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.

 

Tuesday, August 22nd

August 21, 2017

9EMOM
Min 1: :40 Dead Bugs
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols
20AMRAP
20 Cal Row
20 Pull-ups
20 Burpees
20 Walking Lunges
200m Run


Monday, August 21st

August 20, 2017

1RM Jerk (from rack)
 
3 Rounds
7 S2OH (55% of today’s max)
75 DU’s
Run 1 Lap
 
Extra Credit
Bench Press 5×5


Sunday, August 20th

August 19, 2017

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

For Total reps + run time

5 Rounds
:30 work/:30 rest
Cal Row

5 Rounds
:30 work/:30 rest
Box Jumps (20/16)

10mins to complete:
For Time: Run 5 Laps

5 Rounds
:30 work/ :30 rest
Cal Row

5 Rounds
:30 work/ :30 rest
Air Squats

*There will be no additional rest between movements


Saturday, August 19th

August 18, 2017

Hours
7:30, 9, 10 & 11:30am
 
Teams of 3
 
For Time
150 Cal Row
120 TTB
90 HSPUs
60 Squat Cleans (155/105)
30 Bar MUs
60 Back Squats (155/105)
90 Burpee Bar Hops
120 Box Jumps (24/20)
150 Cal Row


Friday, August 18th

August 17, 2017

1RM OH Squat
 
7AMRAP
10 OH Squats (75/55)
10 Wall Balls (20/14)
 
Extra Credit
3x 5-10/arm Bottoms up KB Press
3x 10 DB Bench
3x 10-15 Banded Triceps Extension


Thursday, August 17th

August 16, 2017

6EMOM
Min 1: 1-2 Rope Climbs
Min 2: :40 Dead Bugs
 
Partner WOD
 
For Time:
80 Cal Row
80 KB Swings (53/35)
80/60 Ring Dips (scale to HR Push-ups)
80 Burpees
160 Sit-ups
80 Box Jump overs (24/20)
 
Reps and movements may be divided in any way
Partners will alternate work/rest at will
 
Extra Credit
3×8 Tempo DB Chinese Row
3×10 Y & T Raises
3×10 Seated Hammer Curls


Wednesday, August 16th

August 15, 2017

Front Squat
6@70%
6@75%
6@80%
4@85%
3@90%
 
For Time
1 Rope Climb
15 Thrusters (115/75)
2 Rope Climbs
30 Burpee Bar Hops
2 Rope Climbs
15 Thrusters (115/75)
1 Rope Climb
 
Scale = 1 Rope Climb = 5 TTB
 
Extra Credit
4×4-6 Bulgarian Split Squats
3×10 Reverse Hyper
3x 50/leg Flutter Kicks


Tuesday, August 15th

August 14, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 or 10 Alternating Pistols
 
1000m Row
then
10 Rounds
5 HR Push-ups
10 Alternating DB Snatches (50/35)(80/55)
20 DUs
then
Run 3 Laps
 
Extra Credit
3 Rounds
20 GHD Sit-ups
30 Hip Extensions
40 MB Twists
50 Banded Good Mornings


Monday, August 14th

August 13, 2017

1RM Squat Snatch
For Time
30 Ring MU’s
or
30 Bar MU’s
or
30 C2B Pull-ups
or
30 Pull-ups
or
30 Ring Rows
*Choose the option that is the most challenging but could be completed in 10:00
Extra Credit
Back Squat 5×5


Sunday, August 13th

August 12, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
30AMRAP
500m Row
40 Step Ups (24/20)
Run 1 Lap
20 Burpees
10 KBS (70/53)


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