WOD 041913:

Part A:

weighted strict pull-up: 12 minutes to find your 2-rep max

NOTE: The chin must be clearly above the bar at the top.

Part B:

12 minute AMRAP:

5 toes-to-bar

10 walking lunges with plate overhead (25/45)

15 kettlebell swings (35/53)

Power clean PRs abound! Well done gang!

WOD 041813:

Part A:

shoulder press: 1-1-1-1-1

SHOULDER PRESS

Part B:

8 minute AMRAP:

1000m row

AMRAP wall climbs in time remaining

ADV: nose to the wall

WALL CLIMB

Part C:

4 minute AMRAP:

500m row

AMRAP hand-release push-ups in time remaining

WOD 041713:

Part A:

power clean ladder:

Each set will consist of 1 power clean. Start at (95/135) or (65/95) depending on the strength of your power clean and increase the weight by 5# (female) or 10# (male) every set until failure.

POWER CLEAN

Part B:

5 rounds for time:

10 front squats (95/135)

200m run

30 double unders

Great job on the overhead squats today! I’m enjoying all the great form! There’s nothing more beautiful than seeing an overhead squat performed properly, with the bar in the frontal plane, the midline stabilized and the depth below parallel.

Remember that squatting is a skill, just like the double under is a skill, and it needs to be practiced and perfected. Once the technique is dialed in, the PRs will come quickly! Keep it up!

WOD 041613:

Part A:

snatch grip deadlift: 5-5-5-3-3-3

Deadlifts only count if you use the hook grip.

HOOK GRIP

SNATCH GRIP DEADLIFTS

Part B:

15 minute AMRAP:

5 burpee box jump overs (20/24)

10 deadlift (95/135)

RICH FRONING'S BURPEE BOX JUMP OVERS @ 11:07

Olympic Weightlifting Workshop coming up on May 12th with Nick Roberts.

Check the News & Events tab on the right sidebar of our website for more information.

WOD 041513:

Part A:

overhead squat: 7-7-5-5-3-3-1-1

Part B:

For time:

21-15-9 reps of:

overhead squat (65/95)

pull-ups

ADV: chest-to-bar pull-ups

CFI Guy’s Night Out

Hey guys, we’re getting together at the Sundance on George Street tomorrow evening @ 6:30pm. Hope to see you there!

WOD 041313:

Partner “Deck of Cards”

spades = deadlift (65/95)

hearts = power clean (65/95)

diamonds = front squat (65/95)

clubs = push press/jerk (65/95)

Each group of two will have a shuffled deck of 52 cards. Lay the cards face down and on the count of “3-2-1 GO!” one person draws the top card and depending on the suit, will do one of the four movements above. Do the number of reps corresponding to the number on the card. For face cards it’s 11 reps for a Jack, 12 reps for a Queen, 13 reps for a King, and 14 reps for an Ace. If you pick the Joker, both athletes must complete 15 burpees together.

This workout is for time. Only one person works at a time, except for the burpees. Take turns drawing cards and completing all reps for each movement until you are through the whole deck.

WOD 041213:

Part A:

power snatch: 3-3-3-3-3

These are touch and go. Use the hook grip.

POWER SNATCH (0:58-2:32)

Part B:

12 minute AMRAP:

10 power snatch (55/75)

10 ring push-ups

Great job on a tough chipper!

CFI Guy’s Night Out

Hey guys, let’s get together downtown on Saturday evening, April 20th @ 6:30pm for a night of food, drinks and whatever comes next! Venue to be decided, all suggestions welcome!

For those that didn’t get a message or invitation via Facebook, contact James ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ) if you can make it!

Thanks!

WOD 041113

Part A:

push press: 15 minutes to find your 1-rep max

PUSH PRESS TECHNIQUE

MIKKO SALO PUSH PRESS

Part B:

For time:

50-35-20 reps of:

wall balls (14/20)

sumo deadlift high pull (55/75)

Deadlift PRs abound! Well done, everyone!

WOD 041013:

Part A:

For time:

750m row

75 burpees

75 kettlebell swings (35/53)

75 double unders

750m run

Part B:

Work on a weakness, hit the squat challenge, stretch