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