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, September 18th

September 17, 2018

9EMOM

Min 1: :40 Strict HSPUs
Min 2: 8 Rope Hang Knees to Armpits
Min 3: :40 or 10 Alt. Pistols
 

For Time:

4 Rounds
30/24 Cal Row
30 Sit-ups
30 Box Jumps (24/20)
Run 1 Lap
 

Extra Credit

3 Rounds
Chinese DB Row x8-12
Reverse DB Fly x8-12
Plank on Low Rings x :60


Monday, September 17th

September 16, 2018

Back Squat 3RM

 

For Total Reps:

Tabata Wall Balls (20/14)
Rest 1 min
Tabata Burpee to Plate (25)

Extra Credit

4 Rounds
Sumo Deadlift x5
GHD Sit-ups x15-20


Sunday, September 16th

September 15, 2018

For Time

Run 5 Laps
50 MB Twists (20/14)
Row 1000m
50 Burpees
Row 1000m
50 Sit-ups
Run 5 Laps


Saturday, September 15th

September 14, 2018

Station 1:

3AMRAP
10 Wall Balls (20/14)
10 Toes to Bar
 

Station 2:

3AMRAP
10 Cal Row
10 Push-ups
 

Station 3:

3AMRAP
10 Burpee
10 American KB Swings (53/35)
 
 
*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, September 14th

September 13, 2018

Push Press

3@70%, 3@75%, 2@80%, 1 @85%,
3 attempts @1RM
 

For Time

21 Thrusters (95/65)(Fitness 75/55)
Run 1 Lap
15 Thrusters (135/95)(Fitness 95/65)
Run 1 Lap
9 Thrusters (165/115)(Fitness 115/75)
 
 

Extra Credit

Bamboo Bench Press 3×10
Lying DB Tricep Extensions 3×10-12
DB Preacher Curls 3×10-12


Thursday, September 13th

September 12, 2018

For Time:

60/50 Cal Row
then
 
5 Rounds
Run 1 Lap
10 Strict Pull-ups
then
 
4 Rounds
Run 200m
5 DB Hang Clean & Press (right arm)(50/35)
5 DB Hang Clean & Press (left arm)(50/35)
then
 
60/50 Cal Row


Wednesday, September 12th

September 11, 2018

Overhead Squat

2@70%, 2@75%, 1@80%, 1@85%,
3 attempts @1RM
 

10AMRAP

10 HSPUs
10 Box Jumps (24/20)
10 Alternating DB Snatch (50/35)
 

Extra Credit

5 Rounds
3 Turkish Get Ups into
50ft waiters walk/each arm
L-Sit :30


Tuesday, September 11th

September 10, 2018

Deadlift

6-6-4-3-2
(75, 80, 85, 90, 95%)
 

For Time:

10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)(“Fitness” 155/105)
1-2-3-4-5-6-7-8-9-10
Burpee Bar Hops
 
 

Extra Credit

3 Rounds
V-ups 20 reps
Side Plank :45 per side
Superman 20 reps


Monday, September 10th

September 9, 2018

1RM Squat Clean & Jerk

10AMRAP

5 Power Cleans (205/135)
10 TTB
(8/11/18 Crossfit.com)

Extra Credit

Back Squat 5×1 (building)
GH Raise 4×10
Reverse Hyper 4×10 (50% of Back Squat)


Sunday, September 9th

September 8, 2018

For Time:

50 Cal Row
Run 4 Laps
50 Burpees
Run 3 Laps
50 Sit-ups
Run 2 Laps
50 Lunges
Run 1 Lap
50 DU’s


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