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, October 31st

October 30, 2017

HAPPY HALLOWEEN!!!

Push Press
3×8 (65-75%)
 
“Open”
10-9-8-7-6-5-4-3-2-1
Pull-ups
Thrusters (95/65)
KB Swings (70/53)
 
“Fitness”
10-9-8-7-6-5-4-3-2-1
Ring Row
Wall Balls
KB Swings
 
Extra Credit
3x 10 DB Row
3x 15-20 Banded Face Pulls
3x 10 Seated Hammer Curls


Monday, October 30th

October 29, 2017

15mins
Build to a 1RM Power Snatch
“Open” & “Fitness”
8AMRAP
10 Alternate DB Snatch (50/35)
10 Burpees
Extra Credit
Back Squat
5×3
4x1min plank


Sunday, October 29th

October 28, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
For Time
21-15-9
Push Press (95/65)
Burpee Bar Hops
 
-Then-
 
Row 1000m
 
-Then-
 
50 Ball Slams (30/20)(40/25)
75 Abmat Sit-ups
100 DUs (scale = lateral bar hops)
 
-Then-
 
Row 1000m
 
-Then-
 
3 Rounds
15 Pull-ups
15 Box Jumps (24/20)


Saturday, October 28th

October 27, 2017

Hours:
7:30, 9, 10 & 11:30am
 
Teams of 3
 
3 Rounds
2mins Max Cal Row
2mins Max Burpee to plate (25)
2mins Max Wall Balls (20/14)
2mins Rest
 
Partners will rotate every 2mins completing as many reps as possible at each station.
Partners will all Rest at the same time.
Score = total reps for all 3 people.


Friday, October 27th

October 26, 2017

Deadlift
10@60%
10@65%
10@70%
“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Jerks (155/105)
Extra Credit
3x 10 DB Bench
3x 10 Overhead Tricep Extension
3x 10 DB Chest Fly


Thursday, October 26th

October 25, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict Ring Dips 
Min 3: :40 or 10 Alternating Pistols
 
“Moose”
For Time
1000m Row
Then
10 Rounds
7 Burpee Bar Hops
3 Thrusters (95/65)
Then
Run 4 Laps with MB (20/14)
“Fitness”
1000m Row
Then
10 Rounds
7 Burpees
7 Wall Balls
Then
Run 4 Laps with MB (20/14)
 
 
Extra Credit
12EMOM
Min 1: :40 Plank
Min 2: :40 Hip Ext
Min 3: :40 MB Twist


Wednesday, October 25th

October 24, 2017

Front Squat
5×3 (building)
“Open”
3 Rounds
1 Rope Climb
20 Front Rack Step Back Lunges (115/75)
1 Rope Climb
15 Pull-ups
1 Rope Climb
10 TTB
Scale: Rope Climb = 10 Box Jumps (24/20)
“Fitness”
3 Rounds
10 Box Jumps
20 DB Step Back Lunges
10 Box Jumps
20 Ring Rows
10 Box Jumps
20 Sit-ups
Extra Credit
3x 15 Banded Pull Through
3x 10/leg Single Leg Deadlift
3x 20 GHD Sit-ups


Tuesday, October 24th

October 23, 2017

1RM Jerk (from rack)
 
“Open”
4AMRAP
15 HSPUs
21 KB Swings (53/35)
24 Wall Balls (20/14)
 
4 min rest
 
4AMRAP
9 HSPUs
15 KB Swings (53/35)
21 Wall Balls (20/14)
 
4 min rest
 
4AMRAP
6 HSPUs
9 KB Swings (53/35)
15 Wall Balls (20/14)
 
 
“Fitness”
4AMRAP
15 Hand-Release Push-ups
21 KB Swings (53/35)
24 Wall Balls (20/14)
 
4 min rest
 
4AMRAP
9 HR Push-ups
15 KB Swings (53/35)
21 Wall Balls (20/14)
 
4 min rest
 
4AMRAP
6 HR Push-ups
9 KB Swings (53/35)
15 Wall Balls (20/14)
 
Extra Credit
3x 10 Pendlay Rows
3x 10 DB Reverse Fly
3x 10 Barbell Bicep Curls


Monday, October 23rd

October 22, 2017

15mins
Build to a 1RM Power Clean
Rest 2mins
“Open”
8AMRAP
Max rep Power Clean (90% of today’s 1RM)
“Fitness”
8AMRAP
10 KB Swings
10 Burpees
Extra Credit
Back Squat
5×5
3×10/side Side Plank Reach Through


Sunday, October 22nd

October 21, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
5 Rounds for Total Reps
:40 Work/ :20 Rest
Min 1: Burpees
Min 2: DU’s
Min 3: Cal Row
Min 4: Hand-release Push-ups
Min 5: Abmat Sit-ups
Min 6: KBS (53/35)


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