Tuesday 1/20/15

WOD 20 Minute AMRAP: 20 Double unders, 10 Burpees over the bar, 5 Front squats 205/135.

Monday 1/19/15

WOD For time: 21-18-15-12-9-6-3 reps of, Sumo deadlift high pull 75/55, Push press 75/55.  

Saturday 1/17/14

WOD In teams of two, 14 minute AMRAP: 5 Kettlebell swings 53/35, 7 Lateral jumps over pvc 24/20, 1 Hang clean 135/95. Every round add an additional hang clean. Score is total number of hang cleans. Attention: For the Challenge, remember your logs are due tomorrow.  Weekends are the hardest so make sure you prep … Read more

Friday 1/16/15

WOD Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters @ 100/65, 15 Chest to bar Pull-ups. If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. It’s time! … Read more

Thursday 1/15/15

WOD 4 Rounds of: 500 Meter row all out sprint. Complete rest between rounds. Attention:  If you are interested in Ladies Night, please write your name on the board or e-mail Julia as she will be giving the final total to the instructor on Friday and then shooting the group an e-mail!! 

Tuesday 1/13/15

WOD Split Jerk: 3-2-1-1-1-1. Then 10 minute EMOM: 2 Split jerks @ 60% of 1RM, 15 Ab mat Sit-ups.

Monday 1/12/15

WOD  Tabata: Kettlebell swings 70/53, Air squats, 1 Min rest. 5 Meter sprints, Deadlift 135/95. Athletes will perform tabata sets alternating movements (i.e. 1 round of kettlebells followed by 1 round of air squats). Attention:  CF Helo Ladies Night will be on Saturday, Feb. 7th! Details are on the board and spots are limited!!  Second, … Read more

Saturday 1/10/15

WOD 4 Minute AMRAP: 1 Rope climb, 30 Double unders. Rest 2 Minutes 4 Minute AMRAP: 12 Wall balls, 30 Double unders, Rest 2 Minutes, 4 Minute AMRAP: 15 GHD sit-ups, 30 Double unders. Remember to wear long socks! Attention: We have had some add-ons to our Challenge! Whohoo more money in the pot!! So here … Read more

Friday 1/9/15

WOD 13.1 17 Minute AMRAP: 40 Burpees, 30 Snatches 75/45, 30 Burpees, 30 Snatches 135/75, 20 Burpees, 30 Snatches 165/100, 10 Burpees, AMRAP Snatches 210/120.