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, June 9th

June 8, 2017

5EMOM
1 Squat Clean + Jerk (building)
Immediately into..
Every 2mins for 4sets
1 Squat Clean & Jerk (heavy)

For Time:
100 DU’s
Run 2 Laps
75 DU’s
Run 1 Lap
50 DU’s
Run 200m
25 DU’s
Run 100m

Extra Credit
Back Squat 5×2
3×10/leg single leg DL
100 MB Twists


Thursday, June 8th

June 7, 2017

Ring Muscle-up Drills
1×5 False Grip Ring Row
1×5 Low Ring Strict Transitions

2×5 Low Ring Dynamic Transitions

*If have Ring MU’s then
10 EMOM: 1-4 RMUs

Partner WOD

Partners will be at the same station working at the same time and will combine their reps for a total score.

3 Rounds for Total Reps
:30 Work/:30 Rest
Min 1: Shuttle Run (down & back is 2 reps)(Boxes to Rowers)
Min 2: HR Push-ups
Min 3: Cal Row
Min 4: TTB
Min 5: Box Jumps (24/20)
Min 6: OH Plate Walking Lunge (45/35)
Min 7: Pull-ups
Min 8: Cal Bike
Min 9: KB Swing (53/35)
Min 10: Abmat Sit-ups

*ONLY 2 people start at each station

Extra Credit
3×5-10 Bent Over DB Row
3×10 Barbell Curls
3x 30sec Sorensen Hold


Wednesday, June 7th

June 6, 2017

Strict Press
5@75%, 5@80%, 4@85%, 3@90%;
rest 2mins between sets

4 Rounds
:90 Work/ :90 Rest
300m Row
Max Push Press Reps @ 1RM Strict Press

*Score = Total Push Press Reps

Extra Credit
Squat Clean & Jerk 3+1@60%, 3+1@65%, 2+1@70%, 2+1@70%, 3×2+1@80%
Clean Pull 3×2@100%, 2×2@105% of Clean

3×10 Bamboo Bench
3×10-15 DB Skull Crushers
3×10-15 DB Preacher Curls


Tuesday, June 6th

June 5, 2017

Bulgarian Split Squats
3x 15 reps each side
Rest 60 seconds after each side and 2 minutes after both legs.
*Heavier than last week because the rep count went down

3 Rounds
250m Row
12 C2B Pull-ups
21 KB Swings (53/35)

Extra Credit
12EMOM
Min 1: :45 Right Side Plank
Min 2: :45 GHD Sit-ups
Min 3: :45 Left Side Plank
Min 4: :45 Hip Extension


Monday, June 5th

June 4, 2017

“Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Extra Credit
Squat Snatch 3@60%, 3@65%, 2@70%, 2@75%, 3×2@80%
Snatch Pull 3×2@100%, 3×2@105% of Snatch


Sunday, June 4th

June 3, 2017

Hours:
Coached WOD: 10&11am
Open Gym: 11am to 2pm

30AMRAP
50 DU’s
40 Lunges
Run 1 Lap
20 Burpees
10 Ball Slams (30/20)


Saturday, June 3rd

June 2, 2017

Hours:
First Class: 7am
Last Class: 12pm

For time
200 DU’s
100 Wall Balls (20/14)
100 KB Swing (70/53)
100 Box Jump Overs (24/20 must switch every 5 reps)
100 Cal Row

Partners alternate work/rest


Friday, June 2nd

June 1, 2017

Skill Session
9EMOM
Min 1: :40 or 10 Alternating Pistols
Min 2: :40 Dead Bugs
Min 3: 1-2 Rope Climbs

25AMRAP
30 Box Jumps (24/20)
10 HSPUs
Run 1 Lap
10 Deadlifts (225/155)
5 Bar MU’s
Run 200m

Extra Credit
Back Squat 5×5
3×10/leg single leg DL
100 MB Twists


Thursday, June 1st

May 31, 2017

Ring Muscle-up Drills
2×5 False Grip Ring Row
2×5 Low Ring Strict Transisitions Muscle-up Home Run

*If have Ring MU’s then
10 EMOM: 1-4 Ring MUs

On a continuously running clock:
At 0:00
250 Row
12 Squat Snatch (95/65)(135/95)
21 HR Push-ups

At 10:00
250 Row
12 OH Step Back Lunges (95/65)(135/95)
21 HR Push-ups

At 20:00
250 Row
12 OH Squats (95/65)(135/95)
21 HR Push-ups

*Score each separately
+Each section should be under 5mins

Extra Credit
3×5-10 Bent Over DB Row
3×10 Barbell Curls
3x 30sec Sorensen Hold


Wednesday, May 31st

May 30, 2017

Strict Press
5@50%, 5@60%, 5@70%, 6×3@85-90%

rest 2mins between sets

For Time
100 DU’s
12 Deadlifts (75/55)(115/75)(155/105)
9 Hang Power Cleans
6 Jerks
75 DU’s
9 DL (95/65)(155/105)(185/125)
6 HPC
3 Jerk
50 DU’s
6 DL (115/75)(185/125)(225/155)
3 HPC
1 Jerk

*May only use one barbell

Fitness (75/55)(95/65)(115/75)
Performance (115/75)(155/105)(185/125)
Competition (155/105)(185/125)(225/155)

Extra Credit
Squat Clean & Jerk 3+1@60%, 3+1@65%, 2+1@70%, 4×2+1@75%
Clean Pull 4×3@100% of clean

3×10 Bamboo Bench
3×10-15 DB Skull Crushers
3×10-15 DB Preacher Curls


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