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WOD

Wednesday

Nik

WOD

2 Rounds

30 Plate Snatches

30 Double Unders

30 Cal Bike or Row

30 Double Unders

30 Ball Slams

30 Double Unders

30 Box Jumps

30 Double Unders

Post time to comments.

CFL Spark (5:45am and 12:10)

-WOD from above

CFL Evolve (11am)

Partner WOD – 14 min AMRAP

14 DB Snatches

7 Spider Pulls

14 Box Step Ups

Post partner and rounds to comments.



Tuesday

Claressa

Strength

Front Squat

4-4-4-4-4

WOD – 8 min AMRAP

8 KB Swings

8 Thrusters

8 Pullups

Post weight and rounds to comments.

CFL Spark (12:10)

3 Rounds

400m Run

20 KB Swings

15 Thrusters

10 Pullups

Post time to comments.


Monday

Vivica

WOD – Intervals – 4 x 2 on 3 off

20/15 cal Bike or Row

then

Max Wall Balls in Rounds 1 and 3

Max Burpees in Rounds 2 and 4

Post reps to comments.

CFL Spark (5:4am and 12:10)

-Interval WOD from above



Friday

Weighted Marches

WOD – 15 min AMRAP

12/9 cal Bike or Row

10 Power Cleans

12/9 cal Bike or Row

10 Toes to Bar

-Rest 1 min after each round

Post rounds to comments.

CFL Spark (5:45am)

-AMRAP from above

CFL Evolve (11am)

20 min AMRAP

10 KB Dead Lifts

10 cal Bike or Row

10 Seated Presses

200m Fast Walk

Post rounds to comments.


Thursday

Chris

WOD – Classic CrossFit

1000m Run

30-20-10

Step Back Lunges w/ KB

KB Swings

1000m Run

Post time to comments.

CFL Spark (12:10)

-Classic WOD from above


Wednesday

Robyn

Partner WOD – 16 min AMRAP

50 Single Unders

15 Wall Balls

12 Plate Snatches

Post partner and rounds to comments.

CFL Spark (5:45am and 12:10)

-Partner WOD from above

CFL Evolve (11am)

Interval WOD – 3 x 3 on 3 off

3 Burpees

6 Air Squats

12 Ball Slams

18 Box Step Ups

-Max Cal Row or Bike with remaining time

Post calories to comments.


Tuesday

Jason

Strength – Overhead Squat

1-1-1-1-1-1

WOD – 7 min AMRAP

7 Deadlifts

7 Pullups

Post weight and rounds to comments.

CFL Spark (12:10)

4 Rounds

30/20 cal Row or Bike

12 Deadlifts

10 Chest to Bar Pullups

Post time to comments.


Monday

Jared

WOD – Intervals

4 x 2 on 3 off

200m Run or Row

10 Push Presses

then Max Burpee Bar Hops

Post reps to comments.

CFL Spark (12:10)

-Interval WOD from above


Saturday

Ben

Saturday WOD – 8am w/ Shay

15 min AMRAP

12/9 Cal Bike or Row

10 Ball Slams

12/9 Cal Bike or Row

10 Step Back Lunges w/ Slam Ball

-Rest 1 min after each round

Post rounds to comments.

Open Gym 9am to 11


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