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, September 2nd

September 1, 2017

Labor Day Weekend Hours:

Saturday: 7:30, 9 & 10am (gym closed at 11am)
Sunday: 9 & 10am (gym closed at 11am)
Monday: Class at 7, 9:30, & 11am (gym closed at 12pm)

 
Partner Hard “Murph”
 
Run 5 Laps (partners run together)
then
100 Pull-ups
then
200 Hand-Release Push-ups
then
300 Air Squats
then
Run 5 Laps (partners run together)
 
*Movements CANNOT be divided and rearranged in this version, they must be done in order.
*Partners alternate work/rest at will


Friday, September 1st

August 31, 2017

Labor Day Weekend Hours:
Friday: Last Class at 5pm (gym closed at 6pm)
Saturday: 7:30, 9 & 10am (gym closed at 11am)
Sunday: 9 & 10am (gym closed at 11am)
Monday: Class at 7, 9:30, & 11am (gym closed at 12pm)
Push Press
4×3 (65-80%)
+
Z-Press
3×8
Partner WOD
10AMRAP
Max Rep Curtis P (115/75)
Partners alternate work/rest at will
1 Curtis P = 1 Power Clean + 1/leg Front Rack Lunge + 1 Push Press
Extra Credit
3×10 Bamboo Bench Press
3×8-12 DB Incline Bench
3x max rep bench dips


Thursday, August 31st

August 30, 2017

Labor Day Weekend Hours:
Friday: Last Class at 5pm (gym closed at 6pm)
Saturday: 7:30, 9 & 10am (gym closed at 11am)
Sunday: 9 & 10am (gym closed at 11am)
Monday: Class at 7, 9:30, & 11am (gym closed at 12pm)
“Whitten”
5 Rounds
22 KBS (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)
(*45:00 time cap)
Extra Credit
3 Rounds
10 TTB
20 Hip Extensions
30 Flutter Kicks
40 Banded Good Mornings
50 MB Twists


Wednesday, August 30th

August 29, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
3 Rounds
10 Bar Muscle-ups
200m Run
15 HSPUs
200m Run
20 Sit-ups (Rx+ GHD Sit-ups)
200m Run
25 DU’s
 
Extra Credit
3×8-12 DB Row
3×8-12 DB reverse fly
3×8-12 DB Hammer Curls


Tuesday, August 29th

August 28, 2017

1RM Back Squat
(record for next strength cycle)
 
21-15-9
Front Squats (135/95)
Toes to Bar
 
Extra Credit
3×10 Barbell Hip Thrusts
3×10 GH Raises
3×20 GHD Sit-ups


Monday, August 28th

August 27, 2017

Every 2mins (3 sets)
3 High Hang Squat Cleans + 1 Split Jerk (60-70%)
Every 2mins (3sets)
3 Segmented Clean Deadlift (90-100%)
(2 sec Pause below knee, above knee and at Pockets)
7AMRAP
10 Burpee Bar Hops
3 Cleans (225/155)
*Clean may be squat or power
*Scale clean to 70-80% 1RM
Extra Credit
Bench Press
5×5


Sunday, August 27th

August 26, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
For Time:
50 Cal Row
50m Walking lunge
Run remainder of lap
40 Cal Row
50m Walking Lunge
Run remainder of lap
30 Cal Row
50m Walking Lunge
Run remainder of lap
20 Cal Row
50m Walking Lunge
Run remainder of lap
10 Cal Row
50m Walking Lunge
Run remainder of lap


Saturday, August 26th

August 25, 2017

Hours:
7:30, 9:00, 10:00, 11:30am
 
Partner WOD
 
In order, for time:
 
“Diane”
21-15-9
Deadlift (225/155)
HSPUs
 
then
 
“Grace”
30 C&J (135/95)
 
then
 
“Helen”
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups
 
then
 
“Karen”
150 Wall Balls (20/14)
 
Partners will alternate work/rest at will


Friday, August 25th

August 24, 2017

OH Squat
3-3-3-3-3
“Nancy”
5 Rounds
400m Run
15 OH Squats (95/65)


Thursday, August 24th

August 23, 2017

For Time:
2 Rounds
25 TTB
50 KB Swings (53/35)
Run 2 Laps
 
then immediately into..
 
3 Rounds
500m Row
12 Burpees
21 Box Jumps (24/20)


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