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.

 

Sunday, October 8th

October 7, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
8AMRAP
15 Abmat Sit-ups
30 DU’s
 
Rest 2mins
 
For Time:
50-40-30-20-10
Lunges
Push Press (45/35)
Run 200m after each round


Saturday, October 7th

October 6, 2017

Hours:
7:30, 9, 10 & 11:30am
 
2 Person Team
 
“Open”
For Time
50 HSPUs
Run 1 Lap (together)
50 Hang Power Snatch (95/65)
Run 1 Lap (together)
30 Bar MU’s
Run 1 Lap (together)
30 Squat Clean Thrusters (135/95)
Run 1 Lap (together)
15 Rope Climbs
Run 1 Lap (together)
15 C&J (185/125)
 
“Fitness”
For Time
60 HR Push-ups
Run 1 Lap (together)
60 Alternating DB Snatches
Run 1 Lap
60 Sit-ups
Run 1 Lap
60 Wall Balls
Run 1 Lap
60 Ring Rows
Run 1 Lap
60 KB Swings
 
Partners alternate Work/Rest at will. Except on the run


Friday, October 6th

October 5, 2017

Z Press
6×3
 
“Fitness”
6 Rounds
10 DB Push Press (2 DBs)
10 Abmat Sit-ups
10 Box Jumps 
 
“Open”
6 Rounds
10 S2OH (135/95)
10 TTB
10 Box Jumps (24/20)
Extra Credit
5×5 Close Grip Bench
3×12-15 Face Pulls
3×8-12 Triceps Kick Backs


Thursday, October 5th

5EMOM
2 Hang Squat Snatch (building)
immediately into…
Every 2mins (4 sets)
1 Hang Squat Snatch (heavy)
 
“Fitness”
9-15-21
Goblet Squat (choose weight)
Burpee
 
“Open”
9-15-21
OH Squat (95/65)
Burpee Bar Hops
 
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, October 4th

October 3, 2017

9EMOM
Min 1: 1-2 Rope Climbs
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols
 
“Fitness” & “Open”
3 Rounds
1000m Row
25 Pull-ups
Run 3 Laps
 
Extra Credit
5×5 Barbell Row
3×8-12 DB Pullover
3×8-12 DB Preacher Curl
3×50 MB Twists


Tuesday, October 3rd

October 2, 2017

Back Squat
6@70%
6@75%
6@80%
4@85%
3@90%
 
“Fitness”
5AMRAP
10 KB Deadlifts (heavy)
25 DU’s
 
Rest 2mins
 
5AMRAP
10 Abmat Sit-ups
10 HR Push-ups
 
“Open”
5AMRAP
5 Deadlift (275/185)
25 DU’s
 
Rest 2mins
 
5AMRAP
10 TTB
10 HR Push-ups
 
Extra Credit
5×5 Heavy Barbell Good Mornings
3×10 Reverse Hyper
3×20 GHD Sit-ups


Monday, October 2nd

October 1, 2017

Every 2mins (6 sets)
1.1 Squat Clean (pause in catch) + Jerk (building)
*Rest 10sec between singles
 
 
“Fitness”
7AMRAP
10 KBS (choose weight)
10 Burpees
 
“Open”
7AMRAP
5 Hang Power Clean & Jerk (135/95)
10 Burpee Bar Hops
 
Extra Credit
OH Squat
3-3-3-1-1-1
3x1min Side Plank/side


Sunday, October 1st

September 30, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
For Time
21-15-9
Box Jumps (24/20)
Pull-ups
 
then
Run 3 Laps
then
 
100 DU’s
75 Sit-ups
50 Air Squats
 
then
Run 3 Laps
then
 
3 Rounds
30 DB Step Ups (24/20) (50/35 one DB)
20 HR Push-up
10 Alternating DB Snatch (50/35)


Saturday, September 30th

September 29, 2017

Hours:
7:30, 9:00, 10:00, & 11:30am
 
5 Rounds
:30 Work/:30 Rest
Min 1: Cal Row
Min 2: Burpees
Min 3: KBS (53/35)
Min 4: TTB
Min 5: Wall Balls (20/14)
 
Score = Total Reps
Partners alternate work/rest every :30


Friday, September 29th

September 28, 2017

1RM Thruster
 
“Fitness”
 
For Time
10 Ring Rows
10 DB Thrusters (2 DBs choose weight)
15 Ring Rows
20 DB Power Cleans (2 DBs same weight as thrusters)
20 Ring Rows
30 Burpees
20 Ring Rows
20 DB Power Cleans
15 Ring Rows
10 DB Thrusters
10 Ring Rows
 
“Open”
 
For Time
1 Rope Climb
10 Thrusters (115/75)
2 Rope Climbs
20 Hang Power Cleans (115/75)
3 Rope Climbs
30 Burpee Bar Hops
3 Rope Climbs
20 Hang Power Cleans (115/75)
2 Rope Climbs
10 Thrusters (115/75)
1 Rope Climb
 
1 Rope climb = 4 Toes to Bar
 
Extra Credit
5×5 Close Grip Bench
3×12-15 Face Pulls
3×8-12 Triceps Kick Backs


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