Wod

Friday April 27, 2018

weightlifting

Hang squat clean

‘Ad Free Fun’

AMRAP 9
6 Bar facing burpees
9 Hang squat clean thruster 95/65

Thursday April 26, 2018

‘Hollow Run”

Every 5 minutes for 20 minutes (4 sets)
800 Meter run
10 Hollow rocks

Wednesday April 25, 2018

Weightlifting

Power snatch
Heavy Single

‘Leap of Faith’

AMRAP 9
6 Snatches 95/65
9 Box jumps 30/24

Tuesday April 24, 2018

Gymnastics Conditioning

EMOM 9
M1: 10 arch hollow swings
M2: 20 second L-Sit
M3: 1 pull up + reload

‘Rody’

EMOM 20
M1: 15/12 Cal row
M2: 1 Round of ‘Cindy’

Cindy = 5 pull ups, 10 push ups, 15 squats

Monday April 23, 2018

‘Gain Train’

2 Rounds of
AMRAP 2
Front Squats
Rest 2
AMRAP 2
Strict Press
Rest 2
AMRAP 2
Deadlift
Rest 2

Round 1: 185/125, 115/75, 225/155
Round 2: 135/110, 95/65, 185/125
*From the Floor.

Sunday April 22, 2018

General Warm up

Run or Row 3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Cardio Work

Cardio intervals, these can be done at moderate pace to just get sweat in or these can be done at a HARD effort. It’s up to you!
*We take recovery seriously at CFL, Sundays will be Mobility in Maintenance and optional Cardio. You work hard during the week come in and learn how to recover!

Saturday April 21, 2018

Strength

Kettle bell box step ups 20″
4-4-4-4

*Kettle bell held in front rack position on opposite side of working leg; 4 reps per leg.

‘Helen’

For time (13 cap)
3 rounds of
400 Meter run
21 Kettle bell swings 53/35
12 Pull ups

Friday April 20, 2018

Strength

Push Press
2RM

‘Quick Burn’

AMRAP 7
25 Push presses 75/55
50 Double Unders

Thursday April 19, 2018

‘Row plank’

10 Rounds (each) of
1 minutes of Rowing for cals
15 second transition
30 second Plank
15 second transition

With a partner or solo, score is total calories rowed.
*Row can be subbed for bike.

Wednesday April 18, 2018

‘Burped Up’

For time (20 cap)
4 rounds of
400 meter run
15 Burpees
5 Muscle ups

Tuesday April 17, 2018

‘Mixer’

AMRAP 3
10 Wall balls 20/14
10 Box Jump overs 24/20

Rest 2

AMRAP 3
10 Wall balls 20/14
10 Toes to bar

Rest 2

AMRAP 3
10 Toes to bar
10 Box jump overs 24/20

Rest 2

AMRAP 3
10 Wall balls 20/14
10 Box jump overs 24/20
10 Toes to bar

Monday April 16, 2018

Weightlifting

1 Deadlift + 1 Hang power clean + 1 front squat + 1 Jerk

‘Hold The Line’

For time: (16 cap)
18-15-12-9-6
Deadlift 95/65
Hang power clean 95/65
Front squat 95/65
Jerk 95/65

*Compare to 2/15/17

Saturday April 14, 2018

Weightlifting

Squat Clean Thruster

‘454’

For time (11 cap)
500 Meter row
10 Burpees
40 Wall balls 20/14
10 Burpee
20 Thrusters 95/65

Friday April 13, 2018

Strength

4×50′ Kettle bell waiter walk
*Bottom of the kettle bell faces up

‘The one with the lunges’

AMRAP 12
10 Toes to bar
25′ Single arm walking lunge 50/35
20 Dumbbell snatches 50/35 (alternating arms)
25′ Single arm walking lunge 50/35

Thursday April 12, 2018

‘Bring A Friend Day’

AMRAP 18
100 Meter Run
8 Kettle Bell Swings
6 Burpees

*With a Partner, Alternating rounds.

Wednesday April 11, 2018

‘Toning Day’

3 rounds of
1 minute at each station
Row
Hang power clean 75/55
Box jump 20″
Push press 75/55
Rest

Tuesday April 10, 2018

‘Rubber Run’

AMRAP 20
400 Meter run
21 Hand release push ups
15 Sit ups
9 Deadlifts 185/125

Monday April 9, 2018

**CFL – Podcast EP. 16**

‘Hold Em Up’

For time (17 cap)
5 Rounds of
12 Overhead squats 95/65
3 Rope climbs

Saturday April 7, 2018

‘Beast of Burden’

For time (20 cap)
70 Kettle Bell swings 70/44 Partner rest
60 Calorie row Partner holds kettle bell (Farmer carry)
50 Toes to Bar Partner holds kettle bell (Front rack)
60 Kettle Bell swings 70/44 Partner rest
50 Calorie row Partner holds kettle bell (Farmer carry)
40 Toes to bar Partner holds kettle bell (Front rack)
50 Kettle bell swings 70/44 Partner rest
40 Calorie row Partner holds kettle bell (Farmer carry)
30 Toes to bar Partner holds kettle bell (Front rack)

*Split up reps any way; Partners must switch if the kettle bell is drop or switches sides during the holds.

Farmer Carry = Kettle bell held at side with one hand.
Front rack = Kettle bell held on shoulder elbow in front.

Friday April 6, 2018

‘Fast Round’

AMRAP 12
5 Handstand push ups
7 Power cleans 95/65
9 Front squats 95/65

Thursday April 5, 2018

Recovery

10 Minutes for quality
10 Banded lateral step overs
8 Alternating groiners
6 Banded Pass throughs
4 Eccentric ankle dorsiflexion

‘On Off’

10 rounds of
30 seconds on/ 30 seconds off of
Rowing for calories
Then
10 rounds of
30 seconds on/ 30 seconds off of
Double unders
Then
10 rounds of
30 seconds on/ 30 seconds off of
30′ Shuttle Run