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Wod

Saturday March 31, 2018

** Today is Bring a Friend day all classes are free!**

 

‘Partner WOD’

AMRAP 20
400 Meter Run
40 Push ups
60 Kettle bell swings
80 Sit ups

*400 Meter runs are done together, split reps any way.

Friday March 30, 2018

***Reminder Saturday is Bring a Friend day***

Gymnastics Conditioning

EMOM 9
M1: 10 arch hollow swings
M2: 10 second ring hold at top
M3: 1 pull up + Reload

‘Pull Under Pull Over’

For time (15 cap)
18-15-12-9-6-3
Hang squat clean 95/65
Ring dips
Pull ups

Thursday March 29, 2018

***We are Closed on Easter Sunday.***

Hip and Back Recovery

10 minutes for quality
10 Alternating groiners
8 Samson lunges
6 Alternating thoracic rotation
4 eccentric ankle dorsiflexion
2 Jefferson curls

 

Runaway Row

EMOM 30
M1: 200 Meter Run
M2: 15/12 Calorie Row
M3: 30-45 Second plank

 

Wednesday March 28, 2018

Strength

Back Squat
5RM

**CFL- Podcast EP. 14**

‘Quick Fix’

AMRAP 10
12 Burpees
36 Double Unders

Tuesday March 27, 2018

‘Chipped’

AMRAP 15
60/50 Cal Row
50 Push Press 75/55
40 Box Jump overs 24/20
30 Wall Balls 20/14
20 Box Jump overs 24/20
10 Wall Balls 20/14
Max effort Row I.R.T.

Monday March 26, 2018

***CFL Podcast Episode 14***

 Weightlifting

Power snatch
3-3-3-3
*Touch and go

‘Midline Mash v2’

For time (12 cap)
5 Rounds of
12 Power snatches 75/55
15 Toes to bar

Saturday March 24, 2018

Weightlifting

Power clean
3-3-3-3
*Touch and go

‘The Chief’

5 rounds of:
3 minutes on/ 1 minute off
3 Power cleans 135/95
6 Push ups
9 Air Squats

Friday March 23, 2018

**Potluck and Party tonight at our last Friday Night Lights Event, come down hangout and celebrate the end of the 2018 Open as well as the announcement of our Weight-loss Challenge winners!!**

Weightlifting

Squat Clean thruster
*Heavy single

 

‘18.5’

AMRAP 7
3,6,9,12,15..so on
Thrusters 95/65
Chest to bar pull ups

Thursday March 22, 2018

Hip/ Shoulder Recovery

8 minutes for quality
10 Lateral step overs
10 Squat thoracic rotations
8 Single arm dumbbell high pulls (4 reps each side)
8 Alternating halos
8 Siatic nerve flosses (4 each side)

‘1 Minute’

15 Rounds of
1 Minutes on/ 1 minute off
Row

*Row can be subbed for bike or 200M runs.

Wednesday March 21, 2018

Midline

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

 

‘3 times through’

For time (12 cap)
3 rounds of
50 Double unders
40′ Walking lunges
30 Wall balls 20/14
20 Sit ups
10 Burpees

Tuesday March 20, 2018

Strength

Push Jerk
Heavy Double

 

‘Stack Reps’

AMRAP 15
2,4,6,8,10,12..so on
Jerks 135/95
Box Jumps 24/20
Kettle bell swings 53/35

Monday March 19, 2018

Strength

Front Squat
Heavy Double

‘Scrimmage Game’

3 rounds of:
In 4 minutes complete
20/15 Calorie row
12 Thrusters 95/65
9 Chest to bar pull ups
then
Rest 2 minutes

*New round starts every 6 minutes, If you finish under the 4 minutes you gain extra rest. Total working time is your score.

**CFL Podcast EP. 13

Saturday March 17, 2018

‘Rope and Run’

5 rounds of
4 minutes on/ 2 minutes off
400 Meter Run
12 Burpees
Max effort Rope Climbs I.R.T.

*Score is total number of rope climbs.

Friday March 16, 2018

Strength

Deadlift
Heavy single

‘18.4 Open’

For time (9 cap)
21-15-9
Deadlift 225/155
Handstand push up
Then
21-15-9
Deadlift 315/205
*50′ handstand walk in between rounds.

