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.

 

Monday, May 22nd

May 21, 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.

Gymnastics Skills
9EMOM
Min 1: :40 Pike to Hollow Body
Min 2: :40 or 10 KIPPING HSPUs
Min 3: 1-2 Rope Climbs

20AMRAP
20 KB Swings (53/35)
20 Box Jumps (24/20)
200m Run
Rx+ add 5 Bar Muscle-ups

Extra Credit
Squat Snatch 2@60%, 2×2@65%, 3×2@70%
Snatch Push Press + OH Squat 4×3+1@70% of (snatch or OHS)


Sunday, May 14th

May 13, 2017

Happy Mother’s Day!!!!

 

Hours:
Coached WOD: 10 & 11am
Open Gym: 11am to 2pm

For Time:
Run 3 Laps – 2 Laps – 1 Lap – 200m – 100m
25-20-15-10-5
Burpee Box Jump Overs (24/20)

Completed as follows: 3 Laps, 25 BBJO, 2 laps, 20 BBJO….
*Burpees must be box facing


Sunday, May 21st

May 20, 2017

Hours:
Coached WOD: 10 & 11am
Open Gym: 11am to 2pm

5 Rounds
30 Cal Row
Run 1 Lap
20 Handstand Shoulder taps

Rx+ = Freestanding HS Shoulder Taps
Scale = Plank Shoulder Taps


Saturday, May 20th

May 19, 2017

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

For Time
100 Box Jumps (24/20)
150 Lunges
200 Abmat Sit-ups
(these may be divided and rearranged in any way)

then

16x 200m Sprints
(these must be alternated after each run)

Partners may not work at the same time


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


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