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.

 

Tuesday, May 22nd

May 21, 2018

Ring Muscle-up Progressions

10 False Grip Kip on High Rings (:30 on video)
2×5 Low Ring Hip Pops with Feet on Box (False Grip)
2×5 Banded Strict Transitions (False Grip)
 

10 Rounds 

12/10 Cal Row
10 Burpees
20 DU’s
 
Extra Credit
3×10-15 Ring Dips
3×10-15 DB Hammer Curls
3×25 GHD Sit-ups
Iron Scap
3×10 ATYT Pulls


Monday, May 21st

May 20, 2018

Back Squat

6@60%
6@65%
6@70%
6@75%
6@80%
 
 

“Open” 

For Time:
1-2-3-4-5
Deadlift (275/175)
Strict HSPUs
 
then
5-4-3-2-1
Front Squat (185/125)
Bar Muscle-ups
 
*Barbell movements are intended to be unbroken*
 

“Fitness”

21-15-9
Deadlift (135/95)
Pull-ups/Ring Row
 
then
 
3 Rounds
30 Air Squat
15 Hand-Release Push-ups
 
Extra Credit
3×10 GH Raises
3×10 Reverse Hyper
100 MB Twists


Sunday, May 20th

May 19, 2018

Hours:

Coached WOD: 9 & 10am
Open Gym: 8-9am & 11am to 1pm
**No open gym during coached hours**
 

Partner WOD

 
For Time
100 Curtis P (95/65)
(partners alternate work/rest at will)
 
then
 
16x 200m Sprints (partners must alternate every 200m; 8 per partner)


Saturday, May 19th

May 18, 2018

Hours: 7:30, 9, 10, & 11:30am

 

3 Person Team

 

For Time

300 DU’s
Run 2 Laps (together)
200 Wall Balls (20/14)
Run 2 Laps (together)
100 Strict Handstand Push-ups
Run 2 Laps (together)
50 Bar Muscle-ups
Run 2 Laps (together)
15 Rope Climbs
 
 

“Fitness”

For Time
300 Tuck Jumps
Run 2 Laps (together)
200 Wall Balls
Run 2 Laps (together)
100 Hand Release Push-ups
Run 2 Laps (together)
200 Ring Rows
Run 2 Laps (together)
300 Sit-ups


Friday, May 18th

May 17, 2018

Super Set

Bench Press
8@60%
8@65%
8@70%
8@75%
Strict Chin-ups (reverse grip)
4x 5-10  (Scale to banded strict)

3 Rounds

15 Ring Dips
15/12 Cal Row
Run 1 Lap
15 Pull-ups
15 Burpees
Extra Credit
4×8 1-arm DB Row
4×10-15 Tricep Kickbacks
Iron Scap
3×12 Snow Angels


Thursday, May 17th

May 16, 2018

Front Squat

5@60%
5@65%
5@70%
5@75%

“Rahoi”

12AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpee Bar Hops
Extra Credit
5×3 OH Squat
3×25 Hip Ext
3x 100ft Farmer’s Walk


Wednesday, May 16th

May 15, 2018

1RM Jerk

(from the rack)

4 Rounds

:90 Work/ :90 Rest
250/200m Row
Max Rep Jerks @ 65% of today’s 1RM
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Turkish Get Up (right)
Min 3: :40 Flutter Kick
Min 4: :40 Turkish Get Up (left)


Tuesday, May 15th

May 14, 2018

Ring Muscle-up Progressions

1×10 False Grip Kip on High Rings
2×5 Low Ring Hip Pops with Feet on Box (False Grip)
2×5 Banded Strict Transitions (False Grip)

For Time

7 Rounds
5 TTB
6 Alternate DB Snatch (50/35)
30 DU’s
then
Run 3 Laps
then
7 Rounds
5 TTB
6 Alternate DB Snatch (50/35)
30 DU’s
then
Run 3 Laps
Extra Credit
3×10-15 Ring Dips
3×10-15 DB Hammer Curls
3×25 GHD Sit-ups
Iron Scap
3×10 ATYT Pulls


Monday, May 14th

May 13, 2018

Back Squat

8@60%
8@65%
8@70%
8@75%
 

“Nasty Girls”

3 Rounds
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)
 

“Fitness”

3 Rounds
50 Air Squats
25 Hand-Release Push-ups
15 Heavy KB Swings
 
Extra Credit
3×10 GH Raises
3×10 Reverse Hyper
100 MB Twists


Sunday, May 13th

May 12, 2018

Hours:

Coached WOD: 9 & 10am
Open Gym: 8 to 9am then 11am to 1pm
* No Open Gym during class hours
 

4 Rounds

Min 1: Ball Slams (30/20)
Min 2: Cal Row
Min 3&4: Run 1 lap (rest remaining time)
Min 5: MB Twists (20/14)
Min 6: Walking Lunge
Min 7&8: Run 1 Lap (rest remaining time)


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