Wod

Monday June 29, 2020

‘Toe To Line’

For time (15 cap)
2 rounds of
20 Handstand push ups
30 Toes to bar
40/32 Calorie row
100′ Overhead walking lunge 50/35

 

 

Home WOD

For Time
5 Rounds of
12 Front squats (using the weight you have available)
200 Meter run
12 handstand push ups

Monday June 29, 2020

‘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 is greatly missed.**

 

Weekly Overview 

Monday we honor and remember our friend with Carlos with our ‘Los’ workout.  Tuesday we will see handstand push ups, toes to bar, rowing and lunging.  Wednesday is back squat day with a back squat and running workout. Thursday we continue our rowing progressions this week is 500 meter repeats with 2 minutes rest.  Friday we’ll be doing ‘Freedom’ (power cleans, burpees, pull ups and wall balls)  a CFL benchmark WOD and Saturday will see a hero WOD ‘Jack’ (push press, kettlebell swings and box jumps) on the 4th of July.

Saturday June 27, 2020

‘Add It Up’

5 Sets of
AMRAP 2
9 Snatches
18 Wall balls 20/14
Rest 1 minute 

*R1 75/55, R2 95/65, R3 115/75, R4 135/95, R5 155/105

Friday June 26, 2020

‘Quick N Strict’

AMRAP 20
1000 Meter run
then in reaming time
4 Strict handstand push ups
6 Strict pull ups
8 Kettlebell snatches (4 reps on left arm/ 4 reps on right arm)

Home WOD
AMRAP 20
10 Push ups
20 Squats
30 sit ups
400 Meter run

Thursday June 25, 2020

‘300s’

10 Rounds of
300/250 Meter row
Rest 1 minute

 

Home WOD

10 Rounds
200 meter sprint
Rest 1 minute

Wednesday June 24, 2020

‘Hop Scotch’

5 rounds of (15 cap)
7 Power cleans 135/95
12 Toes to bar
17 Box jump overs 24/20

 

Home WOD

EMOM 18
M1: 12 Burpees
M2: 16 Weighted reverse lunges
M3:  12 Chair dips

Tuesday June 23, 2020

Strength

Overhead Squat
2-2-2-2-2
*2 count pause

 

‘Quick Moves’

AMRAP 7
3,6,9,12,15.. so on
Bar facing burpees
Overhead squats 95/65

 

 

Home WOD

AMRAP 12
10 Single arm snatches (alternating arms every 5 reps)
50 Double unders

Monday June 22, 2020

‘Renegade Row’

For time (17 cap)
5 rounds of
50 Double unders
25/20 Calorie row
15 Push jerks 95/65


Home WOD

For time
5 Rounds of
400 Meter run
25 Squats
15 Push ups

Saturday June 20, 2020

Strength

Single leg RDLs
3 Sets of 5 Reps on each leg

 

‘Dead Weight’

AMRAP 15
10 Handstand push ups
20 Deadlifts 185/125
400 Meter run

 

‘Home WOD’

10 Rounds
10 Squats
100 Meter Sprint
10 Kettlebell swings (or backpack swings)
Rest 1 Minute

*Each round should be done as fast as possible!

Cash out 2 minute Plank

Friday June 19, 2020

Weightlifting

Power snatch
2-2-2-2-2
*Stay on the lighter side and focus on technique

‘Blast Off’

For time (13 cap)
21-15-9
Wall balls 20/14
Pull ups
Power snatch 75/55

 

Home WOD

For time
5 rounds of
Bear crawl 100 feet
Standing broad-jump, 100 feet

*3 Burpees every 5 broad jumps, if you have a weight vest wear it!

Thursday June 18, 2020

‘Jerry’

For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Home WOD

For time
5K run

Wednesday June 17, 2020

Strength

Back Squat
5-5-5-5-5
*with a 2 count pause at the bottom

‘Bunny Hop’

For time (8 cap)
100 Double unders
35 Back Squats 135/95
100 Double unders
*Squats from rack

 

Home WOD

AMRAP 20
400 Meter run (2 minutes of rowing, biking, jumping jacks)
35 Double unders (15 Jump tucks)
15 Handstand push ups (Pike push up)

Tuesday June 16, 2020

‘Day 2’

AMRAP 4
15/10 Calorie row
12 Toes to bar

Rest 2 minutes

AMRAP 4
12 Burpees over the rower
15/10 Calorie row

Rest 2 minutes

AMRAP 8
9 Toes bar
15/10 Calorie row
9 Burpees over the rower

‘Home WOD’

