LATEST WOD

Sunday 2-26

10 AM

12 Rounds (36 Min)

Min 1  20/16 Cal Row

Min 2  40 Double Unders

Min 3  2 Muscle Ups

Scale as needed

11 AM

Open gym time, make up/redo the CF Open WOD

11AM Class will return April 2nd.  During the Open, it will be an open gym hour.

 

Monday, January 20th

January 19, 2019

3RM Front Squat

(record for the next strength cycle)
 

(Purple)

For Time (15:00 time cap)
1200m Row
80 Air Squats
40 Burpee Box Jump Overs (24/20)
 

(Blue)

For Time
1000m Row
75 Air Squats
50 Burpee to plate (25)
 

(Orange)

For Time:
1000m Row
50 Air Squats
25 Burpee to plate (25)
 

(Yellow)

For Time:
750m Row
30 Air Squats
15 No Push-up Burpees
 

Extra Credit

GH Raise 3×10
Prone Snow Angels 3×10
GHD Sit-ups 3×15


Sunday, January 20th

For Fitness:

36EMOM
Min 1 :20 Cal Row
Min 2 :40 Burpees
Min 3 :40 MB Twist (20/14)
Min 4 :20 Cal Bike
Min 5 :40 Russian KBS (53/35)
Min 6 :40 Lunges


Saturday, January 19th

January 18, 2019

Teams of 3

(Blue)

For Time
5000m Row (partners alternate every 250m)
then immediately into
210 DB Hang Clean & Press (50/35)
(partners alternate work/rest at will)
Teams of 2 (3000m & 140 DB HC&P)

(Orange)

For Time
5000m Row (partners alternate every 250m)
then immediately into
210 DB Hang Clean & Press (35/20)
(partners alternate work/rest at will)

(Yellow)

For Time
3000m Row (partners alternate every 250m)
then immediately into
150 DB Hang Clean & Press (20/15)
(partners alternate work/rest at will)


Friday, January 18th

January 17, 2019

12EMOM

Station 1: 8 Back Squat (60-80%)
Station 2: 8 Push Press (from floor)(60-75%)
Station 3: Rest min
 
 

“Open” (Blue)

4 Rounds
:90 Work/:90 Rest
10/9 Cal Row
10 Front Squats (135/95)
Max Box Jumps (24/20)
 

(Orange)

4 Rounds
:90 Work/:90 Rest
10/9 Cal Row
10 Front Squats (95/65)
Max Box Jumps (24/20)
 

“Fitness” (Yellow)

4 Rounds
:90 Work/:90 Rest
8/7 Cal Row
10 Front Squats (55/35)
Max Box Jumps (20/16)
 
 

Extra Credit

Single Leg RDL 3×10/leg
Reverse Fly 3×10


Thursday, January 17th

January 16, 2019

Strength

5RM Hang Power Clean

(Purple)

12AMRAP
15 Hang Power Clean (95/65)
8 Devil’s Press (2×35/20)
15 Hang Power Cleans (115/75)
8 Devil’s Press (2×35/20)
15 Hang Power Cleans (135/95)
8 Devil’s Press (2×35/20)
15 Hang Power Cleans (155/105)
8 Devil’s Press (2×35/20)
Max Hang Power Cleans (185/125)

**Devil’s Press = DB Push-up to a double DB Snatch (not a clean and jerk)

“Open” (Blue)

12AMRAP
15 Hang Power Clean (95/65)
12 Burpee Bar Hops
15 Hang Power Cleans (115/75)
12 Burpee Bar Hops
15 Hang Power Cleans (135/95)
12 Burpee Bar Hops
15 Hang Power Cleans (155/105)
12 Burpee Bar Hops
Max Hang Power Cleans (185/125)

(Orange)

12AMRAP
12 Hang Power Cleans (95/65)
12 Burpee Bar Hops

“Fitness” (Yellow)

12AMRAP
15 Russian KB Swings (53/35)
15 Burpees

Extra Credit

12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Right Side Plank
Min 3: :40 Bike
Min 4: :40 Left Side Plank


Wednesday, January 16th

January 15, 2019

Upper Body Pull

(Purple/Blue) Weighted Pull-up 5×3@70+% of 1RM
(Orange) Strict Pull-up 5×3-5
(Yellow) Negative Pull-ups 3×5 (5sec neg)
(White) Accumulate 1:00 Hang with Chin over bar
 

