Strength WOD Push Press 6/6/6/6 (3 second pause at the top of each rep) WOD 10 Push Press 10 Lunges 10 Pull ups 10 Minute AMRAP Rest 2 Minutes 5 Minutes of :20 Hollow Hold :20 Flutter Kicks :20 Rest Fitness: 95/65 Performance: 115/75 Open: 135/95 Get ready for some Core work today!
Strength WOD EMOM for 20 Minutes EVEN: 3 Power Snatch ODD: 6 High Box Jumps WOD 60 Cal Row 30 Burpee Box Jumps DRIVE 5:30 pm CFH Every 2 Minutes for 10 Minutes 8-10 Pull ups 10 Bent over DB Rows 10 Bicep Curls For quality Not Time From 10-25 Minutes Min 1: 20 Wall … Read more
WOD 1 Minute Max Assault Bike 10 Slow DB RDLS Rest 2 Minutes 20 Push Ups 30 Sit ups 50 Doubles Rest 2 Minutes 4 Rounds DRIVE30 11:30 am For 16 minutes, every 4 minutes complete: 200 m Run 20 Single arm press in lunge (10 on each arm) 60 Flutter Kicks High Plank with … Read more
Skill Work Pull up Track 5 Negatives 10 Barbell Rows (overhand grip) 4 Rounds Muscle Up Track 5 Ring to Chest Pulls (2 second pause at the top) 5-10 Ring Dips (strict) 4 Rounds WOD 400 M Run 12 Squat Cleans 3 Rounds Fitness: 115/75 (15 front squats) Performance: 155/105 Open: 185/125 This is the beginning … Read more
Strength WOD Take 15 Minutes to Find a 1 RM in this Complex 2 Push Press + 1 Push Jerk (This will be the lift in our new cycle) WOD 5 Push Press 7 Toes to Bar 9 KB Swings 5 Minute AMRAP Rest 2 Minutes 5 Push Press 7 Toes to Bar 9 KB … Read more
CFH: Open Gym 9-12 Capacity Class
Strength WOD EMOM for 8 minutes 1 Squat Clean + 1 Hanging Power Clean + 1 Jerk WOD 10 min AMRAP 40 Double Unders 15 DB Squat Cleans 10 Handstand Push ups DRIVE 12 min EMOM Min 1: 15 KB Deadlifts Min 2: 20 Wall Balls Min 3: Max Low Plank Rest until the 16 … Read more
WOD 30 Minute AMRAP 1 Snatch (power or squat) 400 M Run 30/21 Cal Row 20 Box Jumps *Go as heavy as possible on the Snatch Snatch with a smile like Tara.
Strength WOD Every 3 Minutes for 15 Minutes 10 DB Step ups 10 Archer Ring Row :30 Weighted plank WOD 40 Wall Ball 30 KB Swings 20 DB Burpees 2 Rounds Fitness: 35/26 Performance: 53/35 Open: 70/53 DRIVE 5:30 pm at Fed Every 2 Minutes for 10 Minutes 20/16 Cal Row Max Pause Jump Squat … Read more
Strength WOD 10 DB Push Press (1 DB in each hand. 5 Single arm with the Right then the Left) 20-30 Second Nose to Wall Handstand Hold or Shoulder Taps Max Bent Hollow Body Hold 4 Rounds WOD Every 3 Minutes for 12 Minutes 400 M Run Max Push Jerk Fitness: 115/75 Performance: 135/95 Open: … Read more
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