14 July 2018

SATURDAY SCHEDULE:

CF UNLOADED WOD:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

 

UNLOADED WOD: 

“CHRISTMAS IN JULY”

1 D-Ball over the Shoulder

2 Box Jump Overs

3 Pull-ups

4 Burpees

5 T2B (S:HKR)

6 Lunges

7 Push-Ups

8 DB Snatches

9 KBS

10 Goblet Squats

11 DB Deadlifts

12 DB Hang Cleans

** Like the song 12 Days of Christmas

 

WARRIOR WOD: 

FOR TIME:

9 Rounds:

3 Power Cleans

3 Front Squats

3 Push Jerks

A: 155/105; Rx: 135/95

 

7 Rounds:

1 Rope Climb

100m Sprints

 

5 Rounds:

200m Row

12 HSPU

 

3 Rounds:

15 KB Swings (Rx: 70/53)

5/3 Ring Muscle Ups

 

CFK WOD: 

For Time: (Partner WOD)

20 Strict Pull Ups (A: C2B Pull Ups)

30 Deadlifts (A: 275/185; Rx: 225/155; S: 185/125)

40 Box Step Overs (A: 50/35; Rx: 45/25; S: 35/20)

50 Power Cleans (A: 175/115; Rx: 135/95; S: 115/80)

60 Synchro Burpees

70 Wall Balls on the diagonal

80 Calories on Assault Bike

CASH OUT: 800m Farmers Carry (50/35; 45/25) (Partners trade out as needed)

 

OPEN GYM: 

Barbell Option:

3 Position Snatch (floor + knee +mid thigh):  4 Sets of Complex (Start at 70% and Build from there)

Power Clean: 3-3-2-2-1-1

Split Jerk: 4 x 2 @ 80-85%

Front Squat: 4 x 3 @ todays Heavy Power Clean

Bent over Barbell Rows: 3 x 6-8 reps

 

GYMNASTICS OPTION:

PART A:  Tabata:  Double Unders

PART B: EMOM 15:

M1: Wall Walks x 2-3

M2: Supine Ring Rows x 8-10

M3:  Strict Ring Dips x 4-6

(+/- up/down scale to achieve rep range)

 PART C:  Max Pull Ups (set comes off when you come off the bar)

PART D:  Accumulate 100 hollow rocks