WOD

Workout of the Day Posts

Friday, December 15, 2017

Snatch Pull + Snatch High Pull + Snatch

3 Snatch DL + 1 Snatch Pull

1 1/4 Front Squat
3 x 3

Thursday, December 14, 2017

3 Rounds:
7 Dips
Handstand Hold
16 Lateral Lunge

Teams of 3, AMRAP in 15:
15 Cal Bike
10 Push Press

Wednesday, December 13, 2017

Power Snatch

AMRAP in 10 min.
30 DU’s
20 KB Swings
10 Ring Rows

Tuesday, December 12, 2017

3 Position Clean

Clean Pull
3 x 3

4 x
24 Death March
24 Reverse Lunge

 

Handstand Practice w/ Caoch Krista during 7:15pm Open Lift.
Please sign in online.

Monday, December 11, 2017

2 Rounds:
*400m Run or Max Cal Bike
*Max Rounds
3 Burpees
6 Pull Ups
9 Wall Balls

Rest

2 Rounds:
*400m Run or Max Cal row
*Max Rounds
3 D Ball to Shoulder
6 Push Ups
9 Box Jumps

Great News!
This Tuesday during evening open lift, Coach Krista will work on handstand practice with anyone interested. Please sign in.

 

Sunday, December 10, 2017

Power Clean + Hang Power Clean

10 Rounds:
20 KB Clean
5 burpees

Saturday, December 9, 2017

6 Rounds, Every 4 minutes
5 Hang Power Snatches
10 OH Lunges
300 Meter Row or Run

Friday, December 8, 2017

Clean Pull + Clean Off blocks

3 Clean Deadlift to mid-thigh + 1 Clean Pull

Pause Back Squat
4 x 5

Thursday, December 7, 2017

3x
12 Ring Rows
rest
:60 DU’s or Triple Unders
rest

4 x AMRAP in 3 min, 1 min rest
9 Russian KB Swings
6 Goblet Squat
3 Burpees

Wednesday, December 6, 2017

Jerk
In 12 min, work up to todays heavy single.

AMRAP in 10 min
5 S2OH
10 T2B
15 Box Jumps

Registration is open for our 2018 winter CF Kids and Teens sessions.

 

 

Tuesday, December 5, 2017

Technique Warm Up

Power Snatch + Snatch
Work up to todays heavy single

Romanian Deadlift
3 x 6

Monday, December 4, 2017

4 Rounds
:60 Handstand Holds
16 Lateral Lunge

Teams of 2, AMRAP in 15min
300m Row
16 DB Box Step Ups
30 DU’s

Sunday, December 3, 2017

Pause jerk + Jerk

3 Push Press + 1 Power Jerk

4 Rounds
2 Laps backward sled drag
10 Renegade Row
15 Hollow Rocks

 

Saturday, December 2, 2017

5 Rounds
20 Cal Bike
20 KB Clean & Jerk
6 MU’s

Friday, December 1, 2017

Clean Pull +  Clean  Off blocks
Clean Lift Off + Clean Pull
6 x 2
Pause Back Squat
6 x 5

Thursday, November 30, 2017

4 Rounds
Max Reps Strict Pull Ups
rest
:60 L-sit
rest

For Time:
500m Row
50 Thrusters
Rest 2 min

75 DU’s
50 RKB Swings
Rest 2 min

500m Row
25 Push Ups
Rest 2 min

75 DUs
50 OHS
Rest 2 min

500m Row
25 Burpee

Wednesday, November 29, 2017

2 Power Clean + 1 Jerk

4 Rounds:
10 power clean
8 HSPU

Tuesday, November 28, 2017

Hang Snatch + Snatch
Work up to todays RM

Snatch Segment Pull + Snatch Pull

Weighted Plank

Monday, November 27, 2017

“Dirty Thirty”

30 Cals Bike / row
30 Pulls ups
30 DL 185/125
30 Dips
30 Box jumps
30 Burpees
30 Wall balls
30 Cal row / bike

Sunday, November 26, 2017

Jerk Balance

Split Push Press

7 Rounds of 1:30on/1:30off
10 Hang Power Snatch
10 Box Jump Over
Burpees


Saturday, November 25, 2017

Team WOD!!!

Teams of 3, AMRAP in 25 minutes:
3 Bear Complex
7 cal bike


Friday, November 24, 2017

Clean Pull +  Clean
Off blocks at mid- thigh
2 Clean Deadlift to Knee + 1 Clean Pull
6 x 2
Back Squat
4 x 2

Happy Birthday Lori!

Thursday, November 23, 2017

7 min AMRAP
2 Kettlebell Turkish Get Ups
10 Goblet Squats
15 KB Deadlift

Rest

7 min AMRAP
15 Wall Balls
Lap Sled Drag

Side Plank
3 x :45 R & L

Wednesday, November 22, 2017

3 Push Press + 1 Push Jerk

6 Rounds
15 Cal Bike
12 RKB Swing
6 Burpees to target
rest

Pro-Boxing with Karen-Ann.

Tuesday, November 21, 2017

Snatch + Snatch Balance + Overhead Squat
Work to a RM for today.

Good morning + Reverse lunge
4 x 8 reps

Monday, November 20, 2017

AMRAP in 4min
3 – 6 – 9 – 12 – 15
Thrusters
Chest to Bar

rest

AMRAP in 4min
3 – 6 – 9 – 12 – 15
Hang Power Clean & Jerk
Toes to Bar

rest

AMRAP in 4min
3 – 6 – 9 – 12 – 15
Deadlift
Box Jumps

Sunday, November 19, 2017

1 Hang Power Clean + 2 Push Jerks
6 sets

For time :
40 KB swings
20 Push Ups
40 DUs
15 Push Ups
40 KB Swings
10 Push ups
40 DUs
5 Push Ups

Saturday, November 18, 2107

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 American KBS
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

*Compare to May 15/17

Please sign in online so your coach can plan set up.

Friday, November 17, 2017

Overhead Squat
10 x 2

Pendlay Row
4 x 8

4 Rounds
6 Sandbag TGU
1 Lap Sled Drag

Thursday, November 16, 2017

Teams of 2, AMRAP in 30 min 
50 Cal Row
50 Pull Ups
50 Cal Bike 
50 Alt. DB Power Snatch