each side
- 6 Bridge Ups
- 7 Tire Flips
- 8 Stones Over Shoulder (4/side)
- 9 Single Leg Squats, each side alternating
- 10 Sledgehammers, each side

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills

4. WOD
10 rounds:
- 2 Rope Climbs
- 5 1-arm Kettlebell Snatch or GTOH (53/35#), Right arm
- 5 1-arm Kettlebell Shoulder to Overhead (53/35#), Right arm
- 5 1-arm Kettlebell Snatch or GTOH (53/35#), Left arm
- 5 1-arm Kettlebell Shoulder to Overhead (53/35#), Left arm

TUE 140415

Posted: 15th April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Pecs & Thoracic
- Rings: Kneeling Hip Extension with Rotation
- Band: Track Hamstring
- PVC: Shoulder Passes
- PVC: Shoulder External Rotation

2. DYNAMIC WARM UP
- 3D DB Lunge, Reach, Press, 3 reps/MP/side

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
- Power Snatch, 1RM

4. WOD – “NUKES”
A. 8 minutes to complete:
- 1-mile run
- Deadlifts, max reps (315/225#)
B. 10 minutes to complete:
- 1-mile run
- Power Cleans, max reps (225/155#)
C. 12 minutes to complete:
- 1-mile run
- Overhead Squats, max reps (135/95#)

No rest between rounds.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills,Calif.–assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif.–died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

MON 140414

Posted: 14th April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Lats
- Ball: Pec
- Couch Stretch
- Barbell: Sink Stretch
- Band, Box & PVC: Shoulder Flexion & External Rotation

2. DYNAMIC WARM UP
- 5X5 Curtis P

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
- Weighted Pull-ups 5-5-3-3-3-1-1-1-1 reps

4. WOD
10 rounds for time:
- Row 1 min, max calories
- Rest 15 sec
- 30 seconds of pushups, max reps
- Rest 15 sec

FRI 140411

Posted: 11th April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Calves & Pecs
- Rack: Calves
- Rings: Lateral Lunge
- Band: Shoulder & Elbow Flexion
- Box: Hip Flexion > Pigeon

2. DYNAMIC WARM UP
2 rounds:
- 10 Good Mornings (45/33#)
- 20 GHD Sit-ups
- Broad Jump, 1GL
- Bear Crawl, 1GL

3. WEIGHTLIFTING
- Burgener Warm Up
- Skill Transfer Drills
A. 7X3 Muscle Snatch
B. Shoulder Strength – AMRAP 10 MIN
- Kettlebell Arm Bar, 3 reps/side (35/18#) (3 sec pause)
- Bent Over Kettlebell 2-Arm Row, 10 reps (35/18#)
- Kettlebell High Windmill, 10/side (25/15#)
- SL DB Front Raise, 10 reps/side (8/5#)

4. WOD
In front of a clock set for 12 minutes:
- 1 minute of Box Jumps (30/24″)
- 1 minute of Sumo Deadlift High-Pulls (115/85#)
- 2 minutes of Box Jumps (30/24″)
- 2 minutes of Sumo Deadlift High-Pulls (115/85#)
- 3 minutes of Box Jumps (30/24″)
- 3 minutes of Sumo Deadlift High-Pulls (115/85#)

THU 140410 – “JUSTIN”

Posted: 10th April 2014 by CFNTX in All; Daily WOD

1. MOBILITY
- Foam Roll: Quads & TFL
- Barbell: Calves
- Band: Shoulder Internal Rotation
- Band: Shoulder External Rotation

2. DYNAMIC WARM UP
- Run 200m forward
- Walk/Jog 400m backward
- Walk/Jog 400m backward with arms overhead
- Run 200m forward

3. WEIGHTLIFTING
- Pendlay Power Clean Warm Up
- 5X3 Power Clean & Jerk (touch & go)

4. WOD – “JUSTIN”
30-20-10 reps for time of:
- Back Squats (BW)
- Bench Presses (BW)
- Strict pull-ups


U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.