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WOD

Tuesday

Travis -photo by Dave

WOD – Intervals

3 x 4on 4off – AMRAP

Interval 1

20 KB Swings

40 KB Marches

20 Wall Balls

Interval 2

15 KB Swings

30 KB Marches

15 Wall Balls

Interval 3

10 KB Swings

20 KB Marches

10 Wall Balls

Post rounds to comments.

CFL Spark (12:10)

-Interval WOD from above

 


Monday

Amy

Strength

Step Back Lunges

14-14-14-14

WOD

10-9-8-7-6-5-4-3-2-1

Ball Slams

Toes to Bar

Post weight and time to comments.

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

3 Rounds

15/12cal Row or Bike

25 Ball Slams

15/12cal Row or Bike

25 Toes to Bar

Post time to comments.


Saturday

John

Team WOD – 8am

15 min AMRAP

12/9 Cal Bike

120ft Shuttle Run

2 Burpee Box Overs

40ft Bear Crawl

Post team name and rounds to comments.

Open Gym – 9am to 11

 

 


Friday

Rachel

Benchmark WOD

“Jackie”

Row 1000m

50 Thrusters

30 Pull Ups

Post time to comments.

CFL Spark (5:45am)

-Benchmark workout from above


Thursday

Dave

Skill/Strength

Clean and Jerk

5 x 2 + 1

WOD – On the min for 10

Odd – 7 Low Hang Cleans

Even – 12 Ball Slams + 6 Perfect Push Ups

Post weight to comments.

CFL Spark (12:10)

50 Cal Row/Bike

40 Hang Cleans

30 Hand Release Push Ups

20 Ball Slams

10 Push Presses

Post time to comments.


Wednesday

Pat

Partner WOD

16 min AMRAP

14 KB Swings

10 Spider Pulls

6 Burpee KB Hops

Post partner and rounds to comments.

CFL Spark (5:45 and 12:10)

-Partner WOD from above

 


Tuesday

Krissy

WOD – Intervals

3 x 4 on 4 off

AMRAP

10 Deadlifts

14 Plate Snatches

18/14 Cal Bike or Row

Post rounds to comments.

CFL Spark (12:10)

-Interval WOD from above


Monday

Ben

Strength

Front Rack Step Back Lunges

12-12-12-12

Benchmark WOD – Flight Simulator

10 Rounds

30 Unbroken Double Unders

Post weight and time to comments.

CFL Spark (12:10)

5 Rounds

50 Double Unders

10 Front Squats

-Rest 1 min after each round

Post time to comments.

 


Saturday

Good Mornings

Saturday WOD – 8am w/Shay

Row 500m

50 Weighted Box Step Ups

50 KB Swings

50 Wall Balls

50 Ball Slams

Row 500m

Post time to comments.

Open Gym – 9am to 11

 



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