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.

 

Wednesday, May 2nd

May 1, 2018

Every 2mins (5 Sets)

3 High Hang Squat Snatch

“Open”

3 Rounds
10 HSPUs
10 Hang Power Snatch (95/65)(Rx+ 135/95)
50 DU’s

“Fitness”

3 Rounds
10 Seated DB Press
10 Heavy KB Swings
50 DU’s
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 OH Snatch Grip Hold (heavy)
Min 3: :40 Flutter Kicks
Min 4: :40 Plank


Tuesday, May 1st

April 30, 2018

Muscle-up Progressions

2×5 False Grip Ring Row
2×5 Low Ring Hip Pops with Feet on Box
 

20AMRep

3sets max unbroken Wall Balls (20/14)
(Run 1 lap between sets)
 
Then
3 sets max unbroken KB Swings (53/35)
(Run 1 lap between sets)
 
Then in the remaining time
Max Cal Row
 
*Score = total wall balls/KBS/Calories
 
 
Extra Credit
3×8 Chinese DB Row
3×8 Barbell Z-Press
3×10 Barbell Bicep Curl


Monday, April 30th

April 29, 2018

1RM Back Squat
*Record for next strength cycle
 

“Open”

7AMRAP
3-6-9-12-15-18…
TTB
Burpee to bar touch
 

“Fitness”

7AMRAP
3-6-9-12-15-18…
Abmat Sit-ups
Burpee over Abmat
 
 
Extra Credit
3×10 Hip Thrusts
3×25 GHD Sit-ups


Sunday, April 29th

April 28, 2018

Hours

Coached WOD: 9 & 10am

Open Gym: 8-9am & 11am to 1pm

**No open gym during class time**
 

For Time

Run 3 Laps
50 Box Jumps Overs (24/20)
1000m Row
Run 2 Laps
50 KB Swings (53/35)
1000m Row
Run 1 Lap
50 Sit-ups


Saturday, April 28th

April 27, 2018

Hours: 7:30, 9, 10 & 11:30am
 

7 Rounds

2mins
5 Pull-ups
10 HR Push-ups
15 Squats
max cal Row
-2min Rest
 
Partners will alternate work/rest every 2mins.
Score = Total Calories


Friday, April 27th

April 26, 2018

4EMOM
Power Snatch (building)
 
Every :90 (4 sets)
Power Snatch (heavy)
 
3EMOM
3 Snatch Pulls @105% of today’s max
 
 

“Isabel”

For Time:
30 Snatch (135/95)
 
*may be power or squat
 

“Fitness”

For Time
100 KB Swings
 
Extra Credit
3×10 Bamboo Bench
3×10 Reverse Back Fly
3×10-15 DB Skull Crushers


Thursday, April 26th

April 25, 2018

9EMOM
Min 1: :40 False Grip Ring Rows w/ feet on box
Min 2: :40 HS Walk or HS Hold
Min 3: :40 Hollow Body Planks
 
 

For Time:

1 Round

100 DU’s
50 Wall Balls (20/14)
24 TTB
 
then
 

2 Rounds

50 DU’s
25 Wall Balls (20/14)
12 TTB
 
then
 

3 Rounds

30 DU’s
15 Wall Balls (20/14)
8 TTB
 
(Repeat from 4/20/17)
 
Extra Credit
4×6/leg Split Squats
3×50 MB Twists


Wednesday, April 25th

April 24, 2018

Pause OH Squat (3sec Pause at bottom)
5×3 (building)
 
“Open”
4 Rounds
10 Front Rack Reverse Lunge (115/75)
200m Run
10 Hang Power Clean (115/75)
 
“Fitness”
4 Rounds
10 KB Lunge
200m Run
10 KB Swings
 
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 OH Snatch Grip Hold (heavy)
Min 3: :40 Flutter Kicks
Min 4: :40 Plank


Tuesday, April 24th

April 23, 2018

Super Set
4×8 DB Z-Press
4×8/arm Bent Over DB Row
 
Partner WOD
15AMRAP
6 DB S2OH (2×50/35)
9 Pull-ups
12 Box Jumps (24/20)
 
*Partners alternate after every movement
 
Extra Credit
3×8 Chinese DB Row
3×8 DB Bench Press
3×10 Barbell Bicep Curl


Monday, April 23rd

April 22, 2018

Every :90 (5 Sets)
Squat Clean + Hang Squat Clean + Jerk
 
For time:
40/30 Row Calories
30 Burpee Bar Hops
20 Thrusters (115/75)
10 Bar Muscle-ups
40/30 Row Calories
30 Burpee Bar Hops
20 Thrusters (95/65)
10 Ring Muscle Ups
 
(Repeat from 11/2/16)
 
Extra Credit
5×3 Back Squat
3×10 Hip Thrusts
3×25 GHD Sit-ups


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