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WOD

Thursday

Skill – On the min for 6

30 second of Double Under

Strength

Kendrick Farris Drills
-Clean and Jerk

Post reps and weight to comments.

CFL Spark (12:10)

4 Rounds
75 Double Unders

12 Push Jerks

8 Front Squats

Post time to comments.


Wednesday

Partner WOD – 24 min AMRAP

Row 200/150m

200ft Farmer Carry

20 Ball Slams

Post partner and rounds to comments.

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

-Partner WOD from above

CFL Evolve (11am) – 16 min AMRAP

10 Cal Bike or Row

10 Ball Slams

10 Lateral Box Overs

10 Ball Slams

Post rounds to comments.



Tuesday

Eric

WOD -Intervals

3 x 4 on 4 off

30 Wall Balls

then AMRAP
10 Pull Ups

10 Push Ups

10 Hang Power Cleans

Post rounds to comments.

CFL Spark (12:10)

-Interval WOD from above



Saturday

Destiny

Saturday WOD – 8am w/ Shay

50/40 cal Row or Bike

then 4 Rounds

20 KB Swings

20 Box Step Ups

50/40 cal Row or Bike

Post time to comments.

Open Gym – 9am to 11


Friday

Robyn

CrossFit Open WOD 19.4

For total time:

3 Rounds

10 Snatches

12 Bar Facing Burpees

Then, rest 3 mins before continuing with:

10 Bar Muscle Ups

12 Bar Facing Burpees

Time cap: 12 mins

Post time or reps to comments.

CFL Spark (5:45am)

-CF Open WOD 19.4

CFL Evolve (11am)

16 mins

10 Cal Bike or Row

20 Med Ball Marches

10 Cal Bike or Row

10 Bar Push Ups

10 Cal Bike or Row

10 Box Squats

Post rounds to comments.


Thursday

Chuck

Conditioning

2 x 500m Row

Skill

Kendrick Farris Drills

Clean and Jerk

Post time to comments.

CFL Spark (12:10)

3 Rounds

30/20 cal Bike or Row

12 Pullups

8 Power Cleans

Post time to comments.

 


Wednesday

Gonzo

WOD – Intervals

60 Double Unders

then AMRAP

7 Deadlifts

14 Air Squats

Post rounds to comments.

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

-Interval WOD from above

CFL Evolve (11am)

3 x 4 on 3 off

8+8 DB Snatch

20 Box Step Ups

then max cal Row or Bike

Post calories to comments.

 


Tuesday

Mike

Core WOD – On the min for 24

min 1 – 15 cal Bike or Row

min 2 – 100 ft Farmer Carry

min 3 – 12 Toes to Bar

min 4 – 30 Slam Ball Marches

Post name to comments.

CFL Spark (12:10)

-Core WOD from above


Monday

Krissy

Strength

Strict Press Clusters

4 x 4.3.2

WOD – “Death By Bar Facing Burpees”

min 1 – 1 Burpee

min 2 – 2 Burpees

min 3 – 3 Burpees

-Continue adding one repetition each minute until you cannot complete the reps

Post weight and reps to comments.

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

-“Death By Bar Facing Burpees”


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