Weekly WODs: 12/11/17-12/15/17

 

 

MONDAY

“Power Play”

EMOM x 5
Clean Pull + Hang Power Clean + Power Clean
50% Across of estimated 1RM Clean

 EMOM x 5
1 Power Clean
Climb in weight to find a Heavy Single for Day

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is up.

 

TUESDAY

AMRAP 30 Min

35/25 Calorie Row
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)
9 Strict Ring Dips

 

WEDNESDAY

“Diane”

21-15-9
Deadlifts (225/155) 
Handstand Push-ups

 

THURSDAY

”31 Heroes”

AMRAP 31 min. Partner 1 completes full round while partner 2 rests, then switch. Options available without partners.

8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

 

FRIDAY

Accessory Work/Skill Day

Handstand Complex- 3 RFQ: 5 Donkey Kicks + 5 Walk-Ups + 5 Negative HSPU


4 Rounds:
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds

 

 

 

 

 

 

 

 

 

 

 

 

Weekly WODs: 12/4/17-12/8/17

 

MONDAY

“Big Nasty”
3 Rounds:
7 Bar Muscle-Ups (For Fitness: Burpee C2B or Burpee Pull-up)
50 Air Squats
10 Hang Power Snatches (115/80)

TUESDAY

AMRAP 20:
10 HPC (115/80)
30 Calorie Bike/Row
16 Butterfly Situps

WEDNESDAY

5 RFT
12 Toes to Bar
16 Deadlifts (135/95)
20 OH Lunges (35/25 Plate)

THURSDAY

Alternating Tabata x 16 (8 each)
Empty Bar Back Squats
Double Unders

 

FRIDAY

60 Push Press (65/45)
30/21 Calorie Row
15 Overhead Squats (115/80)

 

 

Weekly WODs: 11/27/17-12/1/17

We have until Thursday to get the CRPS donation jug filled up! Thanks to all of you that have donated already to help Josie reach her goals and spread awareness!

Starting December 1st, we will be collecting warm winter accessories to donate to the community. Gloves, scarves, hats, anything you’ve got to share, please bring!

 

MONDAY

15-12-9

Clean and jerk (105/85)

C2B

 

TUESDAY

50-40-30-20-10

RKBS (53/35)

Sit-ups 

 

WEDNESDAY

50 med ball cleans (20/14)

25 push jerks (155/105)

50 med ball cleans 

 

THURSDAY

RomWOD 

 

FRIDAY

4 RFT 

3 deadlifts (1/2 BW)

6 burpees 

9 box jumps 

 

 

 

 

Weekly WODs: 11/20/17 - 11/24/17

MONDAY

3RFT

50 Wall Balls (20/14)
30 Butterfly Sit-ups
20 Pull-ups



TUESDAY

20-Min AMRAP of:

15 Squat Cleans (3/4 of BW)
25 DUs

 

WEDNESDAY

A) Complex: 3-3-3-3-3

Barbell Bent Row + Snatch Grip Push Press + OH Squat

B) 1RFT (Sprint-style)

21 Deadlifts (95/65)
15 Air Squats
9 HRPU

 

THURSDAY

Happy Thanksgiving! No classes today.

 

FRIDAY

One class at 10am! Bring a friend if you'd like. 

FT:

50 Box Jumps (24"/20")
3 Rope Ascents
50 RKBS (53/35)
2 Rope Ascents
50 Power Snatch (45/35)
1 Rope Ascent

 

**NO SATURDAY WOD THIS WEEK**

Weekly WODs: 11/13/17 - 11/17/17

We are excited for this week! First of all, we have some accessory work geared toward strengthening your shoulders and hips that we are starting to implement. This is just another way for us to make sure we are taking care of your bodies and getting those joints strong and healthy!

Secondly, our nutrition challenge starts Monday! This is not just for people looking to lose fat... this is universal, guys. We have some great habits for you to work and are excited to see what the next 6 weeks bring! $10 buy-in only if you want a chance to win money... otherwise, just grab a packet and follow along! The challenge ends on Christmas Eve.

Finally, the "Josie" WOD is this coming Saturday, November 18th at 10am at CFG. Come show your support and raise awareness and money for CRPS research. This hits home as Josie is a part of our gym family! Don't forget we have a jug in the lobby for your spare change until the end of the month. A few members who shall remain nameless have made sure that it's getting filled up... and when that happens, us coaches have pledged to complete a WOD of your guys' choice.... if that's not motivation to donate, we don't know what is.

 

 

MONDAY

50 FTKE
15 Thrusters (45/35)
20 Pull-ups
12 Thrusters (75/55)
15 Pull-ups
9 Thrusters (105/75)

TUESDAY

5 RFT:
25 Push-ups
20 Back squats (BW for RX)
25 Sit-ups

WEDNESDAY

15-Min AMRAP of:
7 Calorie row
15 Power cleans (you choose the weight, must be the same for bench press as well)
15 Bench press

THURSDAY

3 RFT of:
15 Muscle snatches (95/65)
15 Box jumps (24'/20")
30 DUs

FRIDAY

1 RFT of:
21 Burpee rope slams
15 Dips
9 Wall balls (20/14)