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, December 13th

December 12, 2017

Tempo Split Squat (2sec negative)
3x 15 per leg (KB or DB)
1min between legs and 2mins between sets
 
For Time:
5-4-3-2-1
Ring Muscle-ups
Deadlifts (225/155)(Rx+ 275/185)
 
immediately into…
5-4-3-2-1
Strict HSPUs
Front Squats (135/95)(185/125)
 
“Fitness”
10-8-6-4-2
Ring Row
KB Deadlifts (heavy)
 
immediately into
10-8-6-4-2
Seated DB Press
Goblet Squats
 
Extra Credit
3×10/leg weighted Side Lunge
3×8-12 DB Bent Over Row
3×10 DB Pull-over


Tuesday, December 12th

December 11, 2017

Super Sets
Pendlay Row 5×3 (building)
&
Push Press 5×3 (building)
 
“Open”
6 Rounds
10 Pull-ups
10 Burpee to plate (25)
 
“Fitness”
6 Rounds
10 Ring Rows
10 Burpee to plate (25)
 
Extra Credit
3×10 DB Bench Press
3×10 Bamboo Bench Press
3×8-12 DB Skull Crushers


Monday, December 11th

December 10, 2017

The Big Clean Complex
Build to a heavy complex (20:00)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

 

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

 
“Open”
7AMRAP
3-6-9-12-15….
Thrusters (135/95)
KB Swings (70/53)
 
“Fitness”
7AMRAP
3-6-9-12-15….
Wall Balls
KB Swings
 
Extra Credit
Back Squat 5×3
3×25 GHD Sit-ups


Sunday, December 10th

December 9, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm

For Time
21-15-9
Box Jumps (24/20)
Alternating DB Snatch (50/35)

then

21-15-9
TTB (scale = 2x Sit-ups)
KB Swings (53/35)

then

42-30-18
DU’s
Lunges


Saturday, December 9th

December 8, 2017

Hours:
7:30, 9:00, 10:00 & 11:30am

3 Rounds
90 Cal Row
60 Wall Balls (20/14)
30 Burpee to Plate
Rx+ add 10 Bar Muscle-ups

Partners alternate work/rest at will
Cal Row (M/M 90; M/F 80; F/F 70 Calories)


Friday, December 8th

December 7, 2017

1RM Deadlift

“Open”
5 Rounds
10 Power Clean (135/95)
10 Burpee Bar Hop

“Fitness”
5 Rounds
10 KB Swings
10 Burpees

Extra Credit
3×10 DB Preacher Curls
3×10 DB Tricep Kick Backs
3×10 Windshield Wipers


Thursday, December 7th

December 6, 2017

“Falkel”
25AMRAP
8 HSPUs
8 Box Jumps (30/24)
1 Rope Climbs

“Fitness”
25AMRAP
8 Seated DB Press
8 Box Jumps
8 Sit-ups

Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Banded Good Morning
Min 3: :40 MB Twist
Min 4: :40 Plank


Wednesday, December 6th

December 5, 2017

OH Squat 6×1 (building)

“Open”
4 Rounds
:90 Work/:90 Rest
250/200m Row
Max OH Squat (135/95)

Score = Total OHS Reps

“Fitness”
4 Rounds
:90 Work/:90 Rest
250/200m Row
Max OH Plate Lunge

Score = Total Lunges

Extra Credit
3×10/leg weighted Side Lunge
3×8-12 DB Bent Over Row
3×10 DB Pull-over


Tuesday, December 5th

December 4, 2017

Super Set:
Pendlay Row 5×5 (building)
&
Push Press 5×5 (building)

“Open”
12AMRAP
10 Push Press (95/65)(not S2OH)
10 TTB
30 DU’s

“Fitness”
12AMRAP
10 DB Push Press
20 Abmat Sit-ups
30 DU’s (scale = 60 Singles)

Extra Credit
3×10 DB Bench Press
3×10 Bamboo Bench Press
3×8-12 DB Skull Crushers


Monday, December 4th

December 3, 2017

5EMOM
1 Squat Snatch (building)
Every 2mins (4 sets)
1 Squat Snatch (build to today’s max)

“Amanda”
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

“Fitness”
21-15-9
Ring Rows
KB Swings
Air Squat

Extra Credit
Back Squat 5×3
3×25 GHD Sit-ups


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