Blog Archives

WOD 12/01/2018

11/30/2018

Saturday Class Time at 8 AM
2 Person Partner Workout: 30 Min AMRAP
Station #1
350 Meter Row
Station #2
AMRAP
5 Pull Ups
10 Wall Balls - 20/14
15 Vertical KB Swings - 70/53
Station #1 sets the pace. 1 Partner on each station and once 350 Meters is reached on Rower - Switch. Continue for 30 Mins

WOD 11/30/2018

11/29/2018

Lift: Hang Power Snatch - 5 x 2 Reps - E2M - Build up
Strength: Bench Press - 3 x 8 Reps @ 50% - E2M
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WOD: 6 Rounds
30 sec Max Double Unders
30 sec Max Hang Power Cleans - 65/45 L1, 75/55 L2, 95/65 L3
30 sec Max Ab Mat Sit Ups L1/L2, GHD Sit Ups L3
90 sec Rest
*The clock never stops - switch stations as fast as possible

WOD 11/29/2018

11/28/2018

Strength: Deadlift - 3 x 8 Reps @ 50% - E2M
Strength/SKill: Double KB Overhead Squat - 3 x 5 Reps - Build Up
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WOD: 10 Rounds
10 Deadlifts - 95/65 L1, 155/95 L2, 225/155 L3
10 Push Ups

WOD 11/28/2018

11/27/2018

WOD: 10 Min AMRAP @ Sustainable Pace w/ 5 Min Rest x 4 Sets
10 Calorie Assault Bike L1, 12 Calorie Assault Bike L2/L3
2 Alt Box Step Ups on 20" Box w/ 2 DBs - 35/25 L1, 50/35 L2, 70/50 L3
100 Meter Farmers Carry - same DBs

WOD 11/27/2018

11/26/2018

Lift : Strict Press - 3 x 8 Reps @ 50% - E2M
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WOD: 30 Min Rotating EMOM
#1 - 10 Double DB Push Press - 35/25 L1, 50/35 L2, L3
#2 - 10 Box Jump - 20/16 L1, 24/20 L2, 30/24 L3
#3 - 15 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3

WOD 11/26/2018

11/25/2018

Lift : Hang Power Clean - 5 x 2 Reps - E2M
Strength: Back Squat - 3 x 8 Reps @ 50% - E2M
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WOD: E8Ms x 3
8 Calorie Assault Bike L1, 10 Calorie AB L2, 12 Calorie AB L3
6 Hang Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
6 Hang Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
8 Calorie Assault Bike L1, 10 Calorie AB L2, 12 Calorie AB L3

WOD 11/24/2018

11/23/2018

Saturday Class Time at 8 AM
3 Partner Workout - 30 Min AMRAP
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1 Partner on each station
2 Min AMRAP each station - clock doesn’t stop while switching stations
#1. Max Clean and Jerk - 95/65 L1, 135/95 L2, 185/135 L3
#2. Max Row for Calories
#3. Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Score = Total weight lifted + Calories + Reps

WOD 11/23/2018

11/22/2018

Strength: Bench Press - 10 x 2 Reps @ 70% EMOM
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Lift: Full Snatch - 3 x 3 Reps - E2M
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WOD: 6 Sets @Sustainable Pace - try to keep them close to same time
6 Calorie Assault Bike L1, 8 Cal L2, 10 Cal L3
6 Burpees L1, 8 Burpees L2, 10 Burpees L3
10 Box Jump Overs - 20/14 L1, 24/20 L2 & L3
Rest 1:1 ratio

WOD 11/22/2018

11/21/2018

Lift: Deadlift - 3 x 1 Rep - E3Ms - Build up
Come in early to Deadlift if you like and or stay after.
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"8th Annual Thanksgiving morning Fight Gone Bad"
Remember...one class and one class only at 8 AM. Just about everyone that wants to WOD can go at once. For those unfamiliar, it's only 17 minutes long. If you're bringing a friend/visitor/holiday house guest as people have done in the past. They need to have prior or current CF experience. So...no beginners unless they can somehow instantly demonstrate competency in the movements.
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"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
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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. You may start at any station.

WOD 11/21/2018

11/20/2018

WOD - Part A
20 Min AMRAP @ Sustainable Pace
20 Calorie Assault Bike
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
*Rest 10 Mins
Part B
20 Min AMRAP @ Sustainable Pace
20 Calorie Row
50 Meter Sled Push - 50/20 L1, 90/50 L2, 180/90 L3