Strange Strength & Conditioning

You heard about it, and we are here to confirm that the rumors are true.

This Friday. 4:30pm. .c and are going HEAD TO HEAD to kick off the first workout of the 2024 CF Open!

Cancel your plans, call in sick to work. Don’t miss this epic head to head. We will be providing food and refreshments and throwing down heat style all afternoon and into the evening.

See you there! Get your 🍿 ready. 😉

It’s been two weeks and we are still reeling from the 5th annual !!

We want to do a shoutout to all the athletes who competed, but especially our podium finishers!

& (2nd place Women’s RX)
& Roland (3rd place Men’s Intermediate)
& (2nd place Women’s Intermediate)
& .jamie (3rd place Women’s Intermediate)
& (1st Place Women’s Scaled)
& (3rd Place Women’s Scaled)

Hope to see everyone for the 2nd Annual Cruel Summer Competition in Aug/Sept 2024! Co-Ed Teams of 2!!

Tuesday, February 12

Part A.

Black:
Split Jerk (15m CAP)
Build to a 3RM

Gold:
Push Press (15m CAP)
Build to a 3RM

WOD:

Black:
4 RFT (14m CAP)
15 T2B
12 Alt DB Sn**ch (70/50)
9 Shuttle Runs (25' down and 25' back = 1)

Gold:
4 RFT (14m CAP)
15 Hanging Knee Raises or SL T2B
12 Alt DB Sn**ch (45/25)
9 Shuttle Runs (25' down and 25' back = 1)

Monday, February 12

Part A.

Black:
Sn**ch (15m CAP)
Build to a Heavy Single

Gold:
Back Squat (15m CAP)
Build to a Heavy Single

WOD:

Black:
12m AMRAP
3 Rope Climbs
6 Wall Walks
24 Alt Pistols

Gold:
12m AMRAP
6 Chin-Ups (or 9 Reverse Grip Ring Rows)
6 Wall Walks (1/2 range of motion or use a box)
24 Goblet Lunges (35/26)

Sunday, February 11

Part A.

Black:
Bench Press
2x7
2x5
2x3
*build to a heavy triple
Rest 60s b/t sets

Gold:
Front Squat
2x7
2x5
2x3
*build to a heavy triple
Rest 60s b/t sets

WOD:

Black:
15m EMOM
Min 1: 10 Front Squats (115/75)
Min 2: Max Effort Box Jump Over (24/20")
Min 3: 10 Hang Power Sn**ch (115/75)
Min 4: 45s Handstand Hold
*score is number of Box Jump Overs each round and total rounds completed

Gold:
15m EMOM
Min 1: 10 DB Front Squats (2x25/15)
Min 2: Max Effort Box Step Over (24/20")
Min 3: 10 Dbl DB Hang Power Sn**ch (2x25/15)
Min 4: 45s Handstand Hold or 45s Plank Hold
*score is number of Box Jump Overs each round and total rounds completed

Friday, February 9

Part A.

Black:
Clean Complex
High Hang Power Clean + Hang Squat Clean + Front Squat
5x1+1+1
*build to a max complex

Gold:
Front Squat
5x3
*build to a 3RM

WOD:

Black:
3 RFT (16m CAP)
6 Barbell G2OH (185/125)
400m Run
25 GHD Sit-Ups

Gold:
3 RFT (16m CAP)
6 Dbl DB G2OH (2x45/25)
400m Run
25 Sit-Ups or V-UPs

Thursday, February 8

Part A.

Black:
Back Squat
Every 90s x 6
2 reps @ 75% w/ a 2s Dead Stop pause @ bottom

Gold:
Bench Press
Every 90s x 6
2 reps @ 75% w/ a 2s Dead Stop pause @ bottom

WOD:

Black:
E3MOTM x 5
15/12 Cal Row
10 Deadlift 225/155
*Max UB C2B Pull-Ups in remaining time
*Score each round separately

Gold:
E3MOTM x 5
15/12 Cal Row
10 Deadlift 155/105
*Max UB Banded Pull-Ups in remaining time
*Score each round separately

Wednesday, February 6

Part A.

