2.13.19

Warm Up: 3 Rounds "Strict Cindy"

WOD: 24 min EMOM

1. 1-3 Rope Climbs

2. Max KB Swing 24/16

3. 14 Reverse Lunge Steps 115/75

4. Max Sit Up

Holiday Schedule 2/18

We will be running a Holiday Schedule for Presidents Day on February 18th.

9am Class ONLY!

Enjoy the Holiday and we will be back to normal schedule Tuesday,

CFVOM

2.12.19

SWOD: 10 min EMOM: Squat Snatch 3,3,3,3,2,2,2,1,1,1

WOD: For Time:

50 Overhead Squats 95/65

then… 3 Rounds

20 T2Bar

40 Double Unders

20 Pistols

Cool Down: 3 Rounds

30 Sec plank/30 2ct Flutter kicks

2.11.19

Warm Up: Ladders 4 x 20 yards

SWOD: 10 min EMOM

Odd- Run End of Building
Even- 10 Deadlifts 65%

WOD:  

4 Rounds For Time:
9 Muscle ups or Burpee Pull Up

12 Deadlifts 155/105

9 Hang Power Cleans

6 S2OH

Cool Down: 50 Sit Ups

Rowing Month

This month is a focus on Rowing and adding additional conditioning work to our routine.  It is always good to take some time and focus on one particular skill, so use this month to hone in on your rowing skills.  There is a ton to learn about the rower so ask us some questions as you work through these workouts! 

You can find the workouts posted on the back board at the gym. 

2.11.19

Warm Up: Ladders 4 x 20 yards

SWOD: 10 min EMOM

Odd- Run End of Building
Even- 10 Deadlifts 65%

WOD:  

4 Rounds For Time:
9 Muscle ups or Burpee Pull Up

12 Deadlifts 155/105

9 Hang Power Cleans

6 S2OH

Cool Down: 50 Sit Ups

2.8.19

Warm Up: Rowling

WOD(s): "Couplets"

11.4/14.1

10 min AMRAP

30 Double Unders

15 Ground 2 OH

13.4 

7 min AMRAP

3,6,9,12,15,18…

Clean & Jerk 135/95

T2B

14.2/15.2

0-3 min  2 x 10 OH Squats 95/65 10 C2B Pull Ups

3-6 min 2 x 12 OH Squats 95/65  12 C2B Pull Ups

6-9 min 2 x 14 OHS 14 C2B Pull Ups

… Keep going

15.4 

8 min AMRAP

3,6,9

HSPU

3 Cleans 185/125

12,15,18

6 Cleans 

21,24,27 

9 Cleans

16.3 

7 min AMRAP

10 Power Snatch 75/55

3 Bar MU 

2.7.19

swod: 10 min emom 5 deadlift

wod: 16 min amrap

odd: 10 thrusters then Max lateral burpees 95/65

even: rest

cool down: 3x 30 shoulder taps 15 sit ups 

2.6.18

Warm up: Ladders 4x 20yards

WOD: 30 sec on 30 Sec off

0-5 Row (Cal)

5-10 DB Clean and Jerk 50/35's

10-15 Push up (on DB's)

15-20 KB Swings (24/16)

20-25 Bar Muscle Up

25-30 Sit ups on DB's

2.5.19

Warm up: W/ partner

3 Rounds each

Partner A: 15/12 Cal AD

Partner B: Tempo Goblet Squats

WOD: 9-15-21-15-9

Front Squat 135/95

HSPU

50 Double Unders between Rounds

Cool Down: Wall Stretch