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.

 

Thursday, May 11th

May 10, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

30AMRAP
30 Cal Row
30 Sit-ups
Run 1 Lap
30 DU’s
30 Air Squats

Extra Credit
3×10 Back Extension
3×20 Hip Extension
3×10 Ab Rollout


Wednesday, May 10th

May 9, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Push Press
4×3 @75-85%

+

Barbell Z-Press
3×8

4 Rounds
10 S2OH (155/105)
Run 1 Lap
*This should be a weight that has the capability to be unbroken.

Extra Credit
3-Position Clean (floor, below knee, above knee) + Jerk 60%, 65%, 70%, 3 sets@75%
Clean Pull 2×3@95%, 2×3@100% of clean

3×8-12 Close Grip Bench
3×8-12 DB Chest Fly
3×20 GHD Sit-ups


Tuesday, May 9th

May 8, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Skill Session
9EMOM
Min 1: :40 or 10 Alternating Pistols
Min 2: :40 Tempo Dips (3,3,X,3)
Min 3: 1-2 Rope Climbs

10 Rounds
:90 Work/ :90 Rest
10 KB Swings (53/35)
10 Burpee
Max Cal Row in remaining time

Extra Credit
3x 8-12 Tempo Chinese Row (3,1,X,3)
3x 8-12 Hammer Curls
Accumulate 2mins L-Sit


Monday, May 8th

May 7, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Back Squat
5-5-3-3-1-1-1

For Time
20 OH Step Back Lunges (95/65)
20 Pull-ups
20 Thrusters (95/65)
20 TTB
20 Hang Squat Cleans (95/65)
20 Burpee Bar Hops (Rx+ = 10 Bar MUs)

Extra Credit
3-Position Snatch (floor, below knee, above knee) 60%, 65%, 70%, 3 sets@75%
Snatch Pull 2×3@95%, 2×3@100% of snatch

3×5-10 Bamboo OH Squats
3×30 Lying Alternating Toe Touch


Sunday, May 7th

May 6, 2017

Hours
Coached WOD: 10 & 11am
Open Gym: 11am to 2pm

For Time
Run 5 Laps
50 Box Jumps (24/20)
Row 2000m
50 Abmat Sit-ups (Rx+ GHD Sit-ups)
Run 5 Laps


Saturday, May 6th

May 5, 2017

Hours:
First Class: 7am
Last Class: 12pm

20AMRAP
7 HSPUs
7 Thrusters (135/95)
7 Snatch (135/95)
7 TTB
7 Burpees

Partners alternate work/rest after completing a movement
*Snatch may be power or squat


Friday, May 5th

May 4, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Every 2mins for 7 sets
Power Clean + Hang Squat Clean

4 Rounds
15 Cal Row
5 Ring Muscle-ups (scale = 10 Ring Dips)
200m run

Extra Credit
3×10 Bamboo Bench
3×10-15 Triceps Kickbacks
3×10-15 Bar Bicep Curl
Accumulate 5mins plank


Thursday, May 4th

May 3, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

10 Rounds
12 Cal Row
12 Wall Balls (20/14)
25 DU’s

Extra Credit
3×10 Back Extension
3×20 Hip Extension
3×10 Ab Rollout


Wednesday, May 3rd

May 2, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Build to a heavy single
Jerk (from rack)

4 Rounds
:30 work/ :30 rest
Min 1: S2OH (155/105)
Min 2: Strict Pull-ups
Min 3: Hang Power Clean (155/105)
*Score = Total Reps

Extra Credit
3-Position Clean (floor, below knee, above knee) + Jerk 60%, 65%, 4 sets@70%
Clean Pull 2×3@90%, 2×3@95% of clean
3×8-12 Close Grip Bench
3×8-12 DB Chest Fly
3×20 GHD Sit-ups


Tuesday, May 2nd

May 1, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

9EMOM
Min 1: :40 or 10 Alternating Pistols
Min 2: :40 Pike to Hollow Body
Min 3: 3-5 Strict Deficit HSPUs
*HSPUs should be scale to a strict variation

Partner WOD

For Time
80/60 Cal Row
50 Burpee Box Jumps (30/24)
Run 1 Lap together
50 KB Swings (70/53)
Run 1 Lap together
50 TTB
Run 1 Lap together
80/60 Cal Row

Partners will work/rest except while running.


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