Black:
Deadlift
3 sets:
5 @ (80 / 82 / 85%)
Rest 2 min
3 @ (82 / 85 / 87%)
Rest 2 min
1 @ (85 / 87 / 90%)

Gold:
Thruster
3 sets:
5 @ (80 / 82 / 85%)
Rest 2 min
3 @ (82 / 85 / 87%)
Rest 2 min
1 @ (85 / 87 / 90%)

WOD:

Black:
3 RFT (14m CAP)
250m Row
21 Wall Balls (30/20 @ 10')
15 Lateral Box Jump Overs (24/20")
9 SHSPU

Gold:
3 RFT (14m CAP)
250m Row
21 Wall Balls (14/10 @ 9')
15 Lateral Box Step Overs (24/20")
9 SHSPU on Box (24/20")

Tuesday, February 6

Part A.

Black:
Split Jerk
Build to a 5RM in 10 minutes
then...
-10% of that number for 2x5

Gold:
Push Press
Build to a 5RM in 10 minutes
then...
-10% of that number for 2x5

WOD:

Black:
10 RFT (15m CAP)
40 DU
5 Clusters (115/75)
*increase weight every 2 rounds (135/95, 155/105, 165/115, 185/125)

Gold:
10 RFT (15m CAP)
40 Single Unders
5 Thrusters (75/55) *from rack
*increase weight every 2 rounds (95/65, 115/75, 125/85, 135/95)

Monday, February 4

Part A.

Black:
Sn**ch
Every 2 min x 5
3 @ 73%
3 @ 76%
2 @ 79%
2 @ 82%
1 @ 85%
*we are backing off a little this week to prepare for hitting a heavy single next week!

Gold:
Back Squat
Every 2 min x 5
4 @ 73%
4 @ 76%
3 @ 79%
3 @ 82%
2 @ 85%
*we are backing off a little this week to prepare for hitting a heavy single next week!

WOD:

Black:
16.1
20m AMRAP
25' OH Walking Lunge (95/65)
8 Bar Facing Burpees
25' OH Walking Lunge
8 C2B Pull-Ups

Gold:
16.1 (scaled)
20m AMRAP
25' Front Rack Walking Lunge (45/35)
8 Bar Facing Burpees
25' Front Rack Walking Lunge
8 Jumping Chin Over Bar Pull-Ups

Sunday, February 4

Part A.

Black:
Bench Press
E2MOTM x 5
5 reps
*build to a heavy 5
then...
In 5 minutes find a moderately heavy single

Gold:
Front Squat
E2MOTM x 5
5 reps
*build to a heavy 5
then...
In 5 minutes find a moderately heavy single

WOD:

Black:
16m EMOM
Min 1: 10 Deadlift (275/185)
Min 2: Max Distance HSW
Min 3: 10 DB Thrusters (2x50/35)
Min 4: Max Devils Press
**Two scores: Total Distance HSW / Total Devils Press

Gold:
16m EMOM
Min 1: 10 Deadlift (185/125)
Min 2: Max Wall Walks (1/2 range of motion or use box)
Min 3: 10 DB Thrusters (2x45/25)
Min 4: Max Devils Press
**Two scores: Total Wall Walks / Total Devils Press

Saturday, February 3

WOD:

Teams of 2

Black:
4RFT (16m CAP)
10 Burpee Shuttle Runs (Burpee behind 25' turn only)
25 Pull-Ups
50' HSW Walk (can be done in 5' increments)
*add 25' to the HSW each round

Rest 4 min

10m AMRAP
10 Burpee Shuttle Runs (Burpee behind 25' turn only)
25 Pull-Ups
50' HSW (can be done in 5' increments)
*add 25' to the HSW each round

**Work can be split however

Gold:
4RFT (16m CAP)
10 Half Burpee Shuttle Runs (Half Burpee behind 25' turn only)
25 Ring Rows or Jumping Pull-Ups
3 Wall Walks (can be done using a box or 1/2 range on the wall)
*add 1 Wall Walk each round

Rest 4 min

10m AMRAP
10 Half Burpee Shuttle Runs (Half Burpee behind 25' turn only)
25 Ring Rows or Jumping Pull-Ups
3 Wall Walks (can be done using a box or 1/2 range on the wall)
*add 1 Wall Walk each round

**Work can be split however

Friday, February 2

Part A.

