9/1 WOD & 9/2

WarmUp
Run 400m
Mob: BandyLunge
2 Rounds
5 BackSquat (BB)
5 PullUp

1) DeadLift (5, 3, 1)
* Rest :90, between sets

2) 4 Sets
On a 3 min running Clock
Row 500m
AMRAP HRPushUp
Rest 3 min

9/2- Gabriel Park WOD 9am, 11:30am CF 101 at gym Bring a friend day.
WOD – see board.
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8/31 WOD

WarmUp
Row 500m
Mob: BandyShoulderOverHead
3 Rounds
5 Inchworm+PushUp
10 Squat

1) EMOM8 x 3 Push Jerk

2) 4 Rounds ForTime
10 DB PushPress 45/25#
10 TTB
10 DB Burpee 45/25# (no jump)

$$) Accumulate 3 min Plank (Floor or Rings)

 

BeaverTakeOver is coming 9/9 5pm

This Sat join coach Scott at Gabriel Park for endurance wod, meet by dog park/tennis courts

 

 

8/30 WOD

Row 750m
Mob: Couch or BandyFrontRack
2 Rounds
5 shoulder touch inchworms
5 GobletSquat
5 Ringrow
10 Lunges
 
 
1) Take 20:00 to find heavy single Squat
 
2) 21-15-9
Clean 135/95#
Wallballs
Supermans
 
 
Cool
QuadSmash 5 min/leg
Roll
 
$Pull up/dip progressions

8-21 – 8-26 WOD

 

Saturday: 8-26

For Time: 9:00am with coach Sam
 10am Yoga, 11:30 CF 101

201 class
5 wall walks- mod to inchworms or wall planks
400m run
20 T2B
20 burpees
5 wall walks
10 Push press 65/95
20 box jump 20/24″
20 burpees
5 wall walks
10 front rack lunge 95/135
20 pull-ups
20 burpees
11:30am class CF 101 with coach Sharon: Tabata: situps, pushups, pullups and squat

Friday: 8-25

Fridays we meet at the bar!
#barbellClub for 201 athletes at 6pm

WOD
WarmUp
Run or Row 400m
3 Rounds
5 GobletSqiat
5 InchWorm+PushUp
5 BootStrapper

1) DeadLift 6×2

2) 4 Sets

6 Deadlifts 225/155#
9 TTB
12 Burpee
Sprint to 1ST Gate (100m)

Rest/Walk back (100m)

*end of summer cycle testing next week!

$$DU, pull-up or dip progression work

 

Thursday: 8-24 WOD

Warm up/ mobility = see board
WOD:

21-18-15-12-9

Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Push Jerk (95/65)

50m run in between sets

 

Wednesday: 8-23 WOD

6X3 BackSquat

Then

Fran
21-15-9
Thruster 95/65
Pull up

 

Tuesday: 8-22 WOD

1) EMOM6 OHS x 2 reps @80-85% of 1RM

2) 3 Rounds ForReps

AMRAP :40 PushPress 75/35#
Rest :20
AMRAP :40 SitUp
Rest :20
AMRAP :40 MedBallClean 20/14#
Rest :20
AMRAP :40 KBS
Rest :20
AMRAP :40 FrontRackedBBLunge 75/35#
Rest :20

** 40 seconds of work at each station, 20 seconds of rest while rotating to next station.

 

Monday: 8-21 WOD * Enjoy The Total Solar Eclipse

No 11am workout

HERO WOD:  “Wittman”

Seven rounds for time of:

15  KB swings (53)

15  Power cleans (95)

15  Box Jumps (24)

 

8-17 to 8-19 WOD

8-19
Warm Up:
Run/Row
Mob – ant shoulders
1 length stretching lunge
1 length spiderman
2x 10 scap push-ups
     10 wall squats
WOD: FRELEN
400m run
21 thrusters (95/65)
21 kb swings (1.5/1pd)
21 pull-ups
400m run
15 thrusters
15 kb swings
15 pull-ups
400m run
9 thrusters
9 kb swings
9 pull-ups
$$ 3×20 wall ball sit-ups (20/14)

Fri 8/18

WarmUp
Run or Row 400m

2 Rounds
6 PushUp
6 PullUp
12 Passthrough

1) A. Deadlift 5×3 Rest :90
B. Bent over row 6-8 or
Dip or pull-up progression

2) AMRAP15
10 wall ball sit-ups
8 Burpee deadlift
100m ShuttleRun

Cool
Roll
*please note Open gym or reg CF class is at 6pm tonight.

 

Thur 8/17

1)EMOM10
Even dips 5-8
Odd Pull Up progressions

2) 5 Rounds For Time: 
5 HSPU
5 Power Cleans (135/95)
10 Burpees
10 T2B