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 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)


Saturday, August 12th

August 11, 2017

Hours:
7:30, 9, 10, 11:30am
 
3 Person Team
 
100 HSPUs
100 Back Rack Step Back Lunges (95/65) (135/95)
Run 3 Laps together
50 Bar MU’s
50 Squat Cleans (135/95)(185/125)
Run 3 Laps together
25 Rope Climbs
25 Deadlifts (185/125)(275/185)


Friday, August 11th

August 10, 2017

Tempo Deficit Deadlifts 
4×5 (3,1,X,1) (Stand on a 25 plate)
 
Tempo Bench Press
4×5 (3,1,X,1)
 
5AMRAP
5 DL (225/155)
20 DUs
 
Extra Credit
3x 5-10/arm Bottoms up KB Press
3x 10 DB Bench
3x 10-15 Banded Triceps Extension


Thursday, August 10th

August 9, 2017

6EMOM
Even: 1-2 Rope Climbs (work on foot holds)
Odd: :40 Dead Bugs
 
Partner WOD
 
For Time: 
60 Cal Row (partner holds a handstand)
60 S2OH (115/75) (partner hangs from pull-up bar)
60 Pull-ups (partner hold barbell in front rack 115/75)
60 KB Swings (53/35) (partner holds a plank)
 
*Work may only be completed while one partner is doing the static hold
+ Partners may alternate work/static hold at will
 
Extra Credit
3×8 Tempo DB Chinese Row
3×10 Y & T Raises
3×10 Seated Hammer Curls


Wednesday, August 9th

August 8, 2017

Front Squat
10@60%
8@65%
6@70%
6@75%
6@80%
4@85%
 
“Rahoi”
12AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpee Bar Hops
 
Extra Credit
4×4-6 Bulgarian Split Squats
3×10 Reverse Hyper
3x 50/leg Flutter Kicks


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