WOD

Tuesday, October 31, 2017

Overhead Squat
4 x 4

Snatch Segment Deadlift
5 x 3

Abs

Monday, October 30, 2017

AMRAP in 5 min
7 Dips
12 Pistol Squats

rest

AMRAP in 5 min
7 Strict Pull Ups
15 Ab Mat Sit Ups

rest

AMRAP in 5 min
10 DB Hang Sq. Clean
20 DU’s

Sunday, October 29, 2017

CFE’s 9th annual Fight Gone Bad FUNdraiser!
8:30 – 10:00 for Plugged In Community Centre.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday, October 28, 2017

Partner WOD!

AMRAP in 10:
5 Pull-Ups
10 Goblet Squats
15 RKB Swings

Rest

AMRAP in 10:
9 Calorie Bike
6 Burpee Box Jump Overs

Sunday 8:30 – 10:00 9th Annual Fight Gone Bad FUNdraiser for Plugged In Community Centre.
SIGN UP ONLINE TODAY

 

Friday, October 27, 2017

TEST 1RM
Squat
Bench
Deadlift

5 Minutes rest between each attempt.
15 – 30 Minutes rest between each exercise.

You need to sign in online by 9:15pm Thursday.

Todays workout for or those not testing.

Back Squat
3 x 5 all at the same weight
rest 2 – 5 minutes between sets

Partner Row for max meters
10 x (5 each person)
1:00 Row
:15 rest

Thursday, October 26, 2017

Friday PM 5:15 – 8:00  test Squat, Bench and Deadlift.
OR
Friday AM Classes test Squat and Bench. Tuesday 31st  test Deadlift during class.
SIGN UP ONLINE TODAY

Sunday 8:30 – 10:00 9th Annual Fight Gone Bad FUNdraiser for Plugged In Community Centre.
SIGN UP ONLINE TODAY

 

Complete for time while working 1 min on and 1 min “rest”:
60Burpees
“Rest” HS Hold

60 Clean & Jerk
“Rest” Dead Hang

60 Box Jumps
“Rest” Plank

Our 8th annual FGB 2016 Fundraiser raised $1000 for PICCO! Way to go CFE!
pluggedincentre.com

Wednesday, October 25, 2017

Bench Press

For Time:
40 Air Squat
40 DU’s
20 Push Press

30 Squat
30 DU’s
15/10 Push Press

20 Squat
20 DU’s
10 Push Press

10 Squat
10 DU’s
5 Push Press

The calm before the storm.

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