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.

 

Friday, September 22nd

September 21, 2017

Tomorrow (Saturday Sept 23)
Normal classes at 7:30 & 9am.
Lift Up Luke Fundraiser Event will start around 10:00am
Heat will be posted on the whiteboard

Z-Press
5×5 (building)

5 Rounds
2 Rope Climbs (scale = 10 TTB)
20 HR Push-ups
20 KB Swings (53/35)
20 Walking Lunge
200m Run

Extra Credit
5×5 Close Grip Bench
3×12-15 Face Pulls
3×8-12 Triceps Kick Backs


Thursday, September 21st

September 20, 2017

This Saturday Sept 23
Lift Up Luke Fundraiser Event will start around 10:00am
Heats will be posted on the whiteboard

15mins
Build to a heavy Squat Snatch

7AMRAP
5/arm 1-arm DB OH Squat (50/35)(80/55)
10 KB SDLHP (70/53)

Extra Credit
12EMOM
Min 1: :40 Side Plank Reach Thru
Min 2: :40 Flutter Kick
Min 3: :40 Side Plank Reach Thru
Min 4: :40 Ski Erg


Wednesday, September 20th

September 19, 2017

9EMOM
Min 1: :40 Dead Bugs
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols

“Nicole”
20AMRAP
400m Run
Max Unbroken Pull-ups
*Score = Total Pull-ups completed

Extra Credit
5×5 Barbell Row
3×8-12 DB Pullover
3×8-12 DB Preacher Curl
3×50 MB Twists


Tuesday, September 19th

September 18, 2017

Back Squat
6@60%
6@65%
6@70%
6@75%
6@80%

30-20-10
Back Rack Step Back Lunges (135/95)
HSPUs

Extra Credit
5×5 Heavy Barbell Good Mornings
3×10 Reverse Hyper
3×20 GHD Sit-ups


Monday, September 18th

September 17, 2017

Build to a technical but challenging 3-Position Clean + 1 Jerk
(High Hang, Hang at Knees, Floor)

7AMRAP
2 DL (135/95)
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean Thruster
2 S2OH

Extra
OH Squat 5×5
3x1min Side Plank/side


Sunday, September 17th

September 16, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
Tabata
8 Rounds: :20 work/ :10 rest
 
Cal Row
Rest 1min
HR Push-up
Rest 1min
KBS (53/35)
Rest 1min
Abmat Sit-up
Rest 1min
Burpee
 
*Score = Total Reps


Saturday, September 16th

September 15, 2017

Hours:
7:30, 9, 10, 11:30 am
 
Teams of 3
 
25AMRAP
150/100 Cal Row
100 Power Cleans (135/95)
150/100 Cal Row
80 Front Rack Step Back Lunges (135/95)
150/100 Cal Row
60 S2OH (135/95)
150/100 Cal Row
40 Squat Clean Thrusters (135/95)


Friday, September 15th

September 14, 2017

Push Press
5-5-3-3-1-1
 
3 Rounds
15 S2OH (155/105)
Run 1 Lap
 
Extra Credit
3×10 Bamboo Bench Press
3×8-12 DB Incline Bench
3x max rep bench dips


Thursday, September 14th

September 13, 2017

Every 10mins (4sets)
25/17 Cal Row (Rx+ 30/20)
20 Wall Balls (20/14)(30/20)
15 C2B Pull-ups
10 Burpee Box Jump Over (24/20)
25/17 Cal Row (Rx+ 30/20)
 
*Record time for each round
 
Extra Credit
3 Rounds
10 TTB
20 Hip Extensions
30 Flutter Kicks
40 Banded Good Mornings
50 MB Twists


Wednesday, September 13th

September 12, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
Repeat from 2/15/17
 
25AMRAP
20 Box Jumps (24/20)
20 Alternating DB Snatch (50/35)
20 Sit-ups
20 Lunges
Rx+ add 5 Muscle-ups (Alternate rounds Ring/Bar)
 
Extra Credit
3×8-12 DB Row
3×8-12 DB reverse fly
3×8-12 DB Hammer Curls


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