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Wod

Saturday June 29, 2019

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

‘Fun with Friends’

AMRAP 20
800 Meter run
60 Kettlebell swings
30 Burpee pull ups

*With a partner split reps anyway.

Friday June 28, 2019

Weightlifting

Squat snatch 
1-1-1-1-1-1-1

‘Classic Count Down’

AMRAP 14
50 Calorie row 
40 Toes to bar
30 Overhead squats 75/55
20 Box jump overs 30/24
10 Squat snatch 165/110

Thursday June 27, 2019

‘Cardio by the Minute’

EMOM 30
M1: 250/200 Meter row
M2: 10 Sit ups
M3: 200 Meter run

Wednesday June 26, 2019

‘StormTrooper ‘

5 rounds of
2 minutes on/ 2 minutes off
15 Wall balls 20/14
9/6 Calorie bike
Max effort Clean and Jerks 135/95 I.R.T.

Tuesday June 25, 2019

‘Force Vs Power’

For time (18 cap)
3 rounds of 
10 Ring dips
10 Single arm dumbbell push press 50/35 (alt. arms every 5 reps)
1 Rope climbs 15′

then

2 rounds of 
15 Ring dips
15 Single arm dumbbell push press 50/35 (alt. arms every 5 reps)
2 Rope climbs 15′

then 

30 Ring dips
30 Single arm dumbbell push press 50/35 (alt. arms every 5 reps)
5 Rope climbs 15′

Monday June 24, 2019

Strength

Front Squat
1-1-1-1-1-1-1

‘Battle of Quads’

AMRAP 10
3,6,9,12..so on
Burpee box jump 24/20
Front squats 135/95

 

Saturday June 22, 2019

‘Double Shot’

For time (20 cap)
2 rounds of
25 Thrusters 95/65
400 Meter run
25 Pull ups
400 Meter run

Friday June 21, 2019

Strength

Good mornings 
6-6-6-6

‘Vertigo’

For time (13 cap)
3 rounds of
15 Deadlifts 225/155
75 Double unders
15 Handstand push ups

Thursday June 20, 2019

‘Lung Squeezer’

7 Rounds of
2 minutes on/ 2 minutes off
21/16 Calorie row
15/10 Calorie bike
9 Shuttle runs

*Score is total number of shuttle runs; 63 is a perfect score.

Wednesday June 19, 2019

‘Deception’

For time (16 cap)
4 rounds of:
18 Wall balls 20/14
15 Hang cleans 95/65
12 Bar facing burpees
9 Toes to bar
*compare to 4/12/17 or 12/3/18

Tuesday June 18, 2019

Strength

Push press
3-3-3-3-3

‘Sir Press A Lot’

AMRAP 12
400 Meter run
30 Push press 115/75
30 Hand release Push ups

 

Monday June 17, 2019

‘Giant Leap’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
10 Dumbbell box step overs 24/20 (50/35)
Max effort Dumbbell snatch I.R.T.

Saturday June 15, 2019

‘Double 50’

AMRAP 16
50 Wall balls 20/14
50 Power Cleans 75/55
50 Burpees
50 Front rack lunges 75/55
50 Double unders
50 Shoulder to overhead 75/55

Friday June 14, 2019

Weightlifting

Power snatch

‘Multiplier’

For time (20 cap)
5 rounds
200 Meter run with med ball 20/14
3 Rope climbs 15′
9 Snatches 135/95
27 Air Squats

Thursday June 13, 2019

‘Bring a friend day’

AMRAP 25

250/200 Meter row
10 Sit ups
10 Push ups
10 Russian kettlebell swings
10/8 Calorie bike
*With a partner alternating movements

 

Wednesday June 12, 2019

Weightlifting

1 Squat clean + 1 Squat clean thruster

‘Deus’

AMRAP 12
15 Squat cleans 135/95
30 Box jumps 24/20
30 Toes to bar
15 Thrusters 135/95
30 Box jumps 24/20
30 Toes to bar

Tuesday June 11, 2019

Strength

Strict press
5-5-5

‘Cardio Round’

For time (13 cap)
1000 Meter row
80 Double unders
600 Meter run
40 Strict press 75/55
20/15 Calorie bike

Monday June 10, 2019

Strength

Back Squat
5-5-5

‘Kettle Carry’

AMRAP 11
60 Meter single arm farmer carry 70/44
30 Goblet squats 70/44
15 Strict ring dips

Saturday June 8, 2019

‘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 June 7, 2019

**Saturday will be the Carlos Tovar memorial workout, all are welcome to come!** 

Strength

1 Clean + 2 Push jerks

‘Double Double’

For time (15 cap)
2 rounds of
15 Pull ups
9 Jerks 115/75
then
2 round of
12 Chest to bar pull ups
9 Jerks 135/95
then 
2 rounds of
6 Bar muscle ups
9 Jerks 155/105

Thursday June 6, 2019

‘Mirror Effect’

4 rounds of:
3 minutes on/ 2 minutes off
400 meter run
Max effort calorie row I.R.T.

Rest 5 minutes 

4 rounds of:
3 minutes on/ 2 minutes off
500/400 meter row
Max effort shuttle run I.R.T.

Wednesday June 5, 2019

Strength

Overhead Squat
5-5-5
*From Rack

‘Reaching for the Sky’

For time (15 cap)
30-20-10
Bar Facing Burpees
Toes to bar
Overhead Squats 95/65

Tuesday June 4, 2019

‘Leg Burn’

AMRAP 14
50/35 Calorie Bike
then
AMRAP I.R.T.
100′ Single arm dumbbell overhead walking lunge (Switch arms every 25′) 50/35
10 Strict handstand push ups

 

 

Monday June 3, 2019

Strength

Deadlift 
3-3-3-3-3

‘Slippery Slope’

For time (20 cap)
5 rounds of
400 meter run
10 Deadlifts 185/125
2 Rope climbs 15′

Saturday June 1, 2019

**We will be closed on Sunday 6/2** 

‘Share A Bar’

AMRAP 20
100 Calorie row
75 Power cleans 95/65
100 Calorie row
75 Thrusters 95/65

*With a partner.