Wod

Thursday October 29, 2020

Mobility

Foam roll lats (2-3 minutes per side)
Foam roll quads (2-3 minutes per side)

‘Double Fun’

Every 4 minutes for 20 minutes
20/15 Calorie row 
15/10 Calorie bike 

Wednesday October 28, 2020

Weightlifting

EMOM x15
1-2 Power cleans (building in weight)

‘Hand Soap’

AMRAP 7
2,4,6,8,10.. So on 
Strict handstand push ups
Power cleans 
*65-70% of heaviest power clean from the EMOM

Tuesday October 27, 2020

Strength

5RM back squat in 20 minutes 

‘Back & Bike’

EMOM x15
M1: 15/10 Calorie bike
M2: 3 Back squats @ 85-90% of 5RM
M3: Rest

Monday October 26, 2020

‘Taste of the Games’

For time (16 cap)
1000 Meter run 
Then 
5 rounds of 
10 Chest to bar pull ups
7 Push jerks 165/110 

Check Out the Crossfit Games!

Weekly Overview

MON: Games inspired workout
TUES: Heavy back squats + Bike
WED: Strict handstand push ups + Power cleans
THURS: Bike + Row intervals
FRI: Run + Wall ball + Double Unders
SAT: Deadlift + Burpees + Ring dips

Sunday October 25, 2020

Mobility Class at 10Am

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

Saturday October 24, 2020

‘Row N Carry’

For time (18 cap)
3 rounds of
500/400 Meter row
200 Meter single arm KB Farmer carry 70/44
10 Power snatches 95/65

Friday October 23, 2020

‘Lord Of the Rings’

For time
400 Meter run
9 Ring muscle ups
9 Squat clean thruster 155/105
400 Meter run
7 Ring muscle ups
7 Squat clean thrusters 155/105
400 Meter run
5 Ring muscle ups
5 Squat clean thrusters 155/105

Home WOD

For time
400 Meter run
30 Push ups
30 Dips
30 Single arm DB thrusters (alternating every 5 reps)
400 Meter run
20 Push ups
20 Dips
20 Single arm DB thrusters (alternating every 5 reps)
400 Meter run
10 Push ups
10 Dips
10 Single arm DB thrusters (alternating every 5 reps)

Thursday October 22, 2020

‘Minute by Minute’

15 rounds of:
1 minute on/ 1 minute off
Bike

Wednesday October 21, 2020

‘Double Up’

2 Sets of 
For time (4 cap)
2 rounds of
15 Calorie row
15 Wall balls 
Rest 3 minutes
For time (4 cap)
2 rounds of 
12 Deadlifts 225/155
10 Burpee box jump overs 24/20
Rest 3 minutes 

Home WOD

2 rounds of
AMRAP 5
200 Meter run
25 Squat
Rest 3 minutes
AMRAP 5
10 Burpees
10 Step ups
Rest 3 minutes

Tuesday October 20, 2020

‘Hinged’

5 rounds of
2 Minutes on/ 1 minute off
12/8 calorie bike
12 Toes to bar
Max effort Kettlebell swings 70/44 I.R.T.

Home WOD

5 rounds of
2 minutes on/ 1 minute off
200 Meter run
20 Sit ups
Max effort Kettlebell swings I.R.T.

Monday October 19, 2020

Strength

Push press
heavy 5 rep in 15 minutes

‘Two Step’

AMRAP 12
25 Push press 75/55
50 Double unders
25 Front rack lunges 75/55

Weekly Overview

Mon: Push press + Double unders
Tues: Bike + Toes to bar + Kettlebell swings
Wed: Intervals of Row + Wall ball + Deadlift + Burpee box jumps
Thurs: Bike intervals
Fri: Ring muscle ups + Thrusters + Run
Sat: Row + Farmer carry + Snatch

Home WOD

AMRAP 18
50 Push ups
100 Jump Rope
50 Lunges

Saturday October 17, 2020

‘Murph P.T. V2’

Every 5 minutes for 30 minutes (6 sets)
400 Meter run
2 rounds of:
7 Strict pull ups
9 Push ups
11 Squats

*With a weight vest if you have it. 

Home WOD

Every 5 minutes for 30 minutes (6 sets)
400 Meter run
2 rounds of:
12 Push ups
24 Squats

Friday October 16, 2020

‘D.T.’

