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Wod

Wednesday July 18, 2018

Strength

3 Deadlift +  2 Hang power clean + 1 Push jerk

 

‘2 Minute D.T.’

5 rounds of
2 minutes on/ 2 minutes off
200 Meter run
9 Deadlifts 135/95
7 Hang power cleans 135/95
5 Push jerks 135/95
Max effort Bar facing Burpees

*Score is total burpees.

 

Tuesday July 17, 2018

‘Survive The Minute’

4 Rounds of 
1 minute at each station 
Row for Calories 
Ring Dips 
Double Unders 
Rope Climbs 
Rest 

Monday July 16, 2018

Strength

Front Rack step ups 20″
4-4-4-4
*Each leg

 

‘Boxer’

For Time (16 cap)
27-21-15-9
Thrusters 95/65
Box jump overs 24/20

Sunday July 15, 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 July 14, 2018

‘Relationship Builder’

AMRAP 25
100 Calorie row Partner holds a plank at top of push up
100 Deadlifts 185/115 Partner holds the bar at hip
100 Wall balls 20/14 Partner rests *3 burpee penalty every time the ball hits the ground.
100 Push press 95/65 Partner holds the bar in Front rack

*Each partner will have there own barbell. Only one Med ball per team.

 

Friday July 13, 2018

Weightlifting

Squat Snatch

‘Swing Test’

AMRAP 12
2 rounds of
7 Squat snatches 95/65
14 Knees to Elbow
21 Double unders
then,
2 rounds of
7 Squat snatches 95/65
14 Bar muscle ups
21 Double unders

Thursday July 12, 2018

‘500’s’

10 Rounds of
2 minutes on/2 minutes off
500 meter row

 

Wednesday July 11, 2018

Strength

Strict Press
3-3-3-3-3

‘Build Local’

For time (15 cap)
10-1
Strict Press 95/65
Hand Release push ups

Tuesday July 10, 2018

Strength

Back Squat
3-3-3-3-3

 

‘Leg Toner’

AMRAP 10
12 Goblet squats 70/44
25′ Walking Lunges
12 Burpees
25′ Walking Lunges

Monday July 9, 2018

‘Sista Sista’

For Time (27 cap)
2 rounds of
1 round of “Kelly”
1 rounds of “Eva”

Kelly = 400 Meter run, 30 Box Jumps, 30 Wall balls 20/14

Eva = 800 Meter run, 30 Kettlebell Swings, 30 Pull ups

Saturday July 7, 2018

‘Los’

0:00-15:00

AMRAP 15
5 Hang cleans 95/65
18 Double Unders
20 Seconds rest

15:00-21:00 (6 Minutes)

1 Rep max Clean and Jerk

And as Carlos would say “Come on!  You’re better than that!”

**This workout is in honor of Carlos Tovar 5/18/77 – 6/23/18.  He was a big part of the CFL community and will be greatly missed.  All classes will be free today for anyone who would like to come down workout and show their support for the family.   If you wish to make a donation to Carlos’s family click here, every little bit helps!**

Friday July 6, 2018

Gymnastics Conditioning

EMOM 9
M1: 20 sec Handstand hold
M2: 20 Ring dips hold (at top)
M3: 20 sec L-sit hold

‘Noodle Arms’

AMRAP 15
5 Handstand push ups
10 Ring dips
15 Kettle bell swings 53/35

 

Thursday July 5, 2018

‘Back To Work’

Every 4 minutes for 32 minutes

250/200 Row
200 Meter Run
20 Sit ups

 

Wednesday July 4, 2018

‘Freedom’

AMRAP 13
1 power clean 225/155#
7 bar facing burpees
7 pull ups
6 wall balls 20/14

Tuesday July 3, 2018

**Fourth of July Hours, 8,9 and 10am classes only!***

Weightlifting

1 Power snatch + 3 Overhead squats

 

‘Nancy’

For time (18 cap)
5 rounds of
400M Run
15 Overhead squats 95/65

Monday July 2, 2018

‘Again and Again’

AMRAP 2
12 DeadLift 135/95 
9 Jerks 135/95
Rest 1 Minute 
AMRAP  2 
Rope climbs 
Rest 1 Minute 
AMRAP 2  
12 Deadlift 135/95
9 Jerks 135/95
Rest 1 Minute  
AMRAP  2 
Rope climbs 
Rest 1 Minute
AMRAP 2
12 Deadlift 135/95
9 Jerks 135/95