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.

 

Saturday, May 12th

May 11, 2018

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

 

3 Person Team

 

For Time:

100/70 Cal Row
100 DB Hang Clean & Jerk (50/35)
100 DB Alternating DB Snatch (50/35)
100 Toes to Bar
Run 3 Laps together
100 C2B Pull-ups
100 Power Snatch (75/55)
100 Hang Power Clean & Jerk (75/55)
100/70 Cal Row


Friday, May 11th

May 10, 2018

Super Set

Bench Press
10@60%
10@65%
10@70%
 
Strict Pull-ups
3x 5-10 (Scale to Banded Strict)
 

“Open”

4 Rounds
400m Run
4 Ring Muscle-ups
40 DU’s
 
 

“Fitness”

4 Rounds
400m Run
16 Ring Rows
40 DU’s
 
Extra Credit
4×8 1-arm DB Row
4×10-15 Tricep Kickbacks
Iron Scap
3×12 Snow Angels


Thursday, May 10th

May 9, 2018

Front Squat

% of 1RM
5@60%
5@65%
5@70%
 

5 Rounds

250m Row
25 Thrusters (45/33)
15 TTB
(Repeat from 12/9/16)
 
 
Extra Credit
5×3 OH Squat
3×25 Hip Ext
3x 100ft Farmer’s Walk


Wednesday, May 9th

May 8, 2018

Clean Complex

Every 2mins (5 Sets)
2 High Hang Squat Clean + 1 Jerk

“Open”

10AMRAP
3 Deadlifts (135/95)(Rx+ 185/125)
3 Hang Power Clean (135/95)(Rx+ 185/125)
3 Jerk (135/95)(Rx+ 185/125)

“Fitness”

10AMRAP
5 KB Deadlifts
5 KB Swings
5 Hand-Release Push-ups
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 8th

May 7, 2018

Muscle-up Progressions

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

For Time

Run 5 Laps
50 HSPUs
Row 2000m
50 Burpee to Plate
Run 5 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 7th

May 6, 2018

Back Squat
% of 1RM

10@60%
10@65%
10@70%
 

For Time:

10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Jerks (155/105)
50 Air Squats
10 Squat Clean Thrusters (155/105)
 

“Fitness”

For Time:
10 Heavy KB Swings
50 Air Squats
10 DB Squats (2xDB)
50 Air Squats
10 DB S2OH (2xDB)
50 Air Squats
10 DB Thrusters (2xDB)
 
Extra Credit
3×10 GH Raises
3×10 Reverse Hyper
100 MB Twists


Sunday, May 6th

May 5, 2018

Hours:

Coached WOD: 9am & 10am
Open Gym: 8-9am then 11am to 1pm
**No Open Gym between 9 and 11am
 

For Time

10 Rounds
10 KB Swings (53/35)
100m Run
10 Burpees
100m Run
10 Box Jumps (24/20)
100m Run


Saturday, May 5th

May 4, 2018

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

 

“Open”

20AMRAP
Max C&J (135/95)
 
Partners alternate running 200m and completing C&J’s
 

“Fitness”

20AMRAP
Max KB Swings (53/35)


Friday, May 4th

May 3, 2018

1RM Bench Press

*Record for next strength cycle

“Open”

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

“Fitness”

10-9-8-7-6-5-4-3-2-1
Deadlifts (135/95)
Burpee Bar Hops
Extra Credit
3×10 Bamboo Bench
3×10 Reverse Back Fly
3×10-15 DB Skull Crushers


Thursday, May 3rd

May 2, 2018

1RM Front Squat

*Record for next strength cycle

“Open”

7AMRAP
10 Front Rack Reverse Lunge (115/75)
10 Pull-ups

“Fitness”

7AMRAP
10 DB Lunges
5/arm DB Plank Rows
Extra Credit
4×6/leg Split Squats
3×50 MB Twists


1 2 3 4 52