WOD

Friday, October 15, 2020

Back Squat 1RM

Stretch

By WOD

Thursday, October 15, 2020

AMRAP in 6
1000m Row
Max Reps Burpees 

rest 

AMRAP in 6
5 Bar Muscle Ups 
30 DU’s 

rest

AMRAP in 6
2 Sandbag TGU 
4 Shoulder Clean 

*Back Squat 1RM on Friday.

By WOD

Wednesday, October 14, 2020

Snatch – 1RM! 

 
Clean & Jerk – 1RM!
 
 

By WOD

Tuesday, October 13, 2020

5 Rounds:

400m Run or Row 
20 American KB Swings 
20 KB Box Step Overs 
6 HSPU
Rest 
 

 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap.

Please do not come to CFE if you:

Have a fever, cough, sore throat, runny nose, or shortness of breath

Have travelled outside of Canada within the last 14 days

Are a close contact of a person who tested positive for COVID-19

Please wash your hands, or clean them with hand sanitizer before and after your visit. Please maintain physical distancing of 2 meters.

Thank you for your cooperation.`

 

By WOD

Monday, October 12, 2020

For time
15 – 12 – 9 – 12 – 15
DB/KB Power clean 50/35
DB/KB Push Press
DB/KB Front rack lunge
Weighted sit-up
*bring extra DB or KB if you have.

Thanksgiving Day
Class at 9:15AM
Rolling with Tune Up Fitness Balls 10:30AM

By WOD

Saturday, October 10, 2020

Teams of 2!

Complete for time:
200m Run
20 Cal Bike ( row)
20 Snatche 135/95
400m Run
40 Cal Bike
40 Toes to Bar
800m Run
40 Toes to Bar
40 Cal Bike
400m Run
20 Snatche
20 Cal Bike
200m Run
WOD courtesy of MWGA

By WOD

Friday, October 9, 2020

Oly testing next week.

3 Sets 
10/ Gorilla Row 
rest 
10/ Spit Stance RDL
rest 
 
B)
3 Rounds :40 / :20 
RKBS 
Box Jump/ Step Down 
DUs 
Side Plank 

 

Monday Hours
9:15 class
10:30 rolling w/ YTU Balls

By WOD

Thursday, October 8, 2020

5 Rounds

300m Run
10 Pull Ups
20 Push Ups
30 Air Squats

By WOD

Wednesday, October 7, 2020

Clean & Jerk 
 
 
 
3 Sets, OTM
1) 7 Ring Dips 
2) 7 Box Jumps  
3) Max HSPU 
4) :40 Hollow Rock 
 
link to sign up

By WOD

Tuesday, October 6, 2020

2 Rounds 

AMRAP in 3:00
2 Strict Pull Ups 
15 DU’s 
 
Rest
 
AMRAP in 3:00
4 Cal Bike 
4 Slam Balls 
 
Rest 
 
AMRAP in 3:00
30 Russian KB Swings 
Max Cal Row 
 
Rest 

 
link to sign up

By WOD

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