7.10.19

Warm Up: Front Squat

SWOD: 16 min EMOM

Odd- Row 45 Sec

Even- 10 Front Squats

WOD: For Time

10,8,6,4,2 of each

Thruster 135/95

Muscle Up

*Run 200m Between Rounds

7.9.19

SWOD: 9 min EMOM – 3 Squat Snatches

WOD: 16 min AMRAP

21 C2B Pull ups

15 Over/Unders

9 Hang Squat Snatch 95/65

Cool Down: 5 Rounds: 30 sec plank, 30 shoulder taps

7.8.19

Warm Up: Power Cleans

WOD: 14 min EMOM

Odd- 5 Power Clean

Even- Max Cal AD

2 min Rest

14 min EMOM

Odd- HS Variation

Even- Max Step Ups 20/15"

 

7.8.19

Warm Up: Power Cleans

WOD: 14 min EMOM

Odd- 5 Power Clean

Even- Max Cal AD

2 min Rest

14 min EMOM

Odd- HS Variation

Even- Max Step Ups 20/15"

 

7.5.19

WOD: 

"Annie" 

50-40-30-20-10

Double Under

Sit up

@10 on clock

30-20-10

DB Snatch 50/35

Burpees to 6" target

@20 on clock

"Karen"

150 Wall Balls 20/14

 

7.5.19

WOD: 

"Annie" 

50-40-30-20-10

Double Under

Sit up

@10 on clock

30-20-10

DB Snatch 50/35

Burpees to 6" target

@20 on clock

"Karen"

150 Wall Balls 20/14

 

7.3.19

warm up: rowling 8 min 

 

wod: 20 min amrap 

200m run 

12 clean & jerks 135/95

9 box jumps 30/24

6 snatches 135/95

 

cool down: 3x 20 t2b, 30 russian twists 

Fourth of July

Schedule for the 4th of July week will be as follows:

Regular Schedule Monday -Wednesday

CLOSED Thursday July 4th

Regular Schedule Resumes Friday July 5th

Enjoy the holiday!

CFVOM

7.2.19

SWOD: Every 30 sec for 7 minutes: 3 Deadlifts (70-80%)

WOD: 

4 Rounds

18 Push up

18 Pull up

18 Air Squats

then… 3 Rounds

12 HSPU

12 C2B Pull ups

12 Pistols (alternating)

Then… 2 Rounds

6 SHSPU

6 Bar Muscle Ups

6 Weighted Pistols 12/8kg

 

 

8 Year Anniversary 7.1.19

Warm Up:  Movements

WOD: 

8 min EMOM

8 Burpee 6"

8 Single Arm Thruster 50/35

8 min AMRAP

Step Ups 20"/15" 45/35

8 min EMOM

8 Bupee 6"

8 Single Arm Thruster

For Time

200 m Lunge