WOD

Thursday, January 4, 2018

Partner WOD

5 min AMRAP
15 Wall Balls
*alt. every 15 Reps

Rest

5 min AMRAP
5 Shoulder to Overhead
*alt. every 5 Reps

Rest 3 min

5 min AMRAP
Max Cal Row or Bike
*alt. on the :30 seconds

Wednesday, January 3, 2018

Power Clean
Find todays 1RM

Max Reps at each station in 1 minute.
DUs
Box Jumps
Rest

DUs
Burpees
Rest

DUs
Single Leg Squat
Rest

DUs
American KB Swings
Done

Tuesday, January 2, 2018

Front Sq. + Jerk
1RM

3 x
10 Hip Ext.
rest
10 Ring Row
rest

Tabata Mash Up
Hollow rock
Superman Hold

Monday, January 1, 2018

Happy New Year CFE!

Looks like it’s going to be a beautiful first day of 2018 so get outside today and soak up that Vitamin D!

We are back to regular hours on Tuesday, January 2nd, see you then!

2018…On your mark, get set, GO!

Sunday, December 31, 2017

“OMG, NYE WOD”

20 Wall Balls
17 Back Squats

20 Deadlift
17 Thrusters

17 Back Squat
20 Power Snatch
17 Back Squat

17 Thrusters
20 Deadlift

17 Back Squats
20 Wall Balls

 

 

 

 

 

 

Saturday, December 30, 2017

6 Rounds
Min 1 – Row Sprint 200m
Min 2 – 10 DB H.Power Clean to OH
Min 3 – 50 DUs

Friday, December 29, 2017

Snatch Pull + Snatch
off blocks at Knee

3 Snatch Deadlift + 1 Sn Pull

Front Squat
1 @ 90%

Nice hat.

 

Thursday, December 28, 2017

3 Rounds

3 min
350Row
Max Reps Strict HSPU

Rest

3 min
30 Cal Bike
Max Reps Strict Pull Ups

Rest

Wednesday, December 27, 2017

Jerk
OTM 9 x 1

AMRAP in 8 minutes
8 Dips
12 Box Jumps
24 OH Walking Lunge

Tuesday, December 26, 2017

Class times today are 9:30am, 5:15pm and 6:15pm – sign in for class online.

Hang Clean
Find todays 1RM

Partner wod
AMRAP in 16 Minutes , add 4 reps/round
P1 4 Russian KB Swings
P2 4 Russian KB Swings
P1 4 SA KB FR. Rack Squat
P2 4 KB Squats

*Partner WOD courtesy of Hybrid Athletics