For time (12 cap)
5 rounds of
12 Deadlifts 155/105
9 Hang cleans 155/105
6 Jerks 155/105

Home WOD

AMRAP 12
10 Kettlebell swings
10 Kettlebell push press (5L arm/ 5R arm)

Thursday October 15, 2020

’Biker Abs’

6 sets of
2 minutes of Bike
1 minute plank or sit ups
1 minute rest

Home WOD

AMRAP 20
200 Meter run
15 Sit ups
1 Minute rest

Wednesday October 14, 2020

Weightlifting

Every 90 seconds for 12 minutes
1-2 power snatches

‘Ascender’

AMRAP 10
35 Double Unders
10 Snatches

Guys:75-95-115-135-155-165-175-185
Girls: 55-65-75-95-105-110-115-125

Home WOD

AMRAP 10
50 Jump rope
20 Kettlebell swings

Tuesday October 13, 2020

‘Strong Finish’

AMRAP 14
50/40 Calorie row 
50 Box jump overs 24/20
50 Pull ups 
50 Burpees over the rower

Home WOD 

AMRAP 14
50 Burpees
50 Step ups
50 Push ups
50 Mountain climbers

Monday October 12, 2020

‘Monday Hustle’

For time (17 cap)
40 Wall balls 20/14
200 Meter run 
25 Dumbbell snatch 50/35
200 Meter run
400 Meter Single arm farmer carry (70/44 kettlebell)
200 Meter run
25 Dumbbell snatch 50/35
200 Meter run 
40 Wall balls 20/14

Weekly Overview

Mon: Chipper
Tues: Row + Box Jump + Pull ups
Wed: Double Unders + Power snatch
Thurs: Bike intervals
Fri: Hero WOD “D.T.”
Sat: Run + Push ups + Squats

Home WOD

For time 
80 Squats
200 Meter run 
25 Dumbbell snatch 50/35
200 Meter run
400 Meter Single arm farmer carry 
200 Meter run
25 Dumbbell snatch 50/35
200 Meter run 
80 Squats 

Saturday October 10, 2020

Strength 

Weighted Ring dips
5 set of 4 reps
or
Strict ring dips
5 sets of 4 reps

‘Big Burn’

AMRAP 12
2,4,6,8,10..so on
Strict press 75/55
Hang power clean 75/55
Ring dips

Friday October 9, 2020

“Little Devil”

AMRAP 18
6 Devils press 50/35
20 Double unders 
12 DB box step overs 50/35 (24/20)
20 Double unders 
18 Toes to bar 
20 Double unders 
*Using two dumbbells

Home WOD

AMRAP 15
6 Single arm devils
100 Jump rope
12 V-ups

Thursday October 8, 2020

‘Even Money’

For time
2 rounds of
25 Calorie row + 25 Calorie bike
20 Calorie row + 20 Calorie bike
15 Calorie row + 15 Calorie bike
10 Calorie row + 10 Calorie bike
Rest 3 minutes

Home WOD

4 rounds of
800 Meter run
Rest 2 minutes

Wednesday October 7, 2020

‘Quick Two’

For time (8 cap)
4 rounds of
12/8 Calorie bike 
12 Chest to bar pull ups 
Rest 5 minutes 
For time (8 cap)
4 rounds of
20 Wall balls 20/14
10 Deadlifts 250/175

Home WOD

AMRAP 8
50 Jump rope
25 Sumo deadlift High pull with a kettlebell
Rest 5 min
AMRAP 8
50 Squats
25 Kettlebell swings

Tuesday October 6, 2020

‘Long Haul’

For time (31 cap)
3 rounds of
27 Burpees to a 45# plate
800 Meter run
21 Handstand push ups

Home WOD

For time
3 rounds
27 Burpees
800 Meter run
27 Hand release push ups

Monday October 5, 2020

Strength

Heavy triple Front squat 

‘Squat sandwich’

4 rounds of 
2:30 on/2:30 off
15/10 calorie row 
6 Front squats at 80-85%
Max effort calorie row I.R.T.

Home WOD

4 rounds of
2:00 on/2:00 off
200 Meter run
25 Jumping squats 
Max effort burpees I.R.T.

Weekly Overview

Mon: Front squats + Row
Tues: Burpees + Running + Handstand push ups
Wed: Bike + Pull ups + Wall balls + Deadlifts
Thurs: Cardio intervals
Fri: Devils press + Step ups + Double unders + Toes to bar
Sat: Ring dips + Strict press + Lunge + Push ups

Saturday October 3, 2020

*Saturday we will be closed for our first Coaches Prep Meeting. Anyone (no L1 or certification is required to attend) who would like to come down and learn more about coaching or get your movement correct in detail is welcome to learn and practice along side the CFL coaches from 9:30-11am.* 

Friday October 2, 2020

*This Saturday we will be closed for our first Coaches Prep Meeting. Anyone (no L1 or certification is required to attend) who would like to come down and learn more about coaching or get your movement correct in detail is welcome to learn and practice along side the CFL coaches from 9:30-11am.* 

‘Bar Tour’

AMRAP 11
3 Bar muscle ups 
6 Bar facing burpees 
9 Power snatches 95/65

Home WOD

AMRAP 20
20 Dumbbell snatches
20 Burpees
20 Squats

Thursday October 1, 2020

‘Cardio Core’

EMOM x 28
M1: 200 Meter run
M2: Plank
M3: 15/10 Cal bike
M4: Rest