(Purple)

4AMRAP
21/18 Cal Bike
15 Wall Balls (30/20)
9 Strict HSPUs
 
Rest 4mins
 
4AMRAP
15/12 Cal Bike
9 Wall Balls (30/20)
6 Strict HSPUs
 
Rest 4mins
 
4AMRAP
9/8 Cal Bike
6 Wall Balls (30/20)
3 Strict HSPUs
 
 

“Open” (Blue)

4AMRAP
21/18 Cal Row
15 Wall Balls 20/14
9 HSPUs
 
Rest 4mins
 
4AMRAP
15/12 Cal Row
9 Wall Balls (20/14)
6 HSPUs
 
Rest 4mins
 
4AMRAP
9/8 Cal Row
6 Wall Balls (20/14)
3 HSPUs
 

(Orange)

4AMRAP
21/18 Cal Row
15 Wall Balls (20/14)
9 DB Z-Press
 
Rest 4mins
 
4AMRAP
15/12 Cal Row
9 Wall Balls (20/14)
6 DB Z-Press
 
Rest 4mins
 
4AMRAP
9/8 Cal Row
6 Wall Balls (20/14)
3 DB Z-Press
 

“Fitness” (Yellow)

4AMRAP
18/15 Cal Row
15 Wall Balls (14/10)
9 DB Z-Press
 
Rest 4mins
 
4AMRAP
12/9 Cal Row
9 Wall Balls (14/10)
6 DB Z-Press
 
Rest 4mins
 
4AMRAP
8/7 Cal Row
6 Wall Balls (14/10)
3 DB Z-Press
 

Extra Credit

“Midline Madness”
3 Rounds
10 Strict TTB
20 Hip Extensions
15/arm Side Plank Reach Through
40 Banded Good Mornings
50 Flutter Kick
:60 Plank


Tuesday, January 15th

January 14, 2019

12EMOM

Station 1: 8 Deadlift (60-80%)
Station 2: 8 Bench press (60-80%)
Station 3: Rest min
 
 

“Open” (Purple)

10AMRAP
50 DU’s
20 Alternating DB Snatch (50/35)
6 Ring Muscle-ups
 

(Blue)

10AMRAP
50 DU’s
20 Alternating DB Snatch (50/35)
10 C2B Pull-ups
10 Ring Dips
 

(Orange)

10AMRAP
25 DU’s
20 Alternating DB Snatch (35/20)
10 Pull-ups
 

“Fitness” (Yellow)

10AMRAP
50 Single Unders
20 Alternating DB Snatch (20/15)
12 Ring Rows
 

Extra Credit

3 Rounds
Banded Push Downs x25
Standing DB Hammer Curls x12
Bench Dips x max reps


Monday, January 14th

January 13, 2019

12EMOM

Station 1: 8 Front Squat (60-80%)
Station 2: 8 Barbell Row
Station 3: Rest min
 
 

(Purple)

3 Rounds
20 Double DB Reverse Lunge (2x 50/35)
15 TTB
 

“Open” (Blue)

3 Rounds
20 Back Rack Reverse Lunge (95/65)
15 Toes to Bar
 

(Orange)

3 Rounds
20 Back Rack Reverse Lunge (75/55)
15 Hanging Knee Raise
 

“Fitness” (Yellow)

3 Rounds
20 Lunges
20 Sit-ups
 

Extra Credit

GH Raise 3×10
Prone Snow Angels 3×10
GHD Sit-ups 3×15


Sunday, January 13th

January 12, 2019

Annie on a Boat

 
50-40-30-20-10
Cal Row (Female Cals: 45-36-27-18-9)
DU’s
Abmat Sit-ups
 
(Jan 22, 2017)


Saturday, January 12th

January 11, 2019

3 Person Team

For Time: (40min cap)
Floater: 90 Cal Bike
150 Cal Row
150 Wall Balls (20/14)
150 American KB Swings (70/53)
150 Box Jumps (24/20)
150 Toes to Bar
150 Burpees
*Movements must be done in order.
*The “Floater” may be done at any time within the workout but all reps must be completed before moving on.
*Row Scale = 150 MMM; 135 Mixed Gender; 120 FFF
*Bike Scale= 90 MMM; 75 Mixed Gender; 60 FFF


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