2.25.19

Warm Up: PVC C+J

SWOD: 9 min EMOM 

3,3,3,2,2,2,1,1,1 Squat Clean + Jerk

WOD: 12 min AMRAP:

3 Man Makers 50/35

6 Ring Muscle Ups

6 Man Makers

12 Bar Muscle Up

9 Man Makers

18 C2B Pull Ups

 

2.22.19

WOD: 19.1

15 min AMRAP

19 Wall Balls 20/14

19 Cal Row

Cool down: 3-5 Rounds

10 Ring Dips

10 Goblet Squats 24/16

 

2.21.19

warm up: 3x 10 yrd broadjump, 10 good mornings, 10 yrd death walk, 10 air squat 

wod: 4 rounds for time 

row 500m 

15 deadlifts 185/135

15 push ups h.r

15 box jump overs 24/20

 

cool down: 50 sit ups 

2.20.19

Warm up: Run 400m/30 Sit ups/ Run 400m

WOD: 7 Rounds starting every 3 min

3 Muscle Ups

6 Clean and Jerks 155/105

9 HSPU

Max Burpees 6" target in remaining time

Cool Down: 5x 45sec plank/15 sec rest

2.20.19

Warm up: Run 400m/30 Sit ups/ Run 400m

WOD: 7 Rounds starting every 3 min

3 Muscle Ups

6 Clean and Jerks 155/105

9 HSPU

Max Burpees 6" target in remaining time

Cool Down: 5x 45sec plank/15 sec rest

2.15.19

Warm Up: Rowling

WOD: 

"Triplets"

12.4/13.3

12 min AMRAP

150 Wall Balls/90 Double Unders/30 Muscle ups

13.2

10 min AMRAP

5 S2OH115/75/10 Deadlifts 115/75/ 15 Box Jumps 24/20

15.3

14 min AMRAP

7 Muscle ups/50 Wall Balls/100 Double Unders

18.1

20 min AMRAP

8 T2B/10 DB C&J/ 14/12 Cal Row

 

 

2.14.19

WOD: "Flirty 30" 

for time (30 min cap) 155/105

30 cal row 

30 thrusters 

30 c2b pull ups 

30 clean & jerks 

30 burpee box jump overs 24/20 

30 snatches 

30 wall climbs 

 

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