WODs

20 July 2017

WOD:  Every 4 Minutes for 20 Minutes (5 Rounds) 15 TTB (S:  KTE; S2:  Hanging Knee Raises 10 Box Jump Overs (24/20″) 5 HSPU (A: Strict; S: HRPU)   B.  ACCESSORY WORK Single Leg Romanian Deadlift:  3 x 8/ea (DB/KB)… Read more »

Posted in | Comments Off on 20 July 2017

19 July 2017

STRENGTH:  Floor Press (Close Grip):  Establish 1 RM Seated Strict Press:  3 x 5 (Climbing) BB Skull Crushers:  3 x 5 Face Pulls:  3 x 10 (banded)   WOD: 800m Run Max Effort DB Burpee Deadlift (45/25) Score = Time… Read more »

Posted in | Comments Off on 19 July 2017

18 July 2017

WOD: 16 Minute Running Clock (4 Rounds): AMRAP:  2 Minutes Snatch (A: 95/65; Rx: 75/55) Rest 2 Minutes 12 Minute Running Clock (3 Rounds): AMRAP: 2 Minutes Max Cal Row/Bike Rest 2 Minutes Score = Total Snatches + Calories  … Read more »

Posted in | Comments Off on 18 July 2017

17 July 2017

STRENGTH: Back Squat:  Establish 1 RM Deadlift:  4 x 3 @ Deficit (Climbing) Chin Ups:  4 x 6   WOD: AMRAP:  7 Minutes 30 DUs 15 Wall Balls (20/14)   CORE: Back Extension:  3 x 10 Side Bends:  3 x… Read more »

Posted in | Comments Off on 17 July 2017

16 July 2017

SUNDAY SCHEDULE: Group Foundations (Day 3):  10:00 a.m. to 11:00 a.m. Open Gym:  10:00 a.m. to 12:00 p.m. Free Intro Class: 12:00 p.m. to 1:00 p.m.     POLICY REMINDERS: Every few months I like to put out a few… Read more »

Posted in | Comments Off on 16 July 2017

15 July 2017

SATURDAY SCHEDULE: CF UNLOADED FIT CAMP:  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. ** and 11:30 a.m. FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m. ** Pre-enrollment online is required… Read more »

Posted in | Comments Off on 15 July 2017

14 July 2017

WOD:   “Ali” AMRAP:  24 Minutes 10 GHD Sit Ups (S: Abmat Sit Ups) 12 Calorie Row/Bike 14 Ring Dips (S: Banded Ring Dips, S2: Box/Parallette Dips) 16 Wall Balls (20/14) 18 KB Swings (53/35) 20 DU   GYMNASTICS PRACTICE: … Read more »

Posted in | Comments Off on 14 July 2017

13 July 2017

STRENGTH: Strength Training Day KB/DB Windmill: 4 x 3/ea (AHAP) Depth Jumps:  5 x 3 Snatch:  Work up to a Heavy Single Clean:  3 x 2 @ 70-80%   GYNASTICS PRACTICE:  Tabata:  TTB Kipping Progression (TTB Lever, TTB Knee to… Read more »

Posted in | Comments Off on 13 July 2017

12 July 2017

  WOD:  “Allen” EMOM:  20 Minutes M1:  Max Cal Row M2: Max Alt. DB Snatch (45/25) M3:  Max Burpee M4:  Max Cal Row M5:  Rest Score  = Total Reps   CORE:  DB or KB Side Bends:  3 x 10/ea  … Read more »

Posted in | Comments Off on 12 July 2017

11 July 2017

  WOD: 26 Minute Running Clock: EMOM:  10 Minutes M1:  Max Rep Air Squats M2: Rest EMOM: 10 Minutes M1: Max Rep T2B M2:  Rest EMOM:  6 Minutes M1:  Max Power Clean (Rx: 135/95) M2:  Rest Score = Total Reps… Read more »

Posted in | Comments Off on 11 July 2017