Workouts

Metcon AMRAP 25 minutes ___ Cal Row 15 Bar Facing Burpees10 Power Cleans Rest 1 minute  Fitness: 75/55 (12 Cals) Performance: 115/75 (15 Cals) Open: 135/95 (18 Cals)  **Increase the load on the cleans by 20/10 every other round**You will make 2-3 jumps in weight. Respect the 10s DRIVE Every minute on the minute for 9 minutes (3 sets):Station 1 – … Read more

Capacity Class 9:00am at CFH w/ Coach Hugh Open Gym 9:00am – 12:00pm at CFH 1:00pm – 3:00pm at CFHE

Workout 400 M Run20 Front Squats20 Push ups 800 M Run40 Goblet Squats40 Push ups 400 M Run20 Front Squats20 Push ups Fitness: 95/65 (35/26)Performance: 115/75 (53/35)Open: 135/95 (70/53) DRIVE 22 Min AMRAP 50′ Walking Lunge50′ Bear Crawl20 Dumbbell Push Press (Hold two DBs, press one, get 10 on each side)15 DB Deadlifts (hold DBs touch … Read more

Strength EMOM for 10 minutesHang Snatch + Power Snatch  EMOM for 10 minutes Fitness: 1 Power Snatch + 2 Hang Power Snatch Performance: 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch Open: 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch *Build up in load every other minute* MetCon 3-3-6-6-9-9-12-12…climb … Read more

Skill WOD E2MOM for 10 minutes:30 Right Plank:30 Left PlankMax Ring Dips MetCon 40 Wall Balls30 Russian Kettlebell Swings20 Sit-Ups 4 Rounds   Fitness: (14/10) 35/26Performance: (20/14) 53/35 Open: (20/14) 70/53

MetCon “BowFlex”- Courtesy of CFNE  5 Rounds On The 5:0010 Strict Pull-ups___ Calorie Row10 – 8 – 6 – 4 – 2 Deadlifts *Build in weight each round Fitness: 18 Cals (Barbell Row with a 2 second pause at the top) Performance: 25 Cals (Chin over Bar) Open: 30 Cals  (Chest to Bar Strict)  You should have … Read more

MetCon AMRAP 6 MinBuy in: 150 Doubles12 OHS6 Burpee Box Jumps Rest 5 AMRAP 6 MinBuy in: 150 Doubles9 OHS6 Burpee Box Jumps Rest 5  AMRAP 6 MinBuy in: 150 Doubles6 OHS6 Burpee Box JumpsFitness: (45/35) (75/55) (95/65)Performance: 75/55 (95/65) (115/75)Open: 95/65 (115/75) (135/95)  *Pick weights and progressions that allow you to get multiple rounds … Read more

Strength 5 Min EMOM – Empty Barbell5 High Hang Power Cleans5 Low Hang Squat Cleans5 Front Squats Rest 3 Min and increase weight 5 Min EMOM – Light/Moderate3 High Hang Power Cleans3 Low Hang Squat Cleans3 Front Squats Rest 3 Min and increase weight 5 Min EMOM – Heavy1 High Hang Power Clean1 Low Hang … Read more

WOD 800 M Run 60 Air Squats  10 Muscle ups 3 Rnds Fitness: 15 Pull ups/10 Box Dips Performance: 10 Muscle upsOpen: 12 Muscle ups  DRIVE 0-10 100 Wall Balls3 Burpees at the bottom of every minute (including the first minute)  10-20 100 KB Swings 5 Sit ups at the bottom of every minute (including the first minute)  20-30 100 Cal Row (every 20 cals, … Read more

Strength EMOM for 20 MinutesEVEN: 3 Power SnatchODD: 6 High Box Jumps MetCon 60 Cal Row30 Burpee Box Jumps