"What's Up Kid"

Skill
Muscle-up

WOD
5 Rounds
20/16 Calorie Row
3 Muscle-ups
40 Double Unders
5 Squat Cleans (185,125)
Rest 2 Minutes

Level 3- (155,105)10 C2B or 1 MUP
Level 2- 10 C2B (125,75)
Level 1- 10 Chin over Bar Pull-ups (95,50)

"Exotic Mai Tai"

Strength
1. Strict Press
2-2-2-2
2. Push-press
3-3-1-1-1

WOD
14 Minute AMRAP
7 Deadlifts (225,155)
14 Wallballs
21 Double Unders

Level 2 (185,125)
Level 1 (135, 95)

"Feel the Bern'"

Strength
Front Squat
5-5-5-5

WOD
50 Calorie Row
30 Box Jump Overs
60 Kettlebell Swings (1.5,1)
30 Box Jump Overs
50 Calorie Row

"The Offseason"

Strength
Overhead Squat
2-2-2-2-2

WOD
4 Rounds
1 Minute Max Reps
1. Double Unders (divide by 2 for score)
2. Pull-ups
3. KB Lunges (1.5,1)
4. Rest

Level 2 (1,0.75)
Level 1 (0.75,0.5)

"Jimmy Two-Times"

Partner WOD
1200m Row
50 Clean and Jerks (135,95)
1000m Row
60 Toes to Bar
800m Row
70 Partner Wallballs

Cashout
2 rounds of
Partner 1- Completes 20 Medball Sit-ups
Partner 2- Holds plank for duration of sit-ups

"Slippery When Wet"

Midline Mash
3 Rounds
15 KB Sit-ups
10 Strict Toes to Bar
10 Side Plank Raises each side

WOD
20 Minute AMRAP
10 Burpees
20 Double Unders
15 Kettlebell Swings (1.5,1)
20 Double Unders
15 Box Jumps (can also do 10 calorie Assault Bike or row)

Level 2 -AbMat Sit-ups
Level 1 – Abmat Sit-ups, Lunges, single Unders

CrossFit Benchmark: "Jackie"

Strength
Deadlift
3-3-3-3-3

WOD
“Jackie”
1,000-meter row
50 thrusters (45#)
30 pull-ups

Level 2- (35#)
Level 1- (15#)

*Rx is an empty 45lb barbell for both men and women. Scale as necessary. Please do not drop empty barbell as it ruins the bars!

Thursday 1-21 Olympic Lifting Class - 6:00PM Class Only

Warm Up
3 Rounds
3 Snatch Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch

Muscle Snatch
4 x 3, light

3-Position Snatch
5 x (1+1+1) @ 80-85%

Snatch Pull
5 x 4

"Tiger Beat"

Strength
Power Clean & Push Jerk
3-3-3-3-3
-Watch the clock and complete 3 clean and jerks in 30 seconds. They should not be touch and go

WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155,105)
Burpee Box Jump

Level 3 (135,95)
Level 2 (115,75)
Level 1 (95,55)

"Gainz Soup"

Strength
Back Squat
2-2-2-2-2

-Between sets complete 10 weighted lunge steps. 5 on each leg.

WOD
15 Minute AMRAP
10 Toes to Bar
15 Wallballs
10 KB goblet step ups (24/20)(1.5/1)

Level 2- (95,65) (1.25/.75)
Level 1- (75,35) (1/.5)

"Hoo-yah"

Sealfit is coming to CFK this May! See the email that we sent out today for details; if you did not receive it, let me know and I will re-send it to you from a different address. -Mike

Strength
Bench Press
3-3-3-3-3
*Between sets complete 5 strict pull-ups

WOD
5 Rounds
21 Deadlifts (155,105)
15 Box Jump Overs
9 Shoulder to Overhead

Level 3 (135, 95)
Level 2 (115, 75)
Level 1 (95, 45)

"Porterhouse"

Congrats to all CFK War-in-the-Woods athletes who participated this weekend! Great work Mike W, Jackie, Christine, Axel, Galla and Erin!

Skill
Handstand Push-up

WOD
In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP Handstand Push-ups
Rest 2 Minutes

In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP
Hang Squat Cleans (135,95)
Rest 2 Minutes

In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP Pull-ups
Rest 2 Minutes

In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP Burpees

Level 2- (115,75),50/40
Level 1- (95,45),40/30 cal row, regular push-ups

CrossFit Benchmark: Filthy Fifty

WOD
“Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2- Dirty 30
Level 1- Terrible 20

"Grumpy Buddha"

Skill
Pistol
Ring Dip
GHD Situp

Strength
Front Squat
2-2-2-2-2

WOD
Tabata Stations*
1. Box Jumps
2. Ring Dips
3. Double Unders
4. GHD or Abmat Sit-ups
5. Pistols

*1 minute rest between stations. Score is the sum of the lowest set for each exercise.

Level 1 – Abmat Sit-ups, Lunges, single Unders

Thursday 1-14 Olympic Lifting Class - 6:00PM Class Only

Warm Up
3 rounds:
3 good morning
3 power clean
3 hang clean + jerk

Tall clean
3×3 light

3-position clean
5x(1+1+1) @ 80%

Jerk
Heavy single, 3×2 @ 85%

"Chipotle"

Strength
1. Push-press
3-3-3-3
2. Push-jerk
2-2-2-2

WOD
14 Minute AMRAP
7 Clean (power) and Jerks (135,95)
21 Calorie Row

Level 2- (115,75)
Level 1- (95,55)

Tucker Beauhawk Tee's

CFK! The Tucker Beauhawk t-shirt design is in (see above). Please let us know if you are interested in getting one (either by posting here or signing up at the gym), as we're getting a ballpark idea of how many to order. All proceeds go directly to this worthy cause!!

"Mom Jeans"

Skill
Kipping pull-up

WOD
2k Row*
30 Burpees
20 Thrusters (75,55)
Rest 3 Minutes
1k Row
20 Burpees
15 Thrusters
Rest 2 Minutes
500m Row
10 Burpees
10 Thrusters

Level 2- (65,45)
Level 1- (55,35)

*Bike Sub would be 2miles/1 mile/.5 miles.

"Shirts vs. Skins"

Strength
EMOM 10
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Level 1- 1 Power Snatch & 2 Overhead Squats

WOD – 15 minute hard cap
21-15-9
Overhead Squats (115,75)
Chest to Bar Pull-ups
Box Jump

Level 2- (95,65)
Level 1- (75,35) 15-12-9

"Stabbin' Cabin"

Strength
Hang Squat Clean
3-3-3-3-3

WOD
15 Minute AMRAP
250m Row
15 Kettlebell Swings (2,1.5)
10 Kettlebell Lunges

Level 2 (1.5, 1)
Level 1 (1,0.75)