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.

 

Thursday, June 29th

June 28, 2017

Attempt Ring Muscle-ups!!

*If have Ring MU’s then
Max Unbroken Set!!!!

“Jerry”
Run 1mile (5 laps)
Row 2000m
Run 1mile

Extra Credit
12EMOM
Min 1: :40 L-Sit
Min 2: :40 Farmer’s Walk
Min 3: :40 Back Extensions

**Notice**
4th of July Weekend Hours:
Saturday – 7am to 12pm (last class at 11am)
Sunday – 10am to 12pm (closed at 12pm)
Monday – 3 classes: 7am, 12pm, 5pm (no open gym times)
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


Wednesday, June 28th

June 27, 2017

Strict Press
5@80-85%, 4@85-90%, 3@90-95%, 2@95-98%, 1@100-105%; rest 2mins between sets

“Helen”
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups
(Compare to April 17, 2017)

Extra Credit
3x 8-12 DB Bench Press
3x 8 Tempo Chinese DB Row (3,1,X,2)
3x max rep Bench Dips
3x 8-12 Standing Hammer Curls

**Notice**
4th of July Weekend Hours:
Saturday – 7am to 12pm (last class at 11am)
Sunday – 10am to 12pm (closed at 12pm)
Monday – 3 classes: 7am, 12pm, 5pm (no open gym times)
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


Tuesday, June 27th

June 26, 2017

Bulgarian Split Squats
5×8 reps each side
*Heavier than last week because the rep count went down.

10 Rounds
20 DU’s
5 Front Squats (135/95)

Extra Credit
3×6-10/leg Single leg RDL
3×10 Reverse Hyper
3×20 GHD Sit-ups

**Notice**
4th of July Weekend Hours:
Saturday – 7am to 12pm (last class at 11am)
Sunday – 10am to 12pm (closed at 12pm)
Monday – 3 classes: 7am, 12pm, 5pm (no open gym times)
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


Sunday, June 25th

June 24, 2017

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

6 Rounds
12 Push Press (115/75)
12 Box Jumps (24/20)
12 Hang Power Clean (115/75)
1 Lap Plate Carry (45/35)


Monday, June 26th

June 25, 2017

3 Rounds
500m Row
40 Wall Balls
30 Sit-ups
20 HR Push-ups
10 C2B Pull-ups
5 Burpees

4th of July Weekend Hours:
Saturday – 7am to 12pm (last class at 11am)
Sunday – 10am to 12pm (closed at 12pm)
Monday – 3 classes: 7am, 12pm, 5pm (no open gym times)
Tuesday – 2 classes: 7am, 9:30am (no open gym times)
Wednesday – Normal Classes Resume


Saturday, June 24th

June 23, 2017

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

3 Rounds
4x200m Row (alternating)
40 Thrusters (95/65)
40 Alternating DB Snatch (50/35)
Partners must alternate rowing 200m (must be work/rest while rowing)
While completing the Thrusters and Snatches partners may work at the same time but must be doing different movements.

 


Friday, June 23rd

June 22, 2017

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

“Grace”
30 C&J (135/95)

Extra Credit
Dip Belt Squats 20-10-10-10
100 MB Twists


Thursday, June 22nd

June 21, 2017

Ring Muscle-up Drills
1×5 False Grip Ring Row (this is purely to work on false grip)
1×5 Low Ring Strict Transitions
1×5 Low Ring Dynamic Transitions
1×5 Kip on high rings (work towards hips to rings)

*If have Ring MU’s then
10 EMOM: 1-4 RMUs

20AMRAP
20 Cal Row
200m Run
20 DU’s
5 Bar MU’s

Extra Credit
12EMOM
Min 1: :40 L-Sit
Min 2: :40 Farmer’s Walk
Min 3: :40 Back Extensions


Wednesday, June 21st

June 20, 2017

Strict Press
5@80-85%, 4@85-90%, 3@90-95%, 2@95-98%

12AMRAP
5 Strict Pull-ups (Rx+ Strict C2B)
5 Squat Cleans (135/95)(185/125)
5 Front Squats (135/95)(185/125)
200m Run

Extra Credit
3x 8-12 DB Bench Press
3x 8 Tempo Chinese DB Row (3,1,X,2)
3x max rep Bench Dips
3x 8-12 Standing Hammer Curls


Tuesday, June 20th

June 19, 2017

Bulgarian Split Squats
4×10 reps each side

Rest 60 seconds after each side and 2 minutes after both legs.
*Heavier than last week because the rep count went down.

For Time:
21-15-9
Deadlift (225/155)
TTB

Extra Credit
3×6-10/leg Single leg RDL
3×10 Reverse Hyper
3×20 GHD Sit-ups


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