WOD

Workout of the Day Posts

Tuesday, October 24, 2017

Deload week.

Test 1RM this week:
Friday morning classes – Squat & Bench
Tuesday at the back of the gym during class – Deadlift

OR

Friday evening 5:15 – 8:15
Squat, Bench and Deadlift
*Please sign in online today so I can make lane and heat schedule.

WORKOUT for this testing on Friday
Delaod Squat
5 x 2

Deload Deadlift
Work up to 1 @ 70%

Reverse Grip Bent Barbell Row
3 x 12

Seated Band Row
3 x 12

WORKOUT for those not Testing
Deadlift
1 x 5

Complete C and D

 

Monday, October 23, 2017

5 Rounds:

250m Row / Run
50 DU’s
Rest

250m Row / Run
4 D.Ball 2 Shoulder
Rest

Sunday, October 22, 2017

Friday is test day for Squat, Bench and Deadlift. Please sing up online.

Press
9 x 3

Tabata American Kettlebell Swings

Tabata Ab Mat Sit Ups

Tabata Sled drags for lengths

Saturday, October 21, 2017

3 Rounds

Min 0 – 2:00, 400m Row then max DU’s

Min 2 – 3:00, DB Push Jerks

Min 3 – 4:00, Pull Ups

Min 4 – 5:00, DB H. Sq Clean

REST between rounds.
Courtesy of CF.Com

Friday, October 20, 2017

Back Sq. w/ Band
EMOM
10 x 2

5 Rounds,
1 minute:
6 Deadlift
4 Bupree over bar
Bike Max Cal’s
rest

Thursday, October 19, 2017

7 Rounds
5 HSPU
15 RKB Swings
200m Run
Rest

Wednesday, October 18, 2017

Sling Shot Bench Press

5 Rounds, :30on/ :30off
Pull Up
Row for Cal
Hollow Rock

Tuesday, October 17, 2017

Wide Stance Box Squat

4x
12 SL Romanian Deadlift
12 SL Step Ups

100 DB Walking Lunge

Monday, October 16, 2017

EMOM for 30 minutes:
1. 15 Cal Bike
2. 15 T2B
3. 40 DU’s
4. 2 Lap Farmers Carry
5. 10 Burpees

Sunday, October 15, 2017

Bench w/ chains
8 x 5

5 Rounds for time:
250m Row
1 DB Snatch Complex

Optional cash out:
100 Band Push Down

Saturday, October 14, 2017

Partner WOD!

AMRAP in 22 Minutes:
12 Wall Balls
9 Power Clean
6 S2OH
3 Burpee

Friday, October 13, 2017

Back Sq. w/ Bands
12 x 2

4 x
5 Barbell Row + 5 RDL

5 x
1 lap heavy sled drag
Hollow Rock

Thursday, October 12, 2017

3 Rounds

3:00
500 row
Max Reps Push Press

rest

3:00
20 Box Jumps
Max Rounds
5 Pull Ups
10 Squats

rest

Wednesday, October 11, 2017

Dead Sexy Floor Press

AMRAP in 12 Min
5 Muscle Ups
3 Hang Power Clean & Jerk

Mrs. Sandbaghead

Tuesday, October 10, 2017

1” Deficit Deadlift

Glute Hame Raise
4 x 8

Bulgarian Split Squat
4 x 10 R/ 10 L

Monday, October 9, 2017

Happy Thanksgiving CFE!

Today’s class times are 8 and 9:30am only (No child minding).  Please sign in online.

Partner up if you’d like!

“2010 Games Helen”
1200m run
63 American KB swings 55/35
36 pull-ups
800m run
42 American KB swings
24 pull-ups
400m run
21 American KB swings
12 pull-ups

OR

“Eva”
5 Rounds
800m Run
30 American KB Swings 70/55
30 Pull Ups

Sunday, October 8, 2017

Monday’s Holiday hours are 8 and 9:30am. Please sign up for class online.

Bench Press
3 x 5 Close Grip
3 x 5 Medium Grip
3 x 5 Wide Grip

3 Rounds
1:00 Air Squats
2:00 D.Ball 2 Shoulder
1:00 Dips
2:00 Rest

Saturday, October 7, 2017

AMRAP in 5
1 Burpee
1 Box Jump
Add 1 rep each round

rest

AMRAP in 5
2 SA DB P Snatch
2 Goblet Squat
Add 2 reps each round

rest

AMRAP in 5
3 Cal Bike
3 Push Ups
Add 3 reps each round

Friday, October 6, 2017

Back Squat w/ Bands
12 x 2

Deadlift Isometrics
3 x

GHD Hip Extension
4 x 12

Thursday, October 5, 2017

AMRAP in 12 min

3 Power or Squat Snatch
9 Power Clean & Jerk
9 C2B
54 DU’s

Modified from CF.com

Wednesday, October 4, 2017

Fat Bar Floor Press

3 Rounds
:30 Ring Rows
rest
:30 DU’s
rest
:30 Wall Balls
rest

Tuesday, October 3, 2017

Pause Back Squat

Good morning + Reverse Lunge https
4 x 8 reps

Seated Band Leg Curl
3 x 12

Monday, October 2, 2017

AMRAP in 25
5 Muscle Ups
10 Sandbag Cleans
200m Row
Rest

Sunday, October 1, 2017

Work up to a heavy TGU
“Arnie”
21 Turkish get-ups
50 Swings
21 Overhead squats
50 Swings
21 Overhead squats
50 Swings
21 Turkish get-ups

Saturday, September 30, 2017

“Jackie”

1000m row
50 Thrusters
30 Pull Ups

Friday, September 29, 2017

Box Squat
EMOM
10 x 2

400m Run
30 Kettlebell Swings
15 Box Jump Overs
300m Run
20 Kettlebell Swings
10 Box Jump-Overs
200m Run ?

 

Thursday, September 28, 2017

10 Rounds
3 Power Clean
3 HSPU
35 DU’s

Wednesday, September 27, 2017

Axle Bar Bench
Work up to a heavy single.

Strict Chin Up
3 x 8
OR
1RM

3 Rounds
Min 1 Kettlebell Swings
Min 2 Bike
Min 3 Hollow Rock

Tuesday, September 26, 2017

Deadlift off Blocks
3RM

AMRAP in 12
200m Run
7 Overhead Squat

New gym dog?!?!

Monday, September 25, 2017

6 Rounds:
20 OH Walking Lunge
10 Burpees to target
15 Cal Bike
Rest