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.

 

Wednesday, November 21st

November 20, 2018

For Time (40min cap)

“Stuffing the Turkey”

30-20-10
4x DU’s
KB Swings (70/53)
TTB
Squat Cleans (135/95)

“Fitness”

30-20-10
4x DU’s
KB Swings (choose weight)
Abmat Sit-ups
Goblet Squats (same as KBS)

Extra Credit

Hip Extensions 3×20
GH Raises 3×10


Wednesday, November 21st

Thanksgiving Hours:

Wednesday: 6, 7, 8, 9:30, 11am & 12, 3, 4pm (closed at 5pm)
Thursday: 8 & 9:30am (closed at 10:30)
Friday: 8, 9:30, 11am (closed at 12pm)
Saturday & Sunday: Normal Hours

For Time (40min cap)

“Stuffing the Turkey”

30-20-10
4x DU’s
KB Swings (70/53)
TTB
Squat Cleans (135/95)

“Fitness”

30-20-10
4x DU’s
KB Swings (choose weight)
Abmat Sit-ups
Goblet Squats (same as KBS)

Extra Credit

Hip Extensions 3×20
GH Raises 3×10


Tuesday, November 20th

November 19, 2018

Thanksgiving Hours:

Wednesday: 6, 7, 8, 9:30, 11am & 12, 3, 4pm (closed at 5pm)
Thursday: 8 & 9:30am (closed at 10:30)
Friday: 8, 9:30, 11am (closed at 12pm)
Saturday & Sunday: Normal Hours

Split Jerk (front rack)

3-3-2-2-1-1-1

“Open”

3 Rounds
15 S2OH (135/95)
15 Pull-ups

“Fitness”

3 Rounds
20 Hand-Release Push-ups
20 Ring Rows

Extra Credit

Half Kneeling Bottoms up KB Press 3×10/side
Bent Over DB Row 3×10/side
GHD Sit-ups 3×20


Monday, November 19th

November 18, 2018

Thanksgiving Hours:

Wednesday: 6, 7, 8, 9:30, 11am & 12, 3, 4pm (closed at 5pm)
Thursday: 8 & 9:30am (closed at 10:30)
Friday: 8, 9:30, 11am (closed at 12pm)
Saturday & Sunday: Normal Hours

Front Squats

6@60%
6@65%
6@70%
6@75%
6@80%
 

“Open”

For Time
5-4-3-2-1
Deadlift (275/185)
Strict HSPUs
Bar Muscle-ups
 
 

“Fitness”

21-15-9
Deadlift (155/105)
Hand-Release Push-ups
Air Squats
 

Extra Credit

DB Split Squat 3×15/leg
Side Plank 3x :60/side


Sunday, November 18th

November 17, 2018

40EMOM

Station 1: 8 Burpee Box Jump Over (24/20)
Station 2: :40 Dead Bugs
Station 3: :20 Sprint Row
Station 4: 20 Unbroken Wall Balls (20/14)
Station 5: :40 Sit-ups


Saturday, November 17th

November 16, 2018

Station 1

3AMRAP
3 Deadlifts (135/95)
3 Hang Power Cleans
3 S2OH

Station 2

3AMRAP
10 Wall Balls (20/14)
10 TTB

Station 3

3AMRAP
10 Burpees
10 Box Jumps (24/20)

Partners will alternate completing the 3min stations until they both have completed all three twice

P1 does Station 1 while P2 rests
then P2 does Station 2 while P1 rests
then P1 does Station 3
then P2 does Station 1
then P1 does Station 2…….


Friday, November 16th

November 15, 2018

“Open”

Every 2mins (6 Sets)
Power Clean + Hang Squat Clean + Front Squat

“Open”

For Time:
21 Power Cleans (135/95)
Rest Exactly 1 minute
15 Power Cleans (135/95)
Rest Exactly 1 minute
9 Power Cleans (135/95)

“Fitness”

Deadlift 5×5

“Fitness”

For Time:
30 Russian KB Swings (53/35)
Rest Exactly 1 minute
20 Russian KB Swings (53/35)
Rest Exactly 1 minute
10 Russian KB Swings (53/35)

Extra Credit

Suit Case Deadlift 3×10/side
DB Bench Press 12-10-8-6
Plank 3x:60


Thursday, November 15th

November 14, 2018

6EMOM

Min 1: :40 Tempo Ring Dips (3/3/X/3)
Min 2: 5 Strict C2B Pull-up
Min 3: :40 Dead Bugs
 

“Open”

5 Rounds
15/12 Cal Row
8 Deficit HSPUs (6/2 inch)
15/12 Cal Row
8 C2B Pull-ups
 

“Fitness”

5 Rounds
15/12 Cal Row
15 Hand-Release Push-ups
15/12 Cal Row
15 Ring Rows


Wednesday, November 14th

November 13, 2018

Front Squat

8@60%
8@65%
8@70%
8@75%
 

“Open”

5 Rounds
10 Front Squats (135/95)
50 DU’s
 

“Fitness”

5 Rounds
25 Air Squats
10 Burpees
 

Extra Credit

Hip Extensions 3×20
GH Raises 3×10


Tuesday, November 13th

November 12, 2018

Behind the Neck Split Jerk

2,2,2,1,1,1 (building)

“Open”

12AMRAP
9 TTB
12 S2OH (115/75)
15 Box Jumps (24/20)

“Fitness”

12AMRAP
15 Sit-ups
15 Hand-Release Push-ups
15 Box Jumps (24/20)

Extra Credit

Half Kneeling Bottoms up KB Press 3×10/side
Bent Over DB Row 3×10/side
GHD Sit-ups 3×20


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