Saturday, 25 Oct 14

Featured

Barbells For Boobs Event; 25 Oct 2014 @ Commando CF

 
 
at 8:00am in CDT
Next Week
  •  
     
    Behind the Tennis Courts by the Riptide; Across the street from the Commissary.

     
Commando CrossFit will be hosting a fundraising event in support of Barbells for Boobs. Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. Inspired by athletes everywhere, local communities come together, fundraise, and help us detect potentially life threatening breast cancer occurrences.

Teams will consist of 2 members of the same sex. We will offer both RX and scaled divisions. Teams will compete in 2 different events. The top teams from each division will compete in a final WOD.

Don’t want to compete, but still want to participate? No worries! Come do the first WOD with us!

We will be having a potluck afterward!

The competition is free, we just ask that you consider making a donation at the following link: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=38039

Thursday, 23 Oct 14

Skill work – cartwheels

Box squat(DE) – 8x3reps@60% 1RM
of the back squat
- rest 60 sec between

AMRAP in 4 min
15 pwr snatch (50% 1RM)
15 KTE
Rest 2 min
AMRAP in 4 min
10 OH squat (same bar)
10 Abmat sit-ups

Cash out
Turkish get-ups (5L,5R)
Hangs from the bar (3x30sec)

Wednesday, 22 Oct 14

Skill work – cartwheels

Clean – 2×2@80%, 2×2@85%,
2×2@90%

The Topeka Shop Chipper
For time:
10 deadlift (135/95 lbs)
20 wallball (20/14 lbs)
10 hang pwr clean (same bar)
20 KB swing (24/16 kg)
10 front squat
20 box jump (24/20″)
10 push press
20 pull-ups
10 back squat
20 burpees

Cash out: 50-100 Abmat sit-ups

Tuesday, 21 Oct 14

Skill work – cartwheels

Deadlift (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@97%
- rest 90-120 sec between
sets >80%

AMRAP in 15 min
Run 400m
Rest 1:1

Cash out
40-60 walking lunges
One max rep set ring push-ups

Monday, 20 Oct 14

Skill work – cartwheels

Use weights achieved during the last
two weeks (103/105%) as the new
100% reference for this cycle.
Squat (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@97%
- rest 90-120 sec between
sets >80%

10-9-…-1 rep RFT
Wallball (20/14 lbs)
Pull-ups (CTB if able)
KB swing (32/24 kg)

Cash out
20-50 ring dips
20-50 GHD sit-ups

Friday, 17 Oct 2014

Skill work – cartwheels

Filthy Fifty – 50 reps for time
Box jumps (24/20″)
Jumping pull-ups
KB swing (24 kg)
Walking lunge
KTE
Push press (45/33 lb)
Hip Ext
Wallballs (20/14 lb)
Burpees
Double unders

Cash out
Hangs from the bar (3x30sec)

Thursday, 16 Oct 2014

Skill work – cartwheels

Clean – 2×2@80%, 2@85%, 2@90%,
1@95%, 1@105%
– if technique isn’t ready for
going heavy, do 8×2@80% 1RM
EMOM

4 RFT
15 thrusters (50% F squat 1RM)
15 pull-ups
Rest 1 min

Cash out
Hangs from the bar (3x30sec)
50-100 Abmat sit-ups

Wednesday,, 15 Oct 2014

Skill work – cartwheels

Deadlift (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@105%
- rest 90-120 sec between
sets >80%

Run 6 – 8 x 200m, rest 2x the time
it took to complete the run
- 15 min cap
- if unable to maintain a
good level of effort, scale
3 x 200m, 3 x 100m,
8 x 100m, etc.

Cash out
40-60 walking lunges
One max rep set ring push-ups