Workout Of The Day

  • Cabin in the Woods

    CFOKC Kids at 8:30AM. Olympic Lifting at 9:30AM.

    CONDITIONING:

    For Time...

    800 M Run

    30 Pull Ups

    60 Air Squats

    30 Clean and Jerks (135/95)

    60 Air Squats

    30 Pull Ups

    800 M Run

     

  • Homeland

    STRENGTH:

    Reverse Lunge

    4 x 10 

    Alt with 10 Barbell V Ups

    CONDITIONING:

    Four Rounds for Time...

    12 Deadlifts (135/95)

    15 Russian KB Swings (70/53)

    CORE/MOBILITY:

    1 Min Center Plank Hold

    :30 Thread the Needle

    1 Min Center Plank Hold

    1 Min Straddle Stretch

    1 Min Center Plank Hold 

  • Nancy

    STRENGTH:

    EMOM for 10 Min...

    1 Hang Power Snatch + 1 Hang Squat Snatch

    CONDITIONING:

    "Nancy"

    Five Rounds for Time...

    400M Run

    15 Overhead Squats (95/65)

    CORE/MOBILITY:

    :30 Dolf Stretch

    20 Hollow Rocks

    1 Min Child's Pose with Palm Twist

    20 Hollow Rocks

    1 Min Saddle Stretch 

  • WCW

    STRENGTH:

    Front Squat

    5 x 5

    Alt with 5 DB Rows each Arm

    CONDITIONING:

    For Time...

    1000M Row

    40 Wallballs (20/14)

    30 Handstand Push Ups (6 Wall Climbs, 30 Shoulder Touches, 1 Min Plank Hold)

    20 Hang Power Cleans (165/115)

    10 Muscle Ups

    CORE/MOBILITY:

    20 Floor Wipers

    1 Min Pigeon Pose

    :30 Scorpion

    20 Floor Wipers

  • Benchwarmer

    STEENGTH:

    Shoulder Press 3 x 3

    Push Press 3 x 3

    Jerk 3 x 3

    CONDITIONING:

    AMRAP in 8 Min....

    10 Burpee Box Jumps (24/20)

    10 Chest to Bar Pull Ups

    CORE/MOBILITY:

    1 Min Downward Dog

    :30 Scorpion

    :30 Dolf Stretch 

    20 Barbell Sit Ups 

  • Great Pumpkin

    STRENGTH:

    Romanian Deadlifts

    5 x 5

    Alt with 8 Barbell Curls

    CONDITIONING:

    AMRAP in 5 Min...

    8 Thrusters (95/65)

    30 Double Unders

    Rest 2 Min

    AMRAP in 5 Min...

    10 Squat Cleans (95/65)

    10 Toes to Bar

    CORE/MOBILITY:

    1 Min Couch Stretch 

    1 Min Puppy Pose

    100 Flutter Kicks 

  • Auto Pilot

    Olympic Lifting at 9:30AM

    CONDITIONING:

    7 Min AMRAP...

    6 Hang Power Snatch (115/75)

    6 Overhead Squats (115/75)

    6 Bar Facing Burpees

    REST 3 MIN

    7 Min AMRAP...

    12 Alt Pistols (Jumping Squats)

    12 Russian KB Swings @ HAP 

    REST 3 MIN

    7 Min AMRAP

    7 Thrusters (115/75)

    7 Chest to Bar Pull Ups


  • Winter Is Coming


    On Ramp and 5:45AM are cancelled today!

    STRENGTH:

    Bent Over Rows

    5 x 8

    Alt with 20 Banded Hammy Curls

    CONDITIONING:

    For Time...

    15-12-9

    Front Squats (155/105)

    Shoulder to Overhead (155/105)

    CORE/MOBILITY:

    1 Min Couch Stretch

    1 Min Child's Pose

    100 Ab Mat Sit Ups


    AT HOME ICE STORM WOD:

    Annie

    50 - 40 - 30 - 20 - 10

    Double Unders 

    Sit Ups

    If you don't have a jump rope sub jumpin split lunges.

  • Cookie Jar

    STRENGTH:

    Reverse Lunge 

    4 x 10

    Alt with 5 to 8 Strict Pull Ups

    CONDITIONING:

    For Time...

    1000M Row

    50 Ft Handstand Walk (5 Wall Climbs, 30 Shoulder Touches or 1 Min Homd)

    50 Wallballs (20/14)

    50 Ft Handstand Walk

    100 Double Unders

    CORE/MOBILITY:

    :20 Star Hold (each side)

    :30 Bowler Stretch

    :20 Star Hold

    1 Min Saddle Stretch 

  • Monica's Thunder

    STRENGTH:

    EMOM for 10 Minutes 

    1 Power Clean + 2 Hang Power Cleans

    CONDTIONING:

    Three Rounds for Time...

    400M Run

    7 Bar Muscle Ups

    11 Deadlifts (275/185)

    CORE/MOBILITY:

    1 Min Child's Pose

    :30 Hip Bridge Hold

    :30 Lying Side Twist with Band

    :30 Hip Bridge Hold 

  • Kangaroos

    STRENGTH:

    Shoulder Press 3 x 3

    Push Press 3 x 3

    Jerk 3 x 3

    CONDITIONING:

    In teams of Three

    12 Min AMRAP

    50M Sled Pull 

    Burpees

    Russian KB Swings (70/53)

    Teams accumulate as many reps as possible on Burpees and Swings. Athletes rotate movements based on the sled pull. Once the athlete finishes the sled pull they move to Burpees. Burpees move to Swings. Swings move to sled pull. They continue until time is up.

    CORE/MOBILITY:

    50 Twists

    1 Min Straddle

    50 Twists

    :30 Thread the Needle 

  • Iron Star

    STRENGTH:

    Box Step Ups w/ Barbell

    5 x 10

    Accumulate :30 Plank Hold Between Sets

    CONDITIONING:

    21-15-9

    Ground to Overhead (95/65)

    Box Jumps (24/20)

    Toes to Bar

    CORE/MOBILITY:

    1 Min Upward Dog

    1 Min Downward Dog

    20 Candlesticks 

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