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WOD

Wednesday

Lindsay

Partner WOD – 22 min AMRAP

80 cal Row/Bike

60 Box Overs

40 Pullups

Post partner and Rounds to comments.

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

-Partner WOD from above



Monday

Bill

Strength

Sumo DeadLift

3-3-3-3-3

WOD – 10 min AMRAP

6 Pushups

9 Ball Slams

12 Air Squats

Post weight and rounds to comments.

CFL SparkĀ  WOD (5:45am and 12:10)

100 Double Unders

80 Air Squats

60 Ball Slams

40 Box Jumps

20 Burpee Pullups

Post time to comments.

 

 


Saturday

Dest

Saturday WOD – 8am w/ Shay

Row 500m

50 Wallballs

50 KB Swings

50 Box Overs

Row 500m

Post time to comments.

Open Gym – 9am to 11

 


Friday

Dave

WOD – 18 min Team Waterfall

5 Toes to Bar

7 Burpees

9 Plate Snatches

12/10 cal Bike

Post team and total calories to comments.

CFL Spark (5:45am)

-Team Waterfall WOD from above

 


Thursday

Jim

Benchmark WOD

“DT”

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Post time to comments.

CFL Spark (12:10)

-Benchmark WOD from above


Wednesday

 

Kris

WOD – Intervals

3 x 3 on 2 off

20 Wall Balls

then AMRAP

30 Double Unders

5 Burpees

Post rounds to comments.

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

-Interval WOD from above


Tuesday

Kolbie

Core WOD – On the min for 24

min 1 – Row/Bike 15 cals

min 2 – KB Front Rack March

min 3 – 6 + 6 Palov Press

min 4 – 12 Ball Slams

Post name to comments.

CFL Spark (12:10)

-Core WOD from above


Monday

Anedra

Strength

Sumo Deadlift 4-4-4-4-4

WOD -Burner

4 Rounds

10 Thrusters

10 Pullups

Post weight and time to comments.

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

3 Rounds

40 Box Overs

30 KB Swings

20 Thrusters

10 Pullups

Post time to comments.

 



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