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, May 19th

May 18, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

5EMOM
1 Squat Clean & Jerk (building)
Immediately into..
Every 2mins for 4sets
1 Squat Clean & Jerk (heavy)

Regional Event 2
21-15-9
DB Snatch
Ring Dips
Regional weights (80/55)
Rx weights (50/35)

Extra Credit
3×10 Bamboo Bench
3×10-15 Triceps Kickbacks
3×10-15 Bar Bicep Curl
Accumulate 5mins plank


Thursday, May 18th

May 17, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Regional Event 1

For Time
1200m Run
Then
12 Rounds
4 Strict HSPUs
8 C2B Pull-ups
12 Air Squats
(Wearing a weight vest 20/10)

Extra Credit
3×10 Back Extension
3×20 Hip Extension
3×10 Ab Rollout


Wednesday, May 17th

May 16, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

1RM Strict Press
(record for new strength program)

3 Rounds (15:00 cap)
10 Power Cleans (135/95)
Run 1 Lap

Extra Credit
3-Position Clean (floor, below knee, above knee) + Jerk

60%, 65%, 70%, 75%, 80%, max complex
Clean Pull 4×3@100% of clean


Tuesday, May 16th

May 15, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

4AMRAP
500m Row
10 TTB
20 Burpee to plate
30 Abmat Sit-ups
40 Box Jumps (24/20)
50 Lunges

Rest 3mins

6AMRAP
500m Row
10 TTB
20 Burpee to plate
30 Abmat Sit-ups
40 Box Jumps (24/20)
50 Lunges

Rest 3mins

For Time
500m Row
10 TTB
20 Burpee to plate
30 Abmat Sit-ups
40 Box Jumps (24/20)
50 Lunges

*3 Scores


Monday, May 15th

May 14, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Tempo Deadlifts (3,1,X,1)
5-5-5-5-5 (65-75%)

7AMRAP
3-6-9-12-15-18
Front Squat (135/95)
KB Swings (70/53)

Extra Credit
3-Position Snatch (floor, below knee, above knee)

60%, 65%, 70%, 75%, 80%, max complex
Snatch Pull 4×3@100% of snatch

3×5-10 Bamboo OH Squats
3×30 Lying Alternating Toe Touch


Saturday, May 13th

May 12, 2017

Hours:
First Class: 7am
Last Class: 12pm

For Time:

50 HSPU’s
Run 1 Lap

20 Bar MU’s (50 C2B Pull-up)
Run 1 Lap
50 Back Squats (165/105)(from the floor)
Run 1 Lap
50 Burpee Bar Hops
Run 1 Lap
50 TTB
Run 1 Lap

Partners will alternate work/rest at will, except on the run they will run together


Friday, May 12th

May 11, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

5EMOM
1 Squat Snatch (building)
Immediately into..
Every 2mins for 4sets
1 Squat Snatch (heavy)

21-15-9
Power Snatch (95/65)
C2B Pull-ups

Extra Credit
3×10 Bamboo Bench
3×10-15 Triceps Kickbacks
3×10-15 Bar Bicep Curl
Accumulate 5mins plank


Thursday, May 11th

May 10, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

30AMRAP
30 Cal Row
30 Sit-ups
Run 1 Lap
30 DU’s
30 Air Squats

Extra Credit
3×10 Back Extension
3×20 Hip Extension
3×10 Ab Rollout


Wednesday, May 10th

May 9, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Push Press
4×3 @75-85%

+

Barbell Z-Press
3×8

4 Rounds
10 S2OH (155/105)
Run 1 Lap
*This should be a weight that has the capability to be unbroken.

Extra Credit
3-Position Clean (floor, below knee, above knee) + Jerk 60%, 65%, 70%, 3 sets@75%
Clean Pull 2×3@95%, 2×3@100% of clean

3×8-12 Close Grip Bench
3×8-12 DB Chest Fly
3×20 GHD Sit-ups


Tuesday, May 9th

May 8, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Skill Session
9EMOM
Min 1: :40 or 10 Alternating Pistols
Min 2: :40 Tempo Dips (3,3,X,3)
Min 3: 1-2 Rope Climbs

10 Rounds
:90 Work/ :90 Rest
10 KB Swings (53/35)
10 Burpee
Max Cal Row in remaining time

Extra Credit
3x 8-12 Tempo Chinese Row (3,1,X,3)
3x 8-12 Hammer Curls
Accumulate 2mins L-Sit


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