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.

 

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


Sunday, December 3rd

December 2, 2017

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

For Time
2000m Row
then

10 Rounds
10 Wall Balls (20/14)
10 KB SDLHP (70/53)
20 DU’s

then
2000m Row


Saturday, December 2nd

December 1, 2017

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

25AMRAP
5 Box Jumps (30/24)
7 Burpee to Plate (25)
12/9 Cal Row

Partners alternate after completing a full round
Score = Total rounds


Friday, December 1st

November 30, 2017

Deadlifts
6@75%
6@80%
4@85%
3@90%
2@95%

“Christine”
3 Rounds
500m Row
12 Deadlifts (body weight)
21 Box Jumps (20″ male and female)

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


Thursday, November 30th

November 29, 2017

“Hammer”
5 Rounds
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-ups
Rest 1:30 between rounds

“Fitness”
5 Rounds
5 KB Swings
10 Goblet Squats
5 HR Push-ups
20 Ring Rows
Rest 1:30 between Rounds

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


Wednesday, November 29th

November 28, 2017

Front Squat
6×1 (building)

“Open”
5 Rounds
:90 Work/:90 Rest
10 TTB
20 Lunges
Max Cal Row

“Fitness”
5 Rounds
:90 Work/:90 Rest
20 Sit-ups
20 Lunges
Max Cal Row

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


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