Wod

Tuesday August 22, 2017

Strength

Overhead squat
2-2-2-2-2
*Building

‘Over Under’

AMRAP 12
10 Overhead squats 115/75
10 Bar facing burpees

Monday August 21, 2017

Weightlifting

Power Clean
3-3-3-3
*touch and go

‘Power Trip’

For time (16 cap)
15 Power cleans 135/95
Then
5 rounds of
12 Toes to bar
36 Double unders
Then
15 Power cleans 135/95

Sunday August 20, 2017

General Warm up

Run or Row 5 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 properly.

Saturday August 19, 2017

Strength

Strict Press
3-3-3-3-3
*Building

‘Hammer Time’

AMRAP 15
400M run
50 Double unders
20 Dumbbell snatch 50/35

Friday August 18, 2017

‘Gut Shaper’

EMOM 30
M1: 15 Kettle bell swings 70/44
M2: 15/12 Rowing for cals
M3: 15 Sit ups

*Feel free to sub the rowing for running 200M or 15/10 cal on Assault bike

Thursday August 17, 2017

Weightlifting

1 Power clean + 1 Front squat + 1 Jerk
*Build to a heavy single of complex

‘Macho Girl’

For time (15 cap)
3 rounds of
2 Rounds of Macho Man
2 Rounds of Cindy
*Macho Man = 3 power cleans, 3 front squats, 3 jerks 185/125
*Cindy = 5 Pull ups, 10 Push ups, 15 squats

Wednesday August 16, 2017

Strength

Kettle bell Step ups
6-6-6-6
*each leg, hold kettle in front rack on opposite side as working leg.

‘Carry Hop’

For time (20 cap)
3 rounds of
600M run
200M Farmer carry 70/44
15 Box jump overs 24/20

Tuesday August 15, 2017

Weightlifting

Power snatch
3-3-3-3
*Touch and go

‘Main Site 130101’

For time (12 cap)
5 Rounds of
10 Toes to bar
10 Power snatch 75/55
10 Wall balls 20/14

Monday August 14, 2017

Strength

Deadlift
5-5-5
*Building

‘Caloric Intake’

AMRAP 3
Row for Calories
Rest 1 minute
AMRAP 6
8 Deadlifts 185/125
12 Lateral over bar burpees
Rest 1 minute
AMRAP 3
Row for Calories

Saturday August 12, 2017

Weightlifting

Squat Clean thruster + thruster
*Work to a heavy single in the complex

 ‘Fran’

For time (7 cap)
21-15-9
Thrusters 95/65#
Pull ups

Friday August 11, 2017

Weightlifting

Power clean and Jerk
1-1-1-1-1-1
*Building

‘Lucky #13’

For time (18 cap)
4 Rounds
400M run
13 clean and jerks 135/95

Thursday August 10, 2017

Partner WOD

EMOM 24
M1: Row for max cals
M2: 10 push ups + 10 sit ups

*Partner 1 rows while partner 2 completes the reps, then switch.  Score is total calories rowed.

**Today is Bring a Friend day all classes are free for anyone to attend!**

Wednesday August 9, 2017

Weightlifting

Power snatch
1-1-1-1-1-1-1
*Building

‘Power Ball’

AMRAP 15
30 Power snatches 75/55
40 Wall balls
30 Power snatches 135/95
40 Wall balls
I.R.T. Max effort snatches 165/115
 

Tuesday August 8, 2017

Midline

EMOM 9
M1: Max Effort L- sit
M2: 20 russian twists with 15/10# plate
M3: Rest
*Score is total L-sit time

‘Dive Bomber’

For time (25 cap)
5 Rounds of
400M run
15 Burpee box jumps 24/20

Monday August 7, 2017

Squat

Front Squat
5-5-5-5
*Building

‘Fester’

3 rounds of:
3 Minutes on/ 3 minutes off
3,6,9,12,15….so on
Front squats 135/95
Chest to bar pull ups

Saturday August 5, 2017

‘Push Start’

AMRAP 18
400M run
12 Ring push ups
36 Double unders

Friday August 4, 2017

Weightlifting

Squat Snatch + Overhead squat
*Heavy single

‘Clyde’

For time (13 cap)
18-15-12-9-6
Overhead squat 95/65
Box Jump 24/20

Thursday August 3, 2017

Weightlifting

Hang power Clean
*Heavy single

‘Down and Backer’

For time (16 cap)
50 Double unders
40 pull ups
30 hang cleans 135/95
40 cal row
50 wall balls 20/14

Wednesday August 2, 2017

Midline

EMOM 8
M1: 45 second hollow hold
M2: 45 second reverse plank hold

‘Swing Off’

AMRAP 13
400M run
15 kettle bell swings 53/35

Tuesday August 1, 2017

Strength

Thruster
2-2-2-2
*from rack

‘Bonny’

For time (13 cap)
18-15-12-9-6
Thrusters 95/65
Lateral bar over burpees