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.

 

Thursday, September 28th

September 27, 2017

“Fitness” & “Open”
 
For Time:
7 Rounds
4 Strict Pull-ups
5 Burpee Box Jump Over (24/20)
6 Alternating DB Snatch (50/35)(Rx+ 80/55)
 
then
Run 2 Laps with DB (50/35)(Rx+ 80/55)
then
 
7 Rounds
4 Strict Pull-ups
5 Burpee Box Jump Over (24/20)
6 Alternating DB Snatch (50/35)(Rx+ 80/55)
 
then
Run 2 Laps with DB (50/35)(Rx+ 80/55)
 
Extra Credit
12EMOM
Min 1: :40 Side Plank Reach Thru
Min 2: :40 Flutter Kick
Min 3: :40 Side Plank Reach Thru
Min 4: :40 Ski Erg


Wednesday, September 27th

September 26, 2017

9EMOM
Min 1:  :40 Strict Pull-ups
Min 2:  :40 Strict HSPUs
Min 3:  :40 Dead Bugs
“Fitness” & “Open”
4AMRAP
27 Cal Row
21 Wall Balls (20/14)
15 TTB
Rest 4mins
4AMRAP
21 Cal Row
15 Wall Balls (20/14)
9 TTB
Rest 4mins
4AMRAP
15 Cal Row
9 Wall Balls (20/14)
6 TTB
Score each AMRAP separately
Extra Credit
5×5 Barbell Row
3×8-12 DB Pullover
3×8-12 DB Preacher Curl
3×50 MB Twists


Tuesday, September 26th

September 25, 2017

Back Squat
10@60%
8@65%
6@70%
6@75%
6@80%
4@85%
 
“Fitness”
10AMRAP
4 Ring Rows
8 HR Push-ups
16 Air Squats
40 DU’s
 
“Open”
10AMRAP
2 Ring Muscle-ups
4 HSPUs
8 Alternating Pistols
40 DU’s
 
Extra Credit
5×5 Heavy Barbell Good Mornings
3×10 Reverse Hyper
3×20 GHD Sit-ups


Monday, September 25th

Every 2mins (6 sets)
3 Squat Cleans (pause in catch) + 1 Jerk (70-80%)
“Fitness”
7AMRAP
5 Box Jumps (24/20)
10 KB Swings (moderate weight)
“Open”
7AMRAP
5 Box Jumps (30/24)
3 Cleans (225/155)
Extra Credit
OH Squat
3-3-3-3-3
3x1min Side Plank/side


Sunday, September 24th

September 23, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm

Run 5 Laps
50 MB Twists (20/14)
Row 1000m
50 Burpees
Row 1000m
50 Sit-ups
Run 5 Laps


Saturday, September 23rd

September 22, 2017

Lift Up Luke Fundraiser Event today!!

There will be regular classses at 7:30 and 9am (no 10 or 11:30 class)

Lift Up Luke will Start around 10:00

Heats will be posted on the Whiteboard

“Lift Up Luke”
5AMRAP
4 Power Cleans (155/105)
24 DU’s
10 Pull-ups

7:30 & 9:00 WOD

30AMRAP
50 Cal Row
50 Burpee
50 Air Squats
50 Alternating DB Snatch (50/35)
50 Abmat Sit-ups

Partners will alternate running 200m and completing the reps


Friday, September 22nd

September 21, 2017

Tomorrow (Saturday Sept 23)
Normal classes at 7:30 & 9am.
Lift Up Luke Fundraiser Event will start around 10:00am
Heat will be posted on the whiteboard

Z-Press
5×5 (building)

5 Rounds
2 Rope Climbs (scale = 10 TTB)
20 HR Push-ups
20 KB Swings (53/35)
20 Walking Lunge
200m Run

Extra Credit
5×5 Close Grip Bench
3×12-15 Face Pulls
3×8-12 Triceps Kick Backs


Thursday, September 21st

September 20, 2017

This Saturday Sept 23
Lift Up Luke Fundraiser Event will start around 10:00am
Heats will be posted on the whiteboard

15mins
Build to a heavy Squat Snatch

7AMRAP
5/arm 1-arm DB OH Squat (50/35)(80/55)
10 KB SDLHP (70/53)

Extra Credit
12EMOM
Min 1: :40 Side Plank Reach Thru
Min 2: :40 Flutter Kick
Min 3: :40 Side Plank Reach Thru
Min 4: :40 Ski Erg


Wednesday, September 20th

September 19, 2017

9EMOM
Min 1: :40 Dead Bugs
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols

“Nicole”
20AMRAP
400m Run
Max Unbroken Pull-ups
*Score = Total Pull-ups completed

Extra Credit
5×5 Barbell Row
3×8-12 DB Pullover
3×8-12 DB Preacher Curl
3×50 MB Twists


Tuesday, September 19th

September 18, 2017

Back Squat
6@60%
6@65%
6@70%
6@75%
6@80%

30-20-10
Back Rack Step Back Lunges (135/95)
HSPUs

Extra Credit
5×5 Heavy Barbell Good Mornings
3×10 Reverse Hyper
3×20 GHD Sit-ups


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