AMRAP 8
20 Backpack overhead lunge steps
20 Burpees over the backpack

Rest 2

AMRAP 8
30 Jumping jacks
15 Backpack thrusters

Monday June 15, 2020

‘Hold The Line’

For time: (16 cap)
18-15-12-9-6
Deadlift 95/65
Hang power clean 95/65
Front squat 95/65
Jerk 95/65

‘Home WOD’

AMRAP 15
200 Meter run (or 1 minute 60′ shuttle run in the backyard)
15 Hand release push ups (focus perfect reps)

Saturday June 13, 2020

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

‘Field Day’

For time
1 Mile run
200 lunges
100 Burpees
200 Squats
100 push ups
*with a partner split reps anyway.

Friday June 12, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 8AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM TailGate!

At the CFL parking lot from 6:30 til 8:30pm, bring your own supplies, social distance rules applies!

‘Add It Up’

AMRAP 12
10 Single arm dumbbell push press (Right arm)
10 Sit ups
10 Single arm dumbbell push press (Left arm)
30 Double unders

 

Thursday June 11, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 8AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Quick 2’

5 rounds of
AMRAP 2
10 Lunges
20 Push ups
Rest 1 minute 
AMRAP 2
10 Kettlebell swings
20 Mountain climbers
Rest 1 minute

Wednesday June 10, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 8AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

Join us for 1030AM Zoom workouts using the link below!

https://us04web.zoom.us/j/75136936381?pwd=ejhXNW9HbDJ0bHpScDFYYkJaSXFKQT09

Meeting ID: 751 3693 6381
Password: 6RRuvH

6:30PM Stretching Class 

https://us02web.zoom.us/j/87683462196?pwd=NUJuekMwcVIzZURYTWF0eWFoUDh6UT09

Meeting ID: 876 8346 2196
Password: 383984

‘Dumbellers’

AMRAP 22
400 Meter run
30 Single arm dumbbell thrusters (alternating arms every 5 reps)
20 Weighted sit ups with dumbbell
30 Single arm dumbbell snatches (alternating arms every 5 reps)

Tuesday June 9, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Chipped’

For time
5 rounds of
50 Double under
40 Lunges
30 Sit ups
20 Push ups
10 Burpees

 

Monday June 8, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Inching Closer’

AMRAP 20
8 Hang clean and jerks (left arm)
200 Meter run
8 Hang clean and jerks (right arm)
200 Meter run
16 Squats

Saturday June 6, 2020

9AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

‘You Go, I Go’

AMRAP 20
12 Walking lunges steps
8 Sit ups
12 Up downs
4 Burpee broad jumps
12 Shoulder taps or Pike push ups

*With a partner, alternating movements.

 

 

Friday June 5, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Mirror Effect’

AMRAP 16
21-15-9
Push ups
Kettlebell swings
Then
9-15-21
Goblet squats
Sit ups

Thursday June 4, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Plank it’

EMOM 10
M1: Plank
M2: V-ups

*Goal is to plank for the whole minute and get as many V-ups as possible in the second minute. Try to transition quick between movements.   

‘Thruster Buster’

AMRAP 10
32 Double unders
8 Single arm DB thrusters

 

Wednesday June 3, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

6:30PM Stretching Class 

https://us02web.zoom.us/j/87683462196?pwd=NUJuekMwcVIzZURYTWF0eWFoUDh6UT09

Meeting ID: 876 8346 2196
Password: 383984

‘Grasshopper’

For time 
5 rounds of 
400 Meter run 
20 Burpees

Tuesday June 2, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 894 4938 4844
Password: 608877

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

’12 A Round’

AMRAP 18
12 DB Lunges
12 DB Push press
12 Sit ups

Monday June 1, 2020

Catch our workouts anytime on YouTube*

8AM Class
Join us for 9AM Zoom workouts using the link below!
https://us02web.zoom.us/j/87158616909?pwd=QjNyKzVuV2Yya2hTMHIrKzNHakxmUT09

Meeting ID: 871 5861 6909
Password: 453304

10:30AM Class 

https://us02web.zoom.us/j/89332269604?pwd=SVpHN09JMUpNYmhPaEhnejB2V2t5dz09

Meeting ID: 893 3226 9604
Password: 402174

‘Another One’

For time
5 rounds of
25 Double unders
200 Meter Sprint
8 DB snatches
Rest 1 minute 
*This is done at an all out sprint!