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, August 4th

August 3, 2017

Tempo OH Squats
5-5-5-3-3-3
(3,2,X,1)
 
3 Rounds
15 OH Squats (75/55)
100m Run
15 S2OH (75/55)
100m Run
15 Abmat Sit-ups
(no 3rd run)
 
Extra Credit
3x 5-10/arm Bottoms up KB Press
3x 10 DB Bench
3x 10-15 Banded Triceps Extension


Thursday, August 3rd

August 2, 2017

“Bradshaw”
 
10 Rounds 
3 HSPUs
6 Deadlifts (225/155)
12 Pull-ups
24 DU’s
 
Extra Credit
3×8 Tempo DB Chinese Row
3×10 Y & T Raises
3×10 Seated Hammer Curls


Wednesday, August 2nd

August 1, 2017

Front Squat
6@60%
6@65%
6@70%
6@75%
6@80%
 
10AMRAP
10 Front Squat (135/95)
200m Run
 
Extra Credit
4×4-6 Bulgarian Split Squats
3×10 Reverse Hyper
3x 50/leg Flutter Kicks


Tuesday, August 1st

July 31, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 or 10 Alternating Pistols
 
4AMRAP
27 Cal Row
21 Box Jumps (24/20)
15 Burpees
 
4:00 Rest
 
4AMRAP
21 Cal Row
15 Box Jumps (24/20)
9 Burpees
 
4:00 Rest
 
4AMRAP
15 Cal Row
9 Box Jumps (24/20)
6 Burpees
 
*Each AMRAP will be scored separately
 
Extra Credit
3 Rounds
20 GHD Sit-ups
30 Hip Extensions
40 MB Twists
50 Banded Good Mornings


Monday, July 31st

July 30, 2017

Every 2mins (6sets)
3 Squat Snatch w/ 2sec Pause in Catch (70-80%)
 
For Time:
“Isabel”
30 Snatch (135/95)
 
Extra
Back Squat 5×5


Sunday, July 30th

July 29, 2017

Hours:
Coached WOD: 9&10am
Open Gym: 11am to 1pm
 
 
For Total Reps
Tabata Cal Row
Rest 1 min
Tabata Squat
Rest 1 min
Tabata Sit-ups
Rest 1 min
Tabata KB Swing (53/35)
Rest 1 min
Tabata Burpee
 
Tabata
8 Rounds: :20 work/:10 rest


Saturday, July 29th

July 28, 2017

Hours:
7:30, 9, 10 & 11:30am
 
For Time:
25 Bar MU’s (scale = 25 C2B Pull-ups or 50 Pull-ups)
100 Front Squats (95/65)
50 TTB
100 S2OH (95/65)
100 Sit-ups
100 Deadlifts (95/65)
25 C2B Pull-ups (scale = 50 Pull-ups)
 
OR
 
Rx+
25 Ring MU’s
50 Squat Cleans (185/125)
50 TTB
50 S2OH (185/125)
50 GHD Sit-ups
50 Deadlifts (185/125)
25 Bar MU’s
 
Partners will alternate work/rest


Friday, July 28th

July 27, 2017

**Test**
1min max Push-ups
(not hand release but must be chest to floor and full elbow extension)
Tempo Deadlift
4x6 (3,1,X,1)
Tempo Bench Press
4x6 (3,1,X,1)
10AMRAP
7 HSPUs
14 Deadlifts (185/125)
21 DU’s
Extra Credit
3×10 Bamboo Bench
3×10 Standing DB Press
3×10 Skull Crushers


Thursday, July 27th

July 26, 2017

Partner WOD
10 Rounds
:90 Work/ :90 Rest
200m Run
Max Cal Row
Score = Total Cals
Partners will alternate work/rest every :90.
They will use the same rower
 
Extra Credit
3×10 Barbell Row
3×10 Back Fly
3×10 Barbell Curls


Wednesday, July 26th

July 25, 2017

Front Squats
8@60%
8@65%
8@70%
8@75%
30-20-10
Front Rack Step Back Lunge (95/65)
Pull-ups
Extra Credit
3×10 Single leg RDL
3×10 GH Raises
3x 1min Plank


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