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Wod

Thursday January 31, 2019

‘Cardio Day’

EMOM 40
M1: 200 Meter run
M2: 30 Second plank
M3: 15/10 Calorie bike
M4: Rest

Wednesday January 30, 2019

Weightlifting

3 Deadlifts + 2 Hang Cleans + 1 Jerk

 

‘Bar Hop’

For Time (12 cap)
30 Shoulder to overhead 95/65
10 Bar muscle ups
40 Hang cleans 95/65
10 Bar muscle ups
50 Deadlifts 95/65
10 Bar muscle ups

Tuesday January 29, 2019

‘Minute Push’

5 rounds of
1 minute at each station
Row for calories
Hand release push ups
Box Jumps 30/24
Kettlebell swings 53/35
Rest

 

 

 

Monday January 28, 2019

Strength

Back Squat
3-3-3-3-3
*Building to a heavy 3 rep

 

‘Leg Toner’

AMRAP 10
50 Air Squat
100 Meter single arm kettle bell farmer carry 53/35 (50M with left arm/50M with right arm)
150′ Walking lunge

Saturday January 26, 2019

***Today is bring a friend day, all classes are free today for friends and family!***

 

‘Bring a friend day’

AMRAP 25
With a partner
100 meter run
12 Russian kettlebell swings
12 Push ups
12 Sit ups
12 Squats
*Partners alternating movements.

Friday January 25, 2019

Weightlifting

Power snatch
1 Power snatch from hip + 1 power snatch from the floor.

 

‘Trail Blazer’

For time (15 cap)
50/35 Calorie bike
Then
21-15-9
Power snatch 95/65#
Chest to bar pull ups

Thursday January 24, 2019

‘One to one’

10 Rounds of
2 minutes on/ 2 minutes off
500 Meter row or 25/15 cal or 400 Meter run

Wednesday January 23, 2019

‘The Big Hurt’

For time (22 cap)
3 rounds of:
100 Double unders
50 Wall balls 20/14
25 Burpee box jump overs 24/20

Tuesday January 22, 2019

‘Mr. Heavy Arms’

For time ( 20 cap)
5 rounds of
400 Meter run
12 Strict ring dips
9 Deadlifts 255/175

 

Monday January 21, 2019

Strength

Bulgarian Split squats
4-4-4-4
*While holding a plate overhead.

 

‘Open Season’

AMRAP 12
6 Dumbbell single arm hang clean and jerks 50/35
24′ Dumbbell overhead walking lunge 50/35
6 Dumbbell single arm hang clean and jerks 50/35
24′ Dumbbell overhead walking lunge 50/35
12 Toes to bar

Saturday January 19, 2019

‘Leg Lock’

3 rounds of:
1 minute at each station
Bike for Calories
Deadlifts 155/105
Box jumps 24/20
Wall balls 20/14
Rest

Friday January 18, 2019

**There will be no 6:30pm class today! We will be doing team introductions for Thin it to win it challenge!***

‘David and Goliath’

AMRAP 20
400 Meter run
10 L-sit pull ups
5 Front squats 205/135

*Front squats from the floor.

Thursday January 17, 2019

‘Smooth and Steady’

15 minutes of Rowing for max meters
Rest 5 minutes
15 Minutes of Biking for max distance

*Row or biking can be subbed for running weather permitting.

Wednesday January 16, 2019

‘Iron Robot’

For time (14 cap)
1000 Meter row
Then
21-15-9
Shoulder to overhead 95/65
Bar facing burpees
Sumo deadlift high pull 95/65

 

Tuesday January 15, 2019

‘Bike N Bell’

5 rounds of
2 minutes on/ 2 minutes off
15/10 calorie bike
15 Kettlebell swings 70/44
Max effort Sit ups I.R.T.

Monday January 14, 2019

Weightlifting

1 Hang power clean + 2 Thrusters

 

 

‘Windbreaker’

AMRAP 15
9 Hang power cleans 75/55
12 Thrusters 75/55
15 Box jump overs 24/20

Saturday January 12, 2019

‘You go, I go’

For time (30 cap)
2 rounds of:
30/20 Calorie bike partner does double kettlebell deadlift hold 70/44
35 Goblet squats partner holds kettlebell at chest 70/44
40 Push ups partner hold plank at top of push up position
45 Double unders partner rests

*Partner 1 will complete the reps partner 2 does the holds; Once all the reps are completed, partner 2 will complete the reps while partner 1 does the holds. Once both partners have completed all the reps then move on to the next movement.

Friday January 11, 2019

‘Principals’

For time (15 cap)
5 rounds of
10 Handstand push ups
10 Deadlifts 185/125
20 Wall balls 20/14

Thursday January 10, 2019

**Today is bring a friend day, all classes are free for friends and family**

 

’Bring a friend day’

AMRAP 25
200/150 meter row
10 sit ups
5 Single kettlebell box steps up 44/25# (20” box)
*Alternating movements.

Wednesday January 9, 2019

Weightlifting

Squat snatch
2-2-2-2-2
*Touch and go

‘Around the Bar’

AMRAP 10
10 Chest to bar pulls
10 Squat snatches 95/65
10 Chest to bar pulls
10 Squat snatches 135/95
10 Chest to bar pulls
10 Squat snatches 155/105
10 Chest to bar pulls
10 Squat snatches 175/115
10 Chest to bar pulls
Max effort  Squat snatches 195/125 I.R.T.

Tuesday January 8, 2019

‘Pumped Up’

AMRAP 3
Calories Bike
Rest 1
AMRAP 6
15 Ring dips
21 Kettlebell swings 53/35
Rest 1
AMRAP 3
Calorie Bike

Monday January 7, 2019

‘Pull Cycle’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Hang power clean and Jerk 115/75
Max effort Bar facing burpees I.R.T.

 

Saturday January 5, 2019

‘Frozen Tundra’

For time (22 cap)
3 rounds of
400 meter run
21 Wall balls 20/14
18 Dumbbell snatches 50/35
15 Box jump overs 24/20
9 Toes to bar

 

Friday January 4, 2019

Strength

2-2-2-2-2
Strict Press

‘Top Heavy’

AMRAP 12
10 Strict Press 95/65
15 Kettlebell swings 53/35
20 Hand release push ups

 

 

Thursday January 3, 2019

‘Power Hour’

30 rounds of
30 seconds on/ 30 seconds off
Row or Bike

Wednesday January 2, 2019

Strength

Back Squat
2-2-2-2-2

 

‘Double Back’

AMRAP 7
15 Back Squat 95/65
45 Double unders

*Back Squats from floor.

Tuesday January 1, 2019

HAPPY NEW YEAR FROM CFL!!

Just as a reminder we will be closed today. Normal schedule on Wednesday 1/2/2019.