Black:
Clean and Jerk Complex
Every 3 min x 5
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Split Jerk
*build; heavier than last week (w/ one less movement)

Gold:
Front Squat
Every 3 min x 5
4 reps
*build; heavier than last week (w/ one less rep)

WOD:

Black:
7 RFT (12m CAP)
12 T2B
12 BBJO (24/20")

Gold:
7 RFT (12m CAP)
12 Hanging Knee Raises or SL T2B
12 Burpee Box Step Over (24/20")

Thursday, February 1

Part A.

Black:
Back Squat
Build to a 10RM for the day
*aim for 75%+

Gold:
Bench Press
Build to a 10RM for the day
*aim for 75%+

WOD:

Black:
For time: (16m CAP)
50-40-30-20
Wall Balls (20/14 @ 10')
25 Crossover Single Unders
15 Cal Bike

Gold:
For time: (16m CAP)
50-40-30-20
Wall Balls (14/10 @ 9')
25 Crossover Single Unders or 50 Single Unders
15 Cal Bike or Row

Wednesday, January 30

Part A.

Black:
Deadlift
E3MOTM X 5
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%

Gold:
Thruster
E3MOTM X 5
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%

WOD:

Black:
9m AMRAP
1 Legless Rope Climb (sub 2 Regular Rope Climbs)
4 Front Squats (225/155) *from ground
8/7 Cal Row

Gold:
9m AMRAP
4 Chin-Ups or 6 Reverse Grip Ring Rows
4 Front Squats (155/105) *from rack
8/7 Cal Row

Tuesday, January 30

Part A.

Black:
Split Jerk
2x3 @ 75%
2x2 @ 80%
2x1 @ 85-90%

Gold:
Push Press
2x3 @ 75%
2x2 @ 80%
2x1 @ 85-90%

WOD:

Black:
14m AMRAP
15 HSPU *kipping
10 OHS (95/65)
15 V-Ups

Gold:
14m AMRAP
15 Box HSPU (24/20")
10 OH Plate Lunge (25/15)
15 Sit-Ups or Tuck-Ups

Monday, January 28

Part A.

Black:
Sn**ch
Every 2 min x 5
Set 1: 3 @ 76%
Set 2: 3 @ 79%
Set 3: 2 @ 82%
Set 4: 2 @ 85%
Set 5: 1 @ 88-90%

Gold:
Back Squat
Every 2 min x 5
4 @ 76%
4 @ 79%
3 @ 82%
3 @ 85%
2 @ 88-90%

WOD:

Black:
19.4
For total time: (12m CAP)
3 Rounds of:
10 Sn**ches (95/65)
10 Bar Facing Burpees
Rest 3 min
then...
3 Rounds:
10 BMU
12 Bar Facing Burpees

Gold:
19.4 (scaled)
For total time:
3 Rounds of:
10 Sn**ches (45/35)
10 Bar Facing Burpees
Rest 3 min
then...
3 Rounds:
10 Pull-Ups
12 Bar Facing Burpees

Sunday, January 28

Part A.

Black:
Bench Press
7x5
*build (starting @ 60%)

Gold:
Front Squat
7x5
*build (starting @ 60%)

WOD:

Black:
16m EMOM
Min 1: 3 Rope Climbs
Min 2: 15 Wall Balls (20/14 @ 10')
Min 3: REST
Min 4: 16 KB Sn**ches (8R / 8L) @ 53/35

Gold:
16m EMOM
Min 1: 6 Chin-Ups or 9 Reverse Grip Ring Rows
Min 2: 15 Wall Ball Thrusters (20/14)
Min 3: REST
Min 4: 16 Eye Level KBS (35/26)