Wod

Tuesday November 20, 2018

‘Collecting Cleans’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
10 Push jerks 135/95
Max effort Power cleans I.R.T.

*Score is total power cleans.

Monday November 19, 2018

Weightlifting

1 Squat snatch + 1 Overhead squat
*Not a heavy single, just working technique.

’Punisher’

AMRAP 14
50 Wall Balls 20/14
40 Toes to bar
30 Box Jumps 30/24
20 Overhead Squats 135/95
10 Muscle ups

Sunday November 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!

Saturday November 17, 2018

‘Leg Work’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
8 Deadlifts 225/155
Max Effort Box jump overs 24/20″ I.R.T.

Friday November 16, 2018

Strength

Front Squat
3-3-3-3-3

‘Dumbball’

AMRAP 10
14 Wall Balls 20/14
14 Dumbbell Snatches 50/35

Thursday November 15, 2018

‘Keep Count’

EMOM 40
M1: 20/15 Calorie row
M2: 12 Burpees
M3: 12 Sit ups
M4: Rest

Wednesday November 14, 2018

Strength

Push Press
3-3-3-3-3

‘Swang It’

AMRAP 12
10 Push press 95/65
50 Double Unders
10 Kettlebell swings 70/44
50 Double Unders

Tuesday November 13, 2018

‘Around the Block’

4 rounds of
1 minute at each station
Row for calories
Push ups
Bike for calories
Power snatch 75/55
Rest

Monday November 12, 2018

‘Badger’

For time (30 cap)
3 rounds of
30 squat cleans 95/65
30 pull ups
800 meter run

*In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11th 2007.

Saturday November 10, 2018

Strength

Strict Press
3-3-3-3-3

‘Top Heavy’

AMRAP 18
10 Strict press 95/65
20 Wall balls 20/14
400 Meter run

Friday November 9, 2018

Strength

Single leg RLD
5-5-5-5
*5 Reps per leg

‘Core-tastic’

AMRAP 14
7 Handstand push ups
14 Toes to bar
21 Deadlifts 155/105
28 Box jumps 24/20

Thursday November 8, 2018

**Today is bring a friend day!  All Classes are free today for friends and family**

‘Bring A Friend Day’

AMRAP 25
2000 meter row
100 Sit ups
800 meter run
100 Russian kettlebell swings
1000 meter row
100 Push ups

*With a partner split reps anyway.

Wednesday November 7, 2018

Midline

Every 90 seconds of 3 sets
10 Second hollow hold
10 Knee tucks
10 Second hollow hold

‘Best Of Both’

AMRAP 3
Bike for calories

Rest 1 Minute

AMRAP 6
6 Single arm dumbbell push press 50/35
24′ Dumbbell overhead walking lunge 50/35
6 Single arm dumbbell push press 50/35
24′ Dumbbell overhead walking lunge 50/35

Rest 1 Minute

AMRAP 3
Row for Calories

Tuesday November 6, 2018

Weightlifting

Power clean
Heavy single

‘Big Dipper’

AMRAP 7
3,6,9,12,15… so on
Power Cleans 155/105
Ring Dips

Monday November 5, 2018

‘After Burn’

For time (15 cap)
5 rounds of:
12 Thrusters 75/55
9 Bar facing burpees
6 Bar Muscle ups

*Sub 6 strict chest to bar/strict pull up for Bar Muscle up.

Saturday November 3, 2018

‘Weekend Mixer’

AMRAP 5
10/6 Cal Bike
10 Burpees

Rest 3 minutes

AMRAP 5
12/8 Calorie row
10 Box Jump overs 24/20″

Rest 3 minutes

AMRAP 5
10 Toes to bar
10 Box jump overs 24/20
10 Kettlebell swings 70/44

Friday November 2, 2018

Weightlifting

Snatch
2-2-2-2-2
*Touch and Go

‘The Snatch One’

For time (12 cap)
800 meter run
30 Snatches 115/75
800 meter run

Thursday November 1, 2018

‘Pick Your Poison’

10 Rounds of:
2 minutes on/ 1 minute off
Row, Bike or Run