Thursday March 15, 2018

‘Fun with Friends’

For time (30 cap)
3000 Meter row
80 step ups 20″
60 Sit ups
2000 Meter row
40 step ups 20″
40 Sit ups
1000 Meter row
20 step ups 20″
20 Sit ups

**With a partner split reps anyway.

Wednesday March 14, 2018

Weightlifting

1 Deadlift + 1 Hang clean + 1 Jerk

 

‘DT Ball’

AMRAP 2
1 Round of D.T. 155/105
Max Effort Wall balls I.R.T.
Rest 2 
AMRAP 3
2 Rounds of D.T. 135/95
Max Effort Wall balls I.R.T.
Rest 2
AMRAP 4
3 Rounds of  D.T. 115/75
Max Effort Wall balls I.R.T.

D.T. = 12 Deadlifts + 9 Hang cleans + 6 Jerks 

**Score is total Wall balls

Tuesday March 13, 2018

Gymnastics Conditioning

EMOM 9
M1: 20 second handstand hold
M2: 10-15 arch hollow swings
M3: 20 second L-sit

 

‘That one with the handstand push ups’

AMRAP 3
Calorie row
Rest 1
AMARAP 6
5 Handstand push ups
7 Chest to bar pull ups
9 Kettle bell swings 70/44
Rest 1
AMRAP 3
Calorie row

Monday March 12, 2018

Strength

Back squat
Heavy 5 rep

‘Count Down’

AMRAP 4
Burpee box jump over 24/20″
Rest 3
AMRAP 3
Shuttle run 30′
Rest 2
AMRAP 2
Back Squats 205/135

*Compare to 5/16/17

**CFL- Podcast episode 12

Saturday March 10, 2018

’Day After’

AMRAP 18
400 meter run
20 kettle bell swings 53/35
200 meter single arm farmer carry 53/35 (100M L/ 100 M R)

Friday March 9, 2018

‘18.3 Open’

For time (14 cap)
100 Double unders
20 Overhead squats 115/80#
100 Double unders
12 Muscle ups
100 Double unders
20 Dumbbell snatches 50/35#
100 Double unders
12 Bar muscle ups

Wednesday March 7, 2018

Weightlifting

Hang snatch
Heavy single

 

‘Finger Tip Grip’

5 Rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Hang snatches 95/65#
I.R.T. Max effort Bar facing burpees

Tuesday March 6, 2018

Strength

Deadlift
3-3-3-3
*Not a 3RM

 

‘The 10’

AMRAP 13
30 Calorie row
30 Push ups
30 Deadlifts 185/125
30 Push ups
10 Rope climbs

CFL- Podcast Episode 9

Monday March 5, 2018

Gymnastics Conditioning

EMOM 9
M1: 10-15 Arch hollow swings
M2: 20 second L-sit
M3: 1-2 Ring complex
*Ring complex = 10 second hold at bottom of rings, press, 10 second hold at top of rings

 

‘Hand Ball’

0:00-3:00
3 rounds of
10 Wall balls 20/14
20 Double unders
I.R.T. Ring muscle ups
3:00-5:00
REST
5:00-9:00
3 Rounds of
15 Wall balls 20/14
30 Double unders
I.R.T Ring muscle ups
9:00-11:00
REST
11:00-16:00
3 rounds of
20 Wall balls 20/14
40 Double unders
I.R.T. Ring muscle ups

CFL – Podcast episode 9

Saturday March 3, 2018

Weightlifting

2 Push Press + 2 Push Jerks

‘Push It’

For time (10 cap)
21 Strict press 95/65
21 Box jumps 24/20
15 Push press 135/95
15 Box jumps 24/20
9 Push jerks 155/105
9 Box jumps 24/20

Friday March 2, 2018

Weightlifting

Squat Clean heavy single

 

‘18.2 Open’

For time (12 cap)
1-2-3-4-5-6-7-8-9-10
Dumbbell Squat 50/35
Bar Facing burpees
I.R.T squat clean 1RM.

Thursday March 1, 2018

‘Sweat Session’

5 rounds
1 minute at each station
Calorie Row
30’ shuttle run
burpee to 45# plate
Rest