10/26 – 10 27 WOD

10/27

1) BackSquat 4*10
2) AMRAP10
10 TTB
10 RingDip
Run 100m

 

1. EMOM 7×3 snatch

2. AMRAP20

50 Double Unders
30 KBS
15 Push Ups
15 Wallball situps

10/23 WOD

Bench 4×8 reps

Power clean 10-5-3-1-1-1-3-5-10 reps

or Fitness

15min Cindy

10/22

Helen

all classes

9am,10am,11:30am

10/9 and 10/18 WOD

Wednesday:

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
10 SupineRow
10 WallSquat
WarmUp BackSquat

Testing!
1) Take 20:00 to find your 1RM BackSquat

2) 21-18-15-9
KBS 32/24 kg
TTB
boxover

 

Tuesday:

1. Gymnasty EMOM 2. Annie

Monday Testing

1. Push Press 5, 5, 3 1 wave
2. Soji’s Brthday WOD
3. 5 rounds: 6 cleans, 9 burpee over bar, 200M

 

Sat. See board

Friday:

1. EMOM 8 x 3 Deadlift
2. 5 Rounds for Time of:7 Deadlifts 70% of 1.5 burpee pullups

   1 length bear crawl

    

Thursday:

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Wednesday:

1) EMOM8 x 3 BS

2) 4 Rounds
3 MuscleUp (scale: 6 C2B, 6 RingDip)
6 PowerClean 135/95#
12 lunges

 

Tueday:

1. Gymnastic skill 15 min- see board
2. 10 minutes of:
   3 burpee box jump-overs
   3 deadlifts
   6 burpee box jump-overs
   6 deadlifts
   9 burpee box jump-overs
   9 deadlifts
   Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

 

Monday

1.Emom8 x 3 PushPress

2. Jackie

 

Last week of cycle testing next week!

10/7 WOD

9:00am Free class to those NEW to CFSWP, great for beginners.

10am 6 week Getting Started Challengers.

11:30am CF 101

See Board! 😀

10/6

WarmUp
And goal review- See board

1) Deadlift 5×3; Rest 2:00

2) 21-15-9-6

Deadlift (60% from 1.)
Boxjump

Cool

8/4 WOD

WarmUp – see board

Circle up for snatch review

1) 5×3 snatch; Rest as needed

2) AMRAP 15

5 DB snatch 53/35

100 M run

15 wall balls 24/20″

8/3 WOD

WarmUp
Row 500m
BandyHam+QuickHip
3 Rounds
10 RingRow
10 HollowRock
:30 Plank
WarmUp BackSquat

1) BackSquat 5×3; Rest 2:00

2) 4 Rounds ForTime
3 WallWalk
10 RenegadeRow 40/25#
Row 500m

10/2 & 10/3 WOD

10/3

WarmUp
Row 500m
3 Rounds
:10 HSH
10 OHS+PassThru (pvc)

1) AMRAP4
10 OHS 95/65#
20 DoubleUnder
Rest 4 min

2) AMRAP4
10 FrontRackedAltLunge 95/65#, 5/Leg
10 PullUp
Rest 4 min

3) AMRAP4
10 boxjump 24/20″, 5/Leg
10 RingDip
Rest 4 min

4) AMRAP4
Row for meters

Cool
SmashQuads/Glutes
Roll

 

Monday 10/2

5×3 PushPress

5 Rounds
200m FarmerCarry
20 PushUp hands on DB
10 DB PushJerk