Wod

Sunday September 23, 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 September 22, 2018

‘Team Trifecta’

In teams of 2 or 3.

AMRAP 25
60 Cal bike
100 Sit ups
600 Meter run
100 Overhead walking lunge steps 45/25 plate
60 Cal row
10 Rope climbs

Friday September 21, 2018

Strength

Strict Press
5-3-1-1-1

‘Dimed’

AMRAP 10
10 Strict press 95/65
10 Knees to elbow
10 Hand release push ups

Thursday September 20, 2018

‘First Impressions’

10 rounds each of
30 Seconds on/ 1 minute off
Bike for cals

*With a partner.

Wednesday September 19, 2018

Strength

1 Squat Clean + 2 Thrusters

‘The Big Thruster’

For time (18 cap)
200 Meter run
30 Double unders
15 Thrusters 135/95
400 Meter run
30 Double unders
12 Thrusters 155/105
800 Meter run
30 Double unders
9 Thrusters 185/125

Tuesday September 18, 2018

Strength

Good mornings
8-8-8-8

‘Double Hinge’

AMRAP 12
50 Burpees
40 Kettle bell swings 70/44
30 Box jumps 24/20
20 Deadlifts 225/155

Monday September 17, 2018

Strength

1 Snatch pull + 1 Hang squat snatch

‘Dungaroo’

5 Rounds of
1 minute at each station
Calorie row
Squat Snatch 95/65
Chest to bar pull ups
Rest

Saturday September 15, 2018

Strength

Push Jerk
2-2-2-2
*From rack.

‘Big Jerk’

For time (20 cap)
200 Meter run
15 Ring dips
15 Push jerks 135/95
400 meter run
15 Ring dips
12 Push jerks 155/105
600 meter run 3
15 Ring dips
9 Push jerks 175/115

*Jerks from the floor.

Friday September 14, 2018

Weightlifting

1 Clean pull + 1 Power clean

‘Power Shot’

AMRAP 12
12 Power Clean 115/75
24 Wall balls 20/14

Thursday September 13, 2018

** Today is Bring A Friend day! Free for all Friends and Family!**

‘Gut Check’

EMOM 40
M1: 15/12 Calorie row
M2: 30 second plank
M3: 200 meter run
M4: Rest

Wednesday September 12, 2018

Strength

Back Squat
5-3-1-1-1

‘Strictler’

AMRAP 10
6 Strict pull ups
25′ Walking lunge
12 Burpees
25′ Walking lunge

Tuesday September 11, 2018

‘Dot Com Chipper’

For time (20 cap)
25 Handstand push ups
50 Toes to bar
800 Meter run
75 Push press 75/55
150 Double unders

Monday September 10, 2018

Strength

Deadlift
5-3-1-1-1

‘Monday Grind’

AMRAP 10
8 Deadlifts 185/125
12 Box jump overs 24/20″
16 Hand Release push ups

Saturday September 8, 2018

Strength

1 Power Clean + 2 Front Squats

‘Fibonacci’

AMRAP 12
3 Power cleans 135/95
5 Front squats 135/95
8 Burpees
13 Pull ups

Friday September 7, 2018

Strenght

Push Press
5-3-1-1-1

’Collect A Dub’

5 Rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Push press 115/75
Max Effort Double Unders I.R.T.

Thursday September 6, 2018

Midline

Every 1:30 for 3 sets
10 second hollow rock
5 V- ups
5 knee tucks
6 Jack knifes
10 second hollow rock

‘Wild By The Mile’

Every 12 minutes for 36 minutes (3 sets)
Run 1 mile

*Run can be sub for 2k Row, or 75 cal bike.

Wednesday September 5, 2018

Strength

Kettlebell step ups
8-8-8
*8 on each leg; kettlebell is held in front rack position opposite of working leg.

‘Classic Killa’

AMRAP 12
21 Kettlebell swings 53/35
15 Box Jump overs 24/20
9 Burpee pull ups

Tuesday September 4, 2018

Weightlifting

1 Hang snatch + 2 overhead squats

*From mid thigh.

‘Sasquatch’

For time (16 cap)
2 rounds of
400 meter run
15 Snatches 95/65
400 meter run
30 Overhead squats 95/65

Monday September 3, 2018

‘Laborers’

AMRAP 20
1k Row
80 Toes to bar /partner hangs from bar
90 Wall balls 20/14 / partner holds seated squat against rig
40 Deadlifts 225/155 / partner rest

*With a partner

***Reminder 8,9 and 10am classes only for Labor Day!***