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WOD

Tuesday

Ann

Strength

Front Squat

3-3-3-3-3

Benchmark WOD

“Flight Simulator”

10 x 30 Unbroken Double Unders

Post weight and time to comments.

CF Reloaded (12:10)

4 Rounds

40 Double Unders

20 DB Box Step Ups

12 Push Ups

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Monday

John

Benchmark WOD

“Jackie”

Row 1000m

50 Thrusters

30 Pullups

Post time to comments.

CF Reloaded (12:10)

-Benchmark WOD from above


Saturday

Trey

Saturday WOD – 8am with Shay

Team WOD – Waterfall start

18 mins

20 KB Swings

10 Wall Balls

5 Burpees

Row 200m

Post team name and meters to comments.

Open Gym – 9am to 11


Friday

Gonzo

Skill

Power Snatch

2-2-2-2-2

Build – 12 mins

12 KB RDL’s

10 Banded Glute Bridges

8 Box Jumps

Post weight to comments.

 


Thursday

Era

Partner Core WOD

Block 1 – 12 mins

Partner A – Row for Cals

Partner B – 2 Rounds – 10 Spider Pulls/10 Goblet Squats

rest 2 mins

Block 2 – 12 mins

Partner A – 60 Double Unders

Partner B – Hollow Hold/Superman Hold

Post partner to comments.

CF Reloaded (12:10)

-Core WOD from above

 


Wednesday

Anastasia

WOD – Interval

2 x 5on 5off

15 Push Presses – Buy In

then AMRAP

5 Strict Pullups

20 Plate Snatches

Post rounds to comments.

CF Reloaded (12:10)

-Interval WOD from above


Tuesday

Rowing

Strength – Clusters

Front Squat

3 x 5.5.5

Benchmark WOD

50 Burpees

Post weight and time to comments.

CF Reloaded (12:10)

Partner WOD

10 min AMRAP

1.2.3.4.5…

Row Cals

Burpee Over Rowers

Post name and rounds to comments.

 

 


Monday

Marten

WOD

16 min AMRAP

12 DB Snatches

9 Box Overs

6 Toes to Bar

Post rounds to comments.

CF Reloaded (12:10)

-AMRAP from above

Box Brief:  Congratulations to the November Committed Club (attended 16 classes or more)

Kitri – 24

Staci – 21

Jim – 20

Anedra – 19

Anna – 18

Krissy – 18

Ann – 18

Johnna – 18

Rachel – 17

JJ – 17

Ben – 17

Lindsay – 17

Brooke – 17

Anastasia – 16

John L. – 16

Bob – 16

 

 


Saturday

Wallballs

WOD – 8am with Shay

8 min AMRAP

15 Wallballs

12 KB Swings

8 Burpees

– Rest 2 mins

8 min AMRAP

12 Ball Slams

9 Goblet Squats

6 Box Overs

Post rounds to comments.

Open Gym – 9am to 11


Friday

Jim  :photo by Dave

Skill

Power Snatch

3-3-3-3-3

Build – 12 mins

30 Double Unders

12 DB Step Back Lunges

8+8 Lawnmower Rows

Post weight to comments.


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