Wod

Wednesday September 30, 2020

*This Saturday we will be closed for our first Coaches Prep Meeting. Anyone (no L1 or certification is required to attend) who would like to come down and learn more about coaching or get your movement correct in detail is welcome to learn and practice along side the CFL coaches from 9:30-11am.* 

‘Hammered’

EMOM x 15
3 Power cleans + 3 Thrusters

 

Home WOD

For time
50 thrusters
*every minute on the minute 20 mountain climbers

Tuesday September 29, 2020

*This Saturday we will be closed for our first Coaches Prep Meeting. Anyone (no L1 or certification is required to attend) who would like to come down and learn more about coaching or get your movement correct in detail is welcome to learn and practice along side the CFL coaches from 9:30-11am.* 

‘Row N Jerk’

For Time (17 cap)
1000 Meter row
30 Push jerks 115/75
750 Meter row 
20 Push jerks 135/95
500 Meter row
10 Push jerks 165/110

*Push jerks are from the rack. 

Home WOD

For time
30-20-10
Burpees
Single arm DB push press (alternating every 5 reps)

 

Monday September 28, 2020

*This Saturday we will be closed for our first Coaches Prep Meeting. Anyone (no L1 or certification is required to attend) who would like to come down and learn more about coaching or get your movement correct in detail is welcome to learn and practice along side the CFL coaches from 9:30-11am.* 

‘Time Bomb’

For time (14 cap)
20 Toes to bar
40 Front squat 75/55
60 Double unders 
800 Meter run
60 Double unders 
40 Front squats 75/55
20 Toes to bar

 

Home WOD

AMRAP 30
20 V- ups
40 Squats
60 Jump rope
800 Meter run

 

Weekly Overview

MON: Chipper
TUES: Row + Push jerk
WED: Power clean + Thruster
THURS: Run + Plank + bike
FRI: Bar muscle ups + Burpees + Power snatch
SAT: Closed for Coaches Prep Meeting

 

 

Sunday September 27, 2020

Mobility Class at 10Am

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

Saturday September 26, 2020

‘Bricklayer’

AMRAP 3
8 Kettlebell swings 53/35
18 Double unders 
Rest 3 
AMRAP 3
8 Kettlebell lunges (4 on each leg) 53/35
8 Kettlebell snatches (4 on each arm) 53/35
Rest 3 
AMRAP 6
8 Kettlebell swings 53/35
8 Kettlebell lunges (4 on each leg) 53/35
18 Double unders 
8 Sit ups 

Friday September 25, 2020

‘Tier 2’

AMRAP 15
30/25 Calorie row
15 Toes to bar
30 Hang cleans 75/55
15 Pull ups
30 Push press 75/55

 

Home WOD

AMRAP 15
400 Meter run
15 Sit ups
40 Push ups
15 Sit ups

Thursday September 24, 2020

For time

5k run

Wednesday September 23, 2020

Strength

Heavy set of 5 bench press in 15 mins

‘Pistolas’

AMRAP 12
7 bench press 135/85
14 pistols 
21/18 Calorie bike 

Home WOD

AMRAP 12
14 Push ups
14 Pistols
400 Meter run

Tuesday September 22, 2020

‘Mayhem V2’

For time (15 cap)
20-18-16-14-12 
Box Jumps 24/20 
10-8-6-4-2
Clean and Jerk
M: 135-165-185-205-225
F: 95-110-125-135-155

 

Home WOD

For time
5 rounds of
30 step ups
30 single arm hang clean and jerk (alternating every 5 reps)

Monday September 21, 2020

‘Nasty Nancy’

For time (30 cap)
5 rounds of 
500 Meter run
15 Overhead squats 135/95
15 Bar facing burpees

*CrossFit games event 5 (scaled to 135/95)

Home WOD

AMRAP 20
500 meter run
40 Squats
20 Burpees

 

Weekly Overview

MON: Nasty Nancy
TUES: Box Jump + Clean & Jerk
WED: Bench press + Pistols + Bike
THURS: 5k Run
FRI: Row + Toes to bar + Hang power clean + Pull ups + Push press
SAT: Kettlebell swings + Kettlebell lunge + double Unders + Sit ups

 

Saturday September 19, 2020

‘Unbroken’

Every 5 minutes for 4 sets
40 Double Unders
300 Meter run
20 Wall balls 20/14

Home WOD

Every 5 minutes for 4 sets
40 Double Unders
300 Meter run
20 Squats

Friday September 18, 2020

‘Strictly Facts’

AMRAP 18
5 L-sit pull ups
10 Strict handstand push ups
20 Deadlifts 165/110

 

Home WOD

AMRAP 15
10 V- ups
20 Push ups
30 Single arm DB push press
40 Kettlebell swings

 

Thursday September 17, 2020

‘Biked’

20 rounds of
45 seconds on/ 1:15 off
Bike

 

Home WOD

10 rounds
200 meter run
rest 2 minutes

Wednesday September 16, 2020

Strength

Heavy back squat double in 15 minutes

‘Heavy Day’

