12-1 WOD

WarmUp
Run or Row 400m
Couch
3 Rounds
5 FrontSquat (bb)
5 PullUp
WarmUp FS

1) EMOM10
Even: FrontSquat x 2 reps
Odd: StrictPullup x 4-8 reps

2) ForTime
Row 500m
20 KBS 32/24 kg
30 Lunge
40 HR PushUp
30 Lunge
20 KBS 32/24 kg
Row 500m

Cool
Roll

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11/27 &v 11/28 WOD

Wednesday:

Happy Holidays everyone!

Surprise WOD on Wednesday.

Holiday week:
11/26 No 6am or noon class, see you at 9:00am, 4:30pm, 5:30pm or 6:30pm.
11/27 9:00am Thanksgiving Team WOD
11/28 No am classes see you at 4:30 or 5:30pm. Battle Series WOD 4.11112_10151331411961381_1114873108_n

11/25 & 11/26

11/25

Tuesday:

WarmUp
Group dynamic warm up:
Run or Row 400m
1 Len Lunge+Twist
1 Len Spiderman
2 Rounds
7 PushUp
7 VUp
14 KBS

AMRAP7
6 HSPU
6 DeadLift 185/120#
12 BoxJump 24/20″
Rest 3:00

AMRAP7
10 KBS 24/16 kg
10 Burpee
30 DoubleUnder
Rest 3:00

AMRAP7
3 ManMaker 40/25#
9 Toes2Bar
100m ShuttleRun

CF Burn- See board 9:00am and 6:30pm

Cool
Roll

 

11/26 Wednesday

Monday:
WarmUp
Run or Row 400m
Couch
3 Rounds
5 WallBall
5 PullUp
WarmUp FS

1) 4 Sets
FrontSquat x 2 reps
Rest :30
StrictPullup x 6 reps
Rest :90

2) 2 Rounds ForWorkingTime
Row 500m
25 Thruster 45/35#
15 PullUp
RestWalk 2:00

Cool
Roll
$$$ As many abmat sit ups you can do in 2min.

11/24 WOD

 

Monday:

WarmUp
Run or Row 400m
Couch
3 Rounds
5 WallBall
5 PullUp
WarmUp FS

1) 4 Sets
FrontSquat x 2 reps
Rest :30
StrictPullup x 6 reps
Rest :90

2) 2 Rounds ForWorkingTime

Row 500m
25 Thruster 45/35#
15 PullUp
RestWalk 2:00

Cool
Roll

$$$AMRAP 2min Abmat situp

 

11/19 & 11/20 WOD

Wed

WarmUp
Run or Row 400m
1 Len Lunge+Twist
1 Len Spiderman
2 Rounds
7 LegLift or CandleStick
7 KBS
7 GobletSquat

AMRAP5
16 KBS 24/16 kg
16 WallBall 20/14#
Rest 5:00

AMRAP5
8 FrontSquat 95/65# (Barbells start on floor)
8 Toes2Bar
Rest 5:00

AMRAP5
8 DeadLift 145/95#
16 Lunge

Cool
Roll
143 people reached

11/20

WarmUp
Row 500m
3 Rounds
7 PushUp
7 SupineRow
1) 4 Sets
BenchPress x 3 reps
Rest :30
SupineRow x 9 reps
Rest :90
2) AMRAP10
6 PowerSnatch 135/95#
9 BoxJump 30/24″
Row 200m
Cool
Roll

CFBurn (9am,6:30pm)
Secret
113 people reached

11-18 WOD

Fire it up Tuesday:

WarmUp
Row or Run 400m
Couch
2 Rounds
5 PullUp (bb)
10 FrontSquat

1) 5×3 PauseFrontSquat @70% of 1RM; 3 second pause at bottom, rest as needed

2) 10-9-8-7-6-5-4-3-2-1
PowerClean @70% of 1RM
PullUp

Cool
RestWalk 400m
Roll
CFBurn 9am-6;30pm

WarmUp
3 Rounds
Row 250m
5 PushUp
10 SitUp
15 Squat

1) 10-9-8-7-6-5-4-3-2-1
*AirSquat
50m Sprint

2) 50-40-30-20-10 ( 20 min time cap)
Lunge
PushUp
SitUp
DU or Single*2
Rest :90

Cool
RestWalk 400m
Roll