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, January 11th

January 10, 2019

12EMOM

Station 1: 8 Back squat (60-75%)
Station 2: 8 Push Press (from floor)(55-75%)
Station 3: Rest min
 
 

“Open” (Blue)

12:00 time cap
For time
1-2-3-4-5-6-7-8-9-10
Front Squat (95/65)
Burpee Bar Hops
 
In the remaining time
1 Rep Max Clean
 

(Orange)

12:00 time cap
For time
1-2-3-4-5-6-7-8-9-10
Front Squat (75/55)
Burpee Bar Hops
 
In the remaining time
1 Rep Max Clean
 

“Fitness” (Open)

12:00 time cap
For time
1-2-3-4-5-6-7-8-9-10
Air Squat
Burpee Bar Hops
 
In the remaining time
1 Max Unbroken Set of Russian KB Swings (53/35)
 

Extra Credit

Single Leg RDL 3×10/leg
Reverse Fly 3×10


Wednesday, January 9th

January 8, 2019

“Upper Body Pull” (15:00)

(Purple/Blue)Weighted Pull-up 5 Sets of 3 reps @70% of 1RM
(Orange)Strict Pull-up 5 Sets of 3-5 reps
(Yellow) Negative Pull-ups 3 Sets of 5 Reps(5sec neg)
(White) Accumulate 1:00 Hang with Chin over bar

“Open” (Blue)

25AMRAP
20/18 Cal Row
20 Lunges
20 Toes to Bar
20 DU’s
2 Rope Climbs (touch the ceiling)

(Orange)

25AMRAP
20/18 Cal Row
20 Lunges
20 Hanging Knee Raises
20 DU’s

“Fitness” (Yellow)

25AMRAP
15/12 Cal Row
20 Lunges
20 Sit-ups
20 Single Jumps

Extra Credit

“Midline Madness”
3 Rounds
10 Ab Rollouts
20 Hip Extensions
15/arm Side Plank Reach Through
40 Banded Good Mornings
50 Flutter Kick
:60 Plank


Tuesday, January 8th

January 7, 2019

12EMOM

Station 1: 8 Deadlift (60-75%)
Station 2: 8 Bench press (60-75%)
Station 3: Rest min

“Open” (Blue)

For Time:
1-2-3-4-5-6-7-8-9-10
Russian KB Swings (70/53)
HSPUs
(15:00 time cap)

(Orange)

For Time:
1-2-3-4-5-6-7-8-9-10
Russian KB Swings (53/35)
1-2-3-4-5-6-7-8-9-10
DB Z-Press
(15:00 time cap)

(Yellow)

For Time:
1-2-3-4-5-6-7-8-9-10
Russian KB Swings (35/18)
DB Z-Press
(15:00 time cap)

Extra Credit

3 Rounds
Banded Push Downs x25
Standing DB Hammer Curls x12
Bench Dips x max reps


Thursday, January 10th

January 9, 2019

Strength

5EMOM (Blue/Orange)
1 Squat Snatch (building)
immediately into..
Every 2mins (4 Sets)
1 Squat Snatch (Heavy)
(Orange/Yellow)
Every 2mins (4 Sets)
5 Overhead Squats (Skill Focus)
 

“Open” (Blue)

7 Rounds
7 OH Squats (75/55)
7 Hang Power Snatch (75/55)
(15:00 Time Cap)
 

(Orange)

7 Rounds
7 Front Squats (75/55)
7 Hang Power Clean (75/55)
 

(Yellow)

7 Rounds
7 Front Squat (55/35)
7 Russian KB Swings (55/35)
(15:00 Time Cap)
 

Extra Credit

12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Right Side Plank
Min 3: :40 Bike
Min 4: :40 Left Side Plank


Monday, January 7th

January 6, 2019

12EMOM

Station 1: 8 Front Squat (60-75%)
Station 2: 8 Barbell Row
Station 3: Rest min
 
 

“Open”(Blue)

21-15-9
Cal Row (18-12-7)
C2B Pull-ups
Box Jumps (24/20)
 

(Orange)

21-15-9
Cal Row (18-12-7)
Pull-ups
Box Jumps (24/20)
 

“Fitness” (Yellow)

21-15-9
Cal Row (18-12-7)
Ring Row
Box Jumps (20/16)

Extra Credit

GH Raise 3×10
Prone Snow Angels 3×10
GHD Sit-ups 3×15


Sunday, January 6th

January 5, 2019

For Time

1000m Row

then

10 Rounds

20 Lunges

20 Abmat Sit-ups

then

1000m Row


Saturday, January 5th

January 4, 2019

“Open”

30AMRAP
60 Cal Row
50 TTB
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring MU’s
Partners alternate work/rest at will

“Fitness”

30AMRAP
60 Cal Row
50 Abmat Sit-ups
40 Wall Balls
30 KB Swings
20 Burpees


Friday, January 4th

January 3, 2019

Today we will open at 6am and close at 7pm

 
 

12EMOM

Station 1: 10 Front squat (55-75%)
Station 2: 10 Push Press (from floor)(55-75%)
Station 3: Rest min
 

4 Rounds

:90 Work/:90 Rest
10/9 Cal Row
10 Burpees
Max DB Thrusters (2x 50/35)
 

Extra Credit

10-9-8-7-6-5-4-3-2-1
Barbell Strict Press
Barbell Bicep Curls
Barbell Ab Rollouts


Thursday, January 3rd

January 2, 2019

Today and the rest of the week we will open at 6am and close at 7pm

 
 

“Open”

35EMOM
Station 1: 3 Touch and Go Power Cleans (~70% of max)
Station 2: 5 Strict Deficit HSPUs
Station 3: :20 Sprint Row
Station 4: 5 High Box Jumps
Station 5: 5 Strict C2B Pull-ups
 

“Fitness”

35EMOM
Station 1: 15 Unbroken Heavy Russian KBS
Station 2: Max Unbroken Push-ups
Station 3: :20 Sprint Row
Station 4: 5 High Box Jumps
Station 5: 5x 5sec Negative Pull-up or Max Chin Over Bar Hang
 
 

Extra Credit

12EMOM
Min 1: :40 Banded Good Morning
Min 2: :40 GHD Sit-up
Min 3: :40 Hip Extension
Min 4: :40 Flutter Kick


Wednesday, January 2nd

January 1, 2019

Today and the rest of the week we will open at 6am and close at 7pm

 

12EMOM

Station 1: 10 Deadlift (55-75%)
Station 2: 10 Bench press (55-75%)
Station 3: Rest min
 
 

For Time:

30-20-10
Russian KB Swings (70/53)
Box Jumps (24/20)
Hand-Release Push-ups
 

Extra Credit

12EMOM
Min 1: :40 DB Skull Crushers
Min 2: :40 DB Hammer Curls
Min 3: :40 Lateral DB Raise
Min 4: :40 Ab Crunch


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