Every 2:30 for 7 sets
250/200 Meter row
1-2 Back Squats at 90-95% of heavy double

 

Home WOD

10 rounds of
Every 3 minutes
200 Meter run
15 Squats

Tuesday September 15, 2020

CFL STORE

Introducing the CFL Store
Checkout the new “Community Fitness Love” shirts we just got in!
SHOP CFL

‘Back 2 Back’

AMRAP 14
15-12-9
Push press 135/95
Bike calories 
THEN
12-9-6 
Power cleans 155/105
Burpee box jumps 30/24

*Bike calories for ladies 12-9-6

 

Home WOD

AMRAP 14
3 rounds of
20 Push ups
200 Meter run
3 rounds of
10 Burpees
20 step ups

Monday September 14, 2020

CFL STORE

Introducing the CFL Store
Checkout the new “Community Fitness Love” shirts we just got in!
SHOP CFL

 

‘Mayhem’

For time (15 cap)
20-18-16-14-12 
Toes to bar 
10-8-6-4-2
Squat Snatch 
M: 95-115-135-155-165
F: 65-75-95-105-110
*Workout courtesy of CF Mayhem 

 

Home WOD

AMRAP 15
12 DB squat snatches (alternating arms every rep)
24 Sit ups

 

Weekly Overview

MON: Toes to bar + Squat snatch
TUES: Push press + Bike + Power cleans + Burpee box jumps
WED: Heavy double back squats
THURS: Bike intervals
FRI: L-sit pull up + Strict handstand push ups + Deadlift
SAT: Run + Wall ball + Double under + Kettlebell swings

 

Saturday September 12, 2020

‘Minute to win it’

EMOM 15
M1: 15/10 Calorie bike
M2: 1 round of ‘Cindy’
M3: Rest

Cindy = 5 pull ups, 10 push ups, 15 squats

 

Friday September 11, 2020

Weightlifting

Every 2 minutes for 5 sets
1 Squat clean thruster + 1 thruster

‘Remembrance’

AMRAP 11
9 Thrusters 95/65
11 Burpees
21 Double unders

 

Home WOD

2.1 Mile run
343 Squats
72 Burpees

Thursday September 10, 2020

‘Cardi 2’

2 rounds of
5 minute bike (easy/moderate)
Rest 1 minute
5 minute row (easy/moderate)
Rest 1 minute
1 minute bike (hard)
Rest 1 minute
1 minute row (hard)
Rest 1 minute

Wednesday September 9, 2020

Weightlifting

Every 2 minutes for 5 sets
1 Power snatch + 1 Overhead squat

‘Quickie Mart’

For time (14 cap)
3 rounds of
10 Snatches 95/65
200 Meter run
10 Overhead squats 95/65
200 Meter run

 

Home WOD

For time
3 rounds of
10 DB Snatches (Alternating arms each rep) or 10 Burpees
200 Meter run
20 DB front squats or 40 Squats
200 Meter run

 

Tuesday September 8, 2020

Strength

5RM Strict press in 15 minutes

‘Box to Bell’

AMRAP 12
10 Box jump overs 24/20
15 Ring push ups
20 Single arm dumbbell push press 50/35 (alternating every 5 reps)

Home WOD

AMRAP 12
200 meter run
15 push ups
20 Single arm DB push press

Monday September 7, 2020

‘Laborers’

AMRAP 20
1000 meter Row
80 Toes to bar
90 Wall balls 20/14
40 Deadlifts 225/155

*With a social distance partner, alternating reps anyway. 

Saturday September 5, 2020

‘Box n Bike’

AMRAP 18
20/15 Calorie bike
30 Front squats 95/65
20 Box jumps 24/20
30 Push jerks 95/65

Home WOD

AMRAP 18
20 Burpees
50 Squats
20 Steps ups
50 Push ups

Friday September 4, 2020

‘Helen Intervals’

Every 4:30 for 4 sets
400 Meter run
21 Kettlebell swings 53/35
12 Pull ups

Home WOD

AMRAP 15
400 Meter run
21 Kettlebell swings
21 Sit ups

Thursday September 3, 2020

‘Hard 2’

5 round of
2 minutes
Calorie bike
Rest 1 
2 minute
Calorie row
Rest 1 

Home WOD

8 rounds of
400 meter run
Rest 1 minutes

Wednesday September 2, 2020

‘Skills and Drills’

Skill work
Kipping Pull up/ Bar muscle up practice

 

Every 2 minutes for 10 sets
3 position clean + 1 jerk
(Hip, below the knee, floor)

 

 

Tuesday September 1, 2020

Strength

Heavy 5 rep Back squat

‘Slow Creep’

AMRAP 10
3,6,9,12,15.. so on
Back squats at 85% of 5RM
Strict Handstand Push up
*Back squats are from the rack

 

Home WOD

5 rounds of
3 minutes on/ 1 minute off
20 DB squats
30 DB single arm push press (alternating every 5 reps)
Max effort burpees I.R.T.