11.19 Olympic Clinic

Thursday 11.19

Olympic Lifting Clinic

6am, 12pm

MOVEMENT PREP SEMINAR with Tony @ 4:30pm

New Member Fundamentals @ 5pm

‘Stache WOD 2014
CF PHX & Lululemon Movember Fundraiser
20 November
6-8pm

11min AMRAP – 11 Reps

RX

185/135 Deadlift

Handstand Push Ups

Double Unders

 

Scaled

135/95 Deadlift

Hand Release Push Ups

24/20″ Box Jumps

11.19 WOD

Wednesday 11.19

‘Stache WOD 2014
CF PHX & Lululemon Movember Fundraiser
20 November
6-8pm
DJ – Wfit Prize Packs – Best ‘Stache Contest
Donations Accepted – $20 to Compete

 

CONDITIONING TESTING DAY 3

Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
16min EMOM
Odds – Max Burpees
Evens – 50 Dubs

– Maintain +/- 2 Burpees. Add up total missed, put a Zero at the end, and do that many burpees at the end.

– Record Highest burpees for score, put lowest in comments section

11.18 WOD

‘Stache WOD 2014
CF PHX & Lululemon Movember Fundraiser
20 November
6-8pm
DJ – Wfit Prize Packs – Best ‘Stache Contest
Donations Accepted – $20 to Compete

CONDITIONING TESTING DAY 2

Nancy (Time)
5 Rounds:
400m Run
15 Overhead Squats, 95# / 65#

Weighted Pull-ups (6×3 add as you go)
For Scale: Work Negatives

Power Snatch (5×2 build to 2RM touch and go)

11.17 WOD

‘Stache WOD 2014

CF PHX & Lululemon Movember Fundraiser

20 November

6-8pm

DJ – Wfit Prize Packs – Best ‘Stache Contest

Donations Accepted – $20 to Compete

CONDITIONING TESTING DAY 1
Baseline (Time)
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

2mins Rest
x 3
– Record Slowest Time for Score
– List each interval in comments
– Competitors: +/- 10s

Front Squat (3×10 @ 60%)

Weighted Step-ups (3×8/8 add as you go)

11.15 Family Throwdown

Saturday 11.14 Family Throwdown

2 Person Team

Each Round = 6 Min AMRAP
1 Person Completes Full Round
1 Min Rest Between Rounds

Round 1
10 Cal Row
10 KB Swings (55/35)
10 Burpees

Round 2
15 Sit Ups
15 Box Jumps (24/20)

Round 3
10 Deadlifts (95/96)
10 Hang Power Cleans (95/65)
10 Shoulder to Overhead (95/65)

Round 4
15 Goblet Squats (55/35)
15 Pushups

11.14 WOD

Friday 11.14

‘Stache WOD 2014
CF PHX & Lululemon Movember Fundraiser
20 November
6-8pm
DJ – Wfit Prize Packs – Best ‘Stache Contest
Donations Accepted – $20 to Compete

 

INVERSION EMOM
Metcon (7 Rounds for reps)
14min EMOM
Odds – 200m Run
Evens – Choose Your Scale
– 20s HS Hold
– 2 Wall Walks
– 3 Strict Handstand Push Ups
– 4 Kipping Handstand Push Ups
– 5 Deficit Handstand Push Ups

REST 5mins
2k Row (Time)
Static Stretching from the Hips Down

11.12 WOD

Wednesday 11.11

‘Stache WOD 2014
CF PHX & Lululemon Movember Fundraiser
20 November
6-8pm
DJ – Wfit Prize Packs – Best ‘Stache Contest
Donations Accepted – $20 to Compete

 

ANNIE + GRACE
20min Cap
50 – 40 – 30 – 20 – 10
Dubs
Sit Ups

6 Clean & Jerks (135/95) after each round

– Static Stretch
– LAX ball
– Foam Rolling

Posted in WOD

11.11 WOD

‘Stache WOD 2014
CF PHX & Lululemon Movember Fundraiser
20 November
6-8pm
DJ – Wfit Prize Packs – Best ‘Stache Contest
Donations Accepted – $20 to Compete
BRO SESH
30mins to get through Strength work

Back Squat (Start at 60%)
3×10 – Add as you go

Bent Over Row
3×10 – Add as you go

Strict Pull Ups (3xFailure)
From a dead hang, no kip

Metcon (Time)
20min Cap
10 Rounds

Row 150
20 Dubs
15 KB Swings (55/45)
10 Push Ups

Posted in WOD

11.10 WOD

Monday 11.10
‘Stache WOD 2014
CF PHX & Lululemon Movember Fundraiser
20 November
6-8pm
DJ – Wfit Prize Packs – Best ‘Stache Contest
Donations Accepted – $20 to Compete

 

Jackie
1000m Row
50 Thrusters, 45#
30 Pull-ups

-then-

25mins

Cool Down 1k Row

– Foam Roll
– BB Mash
– Rubber Band Moblity

11.9 Hat Trick

‘Stache WOD 2014
CF PHX & Lululemon Movember Fundraiser
20 November
6-8pm
DJ – Wfit Prize Packs – Best ‘Stache Contest
Donations Accepted – $20 to Compete

 

SUNDAY HAT TRICK

Annie
50-40-30-20-10
Double-unders
Sit-ups

Grace
30 Clean and Jerks, 135# / 95#

Helen
3 Rounds
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups