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WOD

Saturday

JJ

Saturday WOD w/ Shay – 8am

Partner WOD – 16 min AMRAP

9 Push Presses

12 cal Row

15 KB Swings

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Open Gym – 9am to 11

 

 


Friday

Susan

Partner WOD – “Death Race”

10 Rounds

15/10 Cal Bike or Row

10  Burpees

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CFL Spark (5:45am)

-Partner WOD from above

Box Brief: Friday is the last day of the 2019 nutrition challenge.  Take your “after” selfie photo to compare to your original.  Remember these are for you only.   Also, finish your score sheets with your daily points, body composition data and hand them to one of the coaches.  As we finish this challenge try to reflect and think about the lessons learned.  If you can pick up one positive habit you can consider it a success.

 


Thursday

Robin

Strength

Overhead Squats 2-2-2-2-2

WOD – Burner

7 min AMRAP

7 Hang Power Cleans

7 Box Jumps

Post weight and rounds to comments.

CFL Spark (12:10)

7 Rounds

7 Power Snatches

7 Overhead Squats

7 Box Jumps

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Wednesday

Rachel

Partner Build WOD

Block 1 – 12 mins

Partner A – Row

Partner B – 2 Rounds of 8 Ball Slams and 8  Step Back lunges w/ Ball

-Rest 2 mins

Block 2 – 12 mins

Partner A – KB March

Partner B – 1 Round of 7 Strict Toes to Bar and 14 banded Pull Aparts

Post name and partner to comments.

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

-Partner Core WOD from above

Box Brief:  Today is Body Composition testing day.  Stop by the Benessere Clinic anytime from 8:30 to 4:30.


Tuesday

Emily

Strength

RDL Clusters 5 x 3.3.3

WOD – Intervals

3 x 2on 2off

20/15 cal Bike or Row

then

Max Wall Balls with remaining time

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CFL Spark (12:10)

35-25-15-5

Calorie Bike or Row

Wall Balls

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Monday

Seth

WOD – Classic CF

5 Rounds

10 Power Cleans

10 Bar Facing Burpees

10 Chest to Bar Pullups

Post time to comments.

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

-Classic CF WOD from above

Box Brief:  The CrossFit Open starts next week.  Sign up now at games.crossfit.com.   We will be hosting Friday Night Lights for five weeks starting on Friday Febuary, 22nd at 7pm.  Age groups and scaling available for every workout.


Saturday

Ashley

Team WOD – 20 min Waterfall – 8am w/ Shay

6 Pullups

12 Box Overs

18 DB Snatches

20/15 Cal Bike or Row

Post team and calories to comments.

Open Gym – 9am to 11


Friday

Handstand Holds

WOD – Classic CF

3 Rounds

100 Double Unders

21 Deadlifts

12 Burpees

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CFL Spark (5:45am)

-Classic CF WOD from above

Box Brief:  We are about to enter our last week of the nutrition challenge.   Wednesday we will re-test our body composition at the Benessere Clinic and Friday is our final day.  Keep up the good work and finish strong.


Thursday

Staci

Strength

Tempo Overhead Squats

3-3-3-3-3

WOD – Build – 10 mins

12+12 DB Rows

12 Banded Good Morning

12 DB Step Back Lunges

Post weight to comments.

CFL Spark (12:10) – 16 min Build

Row/Bike 20/15 cals

80 ft Walking OH Lunges

12 Banded Good Mornings

12+12 DB Rows

Post name to comments.

 


Wednesday

Jamie

Partner WOD

18 min AMRAP

50-40-30-20-10

Wall Balls

KB Swings

Box Overs

Post partner and rounds to comments.

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

-Partner WOD from above


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