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.

 

Monday, August 14th

August 13, 2017

1RM Squat Snatch
For Time
30 Ring MU’s
or
30 Bar MU’s
or
30 C2B Pull-ups
or
30 Pull-ups
or
30 Ring Rows
*Choose the option that is the most challenging but could be completed in 10:00
Extra Credit
Back Squat 5×5


Sunday, August 13th

August 12, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
30AMRAP
500m Row
40 Step Ups (24/20)
Run 1 Lap
20 Burpees
10 KBS (70/53)


Saturday, August 12th

August 11, 2017

Hours:
7:30, 9, 10, 11:30am
 
3 Person Team
 
100 HSPUs
100 Back Rack Step Back Lunges (95/65) (135/95)
Run 3 Laps together
50 Bar MU’s
50 Squat Cleans (135/95)(185/125)
Run 3 Laps together
25 Rope Climbs
25 Deadlifts (185/125)(275/185)


Friday, August 11th

August 10, 2017

Tempo Deficit Deadlifts 
4×5 (3,1,X,1) (Stand on a 25 plate)
 
Tempo Bench Press
4×5 (3,1,X,1)
 
5AMRAP
5 DL (225/155)
20 DUs
 
Extra Credit
3x 5-10/arm Bottoms up KB Press
3x 10 DB Bench
3x 10-15 Banded Triceps Extension


Thursday, August 10th

August 9, 2017

6EMOM
Even: 1-2 Rope Climbs (work on foot holds)
Odd: :40 Dead Bugs
 
Partner WOD
 
For Time: 
60 Cal Row (partner holds a handstand)
60 S2OH (115/75) (partner hangs from pull-up bar)
60 Pull-ups (partner hold barbell in front rack 115/75)
60 KB Swings (53/35) (partner holds a plank)
 
*Work may only be completed while one partner is doing the static hold
+ Partners may alternate work/static hold at will
 
Extra Credit
3×8 Tempo DB Chinese Row
3×10 Y & T Raises
3×10 Seated Hammer Curls


Wednesday, August 9th

August 8, 2017

Front Squat
10@60%
8@65%
6@70%
6@75%
6@80%
4@85%
 
“Rahoi”
12AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpee Bar Hops
 
Extra Credit
4×4-6 Bulgarian Split Squats
3×10 Reverse Hyper
3x 50/leg Flutter Kicks


Tuesday, August 8th

August 7, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols
 
20AMRAP
50 Wall Balls (20/14)
50 DU’s
40 Box Jumps (24/20)
40 TTB
30 C2B Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Ring Muscle-ups


Monday, August 7th

August 6, 2017

Every 2mins (7 Sets)
1.1 Squat Snatch with 2 sec Pause in Catch
(Rest 10sec between singles)
Time Trial
500m Row
Extra Credit
Back Squat 5×5


Sunday, August 6th

August 5, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
3 Rounds for total reps
 
:30 Work/ :30 Rest
Min 1: S2OH (75/55)
Min 2: Back Squat (75/55)
Min 3: Hang Power Clean (75/55)
Min 4: Front Rack Lunge (75/55)
Min 5: Deadlifts (75/55)
Min 6: Hand-release Push-ups
Min 7: Air Squat
Min 8: KB Swing (53/35)
Min 9: Lunge
Min 10: TTB


Saturday, August 5th

August 4, 2017

Hours:
7:30, 9, 10, & 11:30am
 
Partner “Small”
 
3 Rounds
1000m Row
50 Burpees
50 Box Jumps (24/20)
800m Run
 
*Partners will alternate work/rest at will.


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