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Wod

Monday February 19, 2018

Weightlifting

Hang power clean + Push press

 

‘Hang 10’

For time (12 cap)
21-15-9
Burpee pull-ups
Hang power cleans 95/65
Push press 95/65

**CFL Podcast Episode 7

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Sunday February 18, 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!

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Saturday February 17, 2018

Weightlifting

Power snatch
3-3-3-3

 

‘Slurpees’

AMRAP 3
15 Snatches 95/65
15 Burpees
Rest 2 minutes
AMRAP 4
12 Snatches 115/75
12 Burpees
Rest 2 minutes
AMRAP 5
9 Snatches 135/95
9 Burpees

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Friday February 16, 2018

Strength

Back squat
5-5-5

 

‘Back It Up’

AMRAP 10
40 Calorie row
30 Box jump overs 24/20
20 Back squats 225/155
15 Box jumps overs 24/20
10 Back squat 225/155
Max effort Box jump overs 24/20 I.R.T.

*Squats from rack.

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Thursday February 15, 2018


‘3 Minute Abs’

4 rounds of
3 minutes on/ 2 minutes off
400 meter run
10 second hollow hold
10 knee tucks
10 second hollow hold
Max Effort plank I.R.T.

*Score is total plank time.

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Wednesday February 14, 2018

Weightlifting

Squat clean thruster

 

‘Share the Love’

AMRAP 15
10 Burpees partner holds bar in front rack 95/65
15 Thrusters partner rests 95/65
20 Toes to bar partner hangs from bar

*Partner 1 completes the rest while partner 2 completes the hold, then switch. Both partners complete the reps before moving on to the next movement.

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Tuesday February 13, 2018

Strength

Single leg RDLs
4-4-4-4
*4 each leg

‘Make the Rep’

5 Rounds of
1 minute at each station
Row for Calories (20/15 Calories)
Push ups (20 reps)
Kettle bell swings 70/44 (20 reps)
Rest

*See if you can make the suggested reps within the minute!

**CFL Podcast- Interview with Coach Jess

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Monday February 12, 2018

Gymnastics Conditioning

EMOM 9
M1: 10 Arch hollow swings
M2: 5 Dragon flags
M3: 20 second L-Sit

‘Dirty Dozen’

AMRAP 12
12 Dumbbell Snatches 50/35 (Alternating L/R)
50′ Dumbbell overhead walking lunge (25′ with left arm, 25′ with right arm)
12 Pull ups
50′ Dumbbell overhead walking lunge (25′ with left arm, 25′ with right arm)

*CFL Podcast- Interview with Coach Jess

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Saturday February 10, 2018

‘Ego Crusher’

For time (20 cap)
4 rounds of
400 Meter run
30 Wall balls 20/14
15 Strict press 75/55
10 Lateral bar over burpees

All Classes and the Clinic is Free Tomorrow!! (Saturday 2/10)

*NO 9am class TOMORROW, we will be having the pull up clinic in replace of class, 8 and 10am are normal classes*

**We will be having Pull-up clinic tomorrow at 9am, it’s free and open to the public!  We will be covering the kipping pull-up basics, shoulder prehab and rehab, as well as more advanced progressions like the ‘butterfly pull-up’ and chest to bar pull-ups.**

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Friday February 9, 2018

Strength

Front Squat
2-2-2-2

‘Squat Climb’

For time (15 Cap)
18-15-12-9
Front squat
4-3-2-1
Rope Climb

Loading:
Ladies 95/105/125/135
Guys 135/155/185/205

**We will be having Pull-up clinic this Saturday at 9am, it’s free and open to the public!  We will be covering the kipping pull-up basics, shoulder prehab and rehab, as well as more advanced progressions like the ‘butterfly pull-up’ and chest to bar pull-ups. Please note there will be NO 9am class this Saturday**

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Thursday February 8, 2018

‘Power Surge’

5 rounds of:
1 minute on/ 1 minutes off
Row for meters
10 Rounds of:
30 seconds on/ 30 seconds off
Row for meters
10 rounds of:
15 seconds on/ 45 seconds off
Row for meters

*Row can be sub for bike or ski.

**We will be having Pull-up clinic this Saturday at 9am, it’s free and open to the public!  We will be covering the kipping pull-up basics, shoulder prehab and rehab, as well as more advanced progressions like the ‘butterfly pull-up’ and chest to bar pull-ups. Please note there will be NO 9am class this Saturday**

 

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Wednesday February 7, 2018

‘Kettle Run’

4 rounds of
3 minutes on/ 2 minutes off
400 Meter Run
15 Kettle bell swings 70/44
Max effort Double unders I.R.T.

*Score is total double unders.

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Tuesday February 6, 2018

‘Minute Press’

5 rounds of
1 Minute at each station
Burpee box jump overs 24/20”
Dumbbell hang squat clean 50/35
Strict handstand push up
Rest

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Monday February 5, 2018

Weightlifting

Split Jerk
2-2-2-2

 

‘Simba’

AMRAP 10
10 Deadlifts 115/75
5 Jerks 115/75
15 Toes to bar

*CFL-Podcast episode 6

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Saturday February 3, 2018

Strength

Turkish get up 
5 sets of 2 reps
*2 reps on each side.

 

‘Cardio Relay’

AMRAP 20
20/15 Calorie row
50’ Walking Lunges
200 Meter Run

*With a partner relay style; Partner 1 completes the row then Partner 2 rows, once Partner 2 completes the row Partner 1 will do the lunges and so on.

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Friday February 2, 2018


Gymnastics Conditioning

EMOM 9
M1: 10 Arch hollow swings
M2: 20 Second L- Sit
M3: 10 Jump throughs

‘13.3 Open’

AMRAP 12
150 Wall balls 20/14
90 Double unders
30 Muscle ups

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Thursday February 1, 2018

 ‘Ab Runner’

For time (30 cap)
4 rounds of
800 meter run
35 sit ups
100 meter single arm farmer carry

 

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