WOD

Sunday, November 2, 2020

 

Box Squats 

15 x 2
 
 
4 Rounds 
12 Pull Ups 
200m Sandbag Carry  
 
 

Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM
Saturday 7:00AM, 8:05AM, 9:15AM
Some Tuesday and Thursday at 1:00PM (see scheduler for prerequisite details)
Sign in 12 person cap. 

Saturday, October 31, 2020

“Halloween Thriller”

AMRAP in 20min:

21 Front Squat

21 Burpee Hands on Box Over
400m Run / 500m Row
15 Front Squat
15 Burpee HOBO
400m Run / 500m Row
9 Front Squat
9 Burpee HOBO
400m Run / 500m Row
6 Front Squat
6 Burpee HOBO
400m Run / 500m Row
3 Front Squat
3 Burpee HOBO
400m Run / 500m Row

Remember your costume! ?

Friday, October 30, 2020

 

Floor Press 
9 x 3 
 
 
Strict Pull Ups 
3 x 10 reps 
 
 
Bent Over Barbell Row 
3 x 10 
 
 
GHD Sit Ups
3 x 10 
 

Thursday, October 29, 2020

2 Rounds

AMRAP in 5:
10 Push Ups
5 Left OH Lunge
5 Right OH Lunge
20 DU’s
Rest
AMRAP in 5
12 Deadlifts
6 NPU Burpee Over Bar
Rest

Wednesday, October 28, 2020

Box Squat

3 Sets
:30 Bike 
:30 rest 
:30 MedBall Cleans 
:30 rest 
:30 Front Leaning Rest 
:30 rest 
 

Tuesday, October 27, 2020

3 Rounds

400m Run or 500m Row  
30 Hang Power Snatch 
20 DB Box Step Overs 
10 C2B
 
 
Monday to Friday 6AM, 7:15AM, 9:15AM, 5:10PM & 6:15PM
Saturday 7:00AM, 8:05AM, 9:15AM
Sign in 12 person cap. 

Monday, October 26, 2020

Floor Press 

Work up to a 1RM for the day. 
 
 
For Time:
30 Squats
10 Devils Press 
24 Squats 
8 Devil’s Press 
18 Squats 
6 Devils Press 
 
 
Optional Cash Out 
3 Sets 
12 GHD Sit Ups 
:30 Side Plank 
 

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.`

Saturdays, October 24, 2020

Teams of 2!

AMRAP in 25 Minutes:
15 Push Press
15 Back Squats
15 Power Cleans
15 Sit Ups
15 Push Ups

Friday, October 22, 2020

3 Sets

10 Split Squats – L
10 Split Squats – R
:30 Hollow Hold Flutter Kicks
For Time :
1000m Row
50 Thrusters
Roll and Stretch

Thursday, October 22, 2020

AMRAP in 20

“Nate”
2 Ring Muscle Ups
4 HSPU
8 KB Swings 70/55