WOD Monday 10/8/18

WOD Monday 10/8/18

Strength: deadlift Wendler 90%x3+ WOD: 10 Rounds 3 Power Snatch 115/80 6 Single Arm DB OHS 40/25 9 Push Up w release   CF LITE deadlift/sumo deadlift high pull 3×10 WOD: 6 Rounds 6 dB Snatch 10 PCV overhead squat 10 Push Up w release...

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WOD Saturday 10/6/18

WOD Saturday 10/6/18

GLEN (TIME) For Time: 30 Clean and Jerks, 135/95 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees     CF LITE METCON (TIME) Scaled Glen 20 Clean and Jerk 135/95 800m Run or 1000/900m Row 20 Pull ups or 25 Ring Row 800m Run or...

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WOD Friday 10/5/18

WOD Friday 10/5/18

Strength: back squat or bench press 1×10   WOD: 17 min AMRAP 400 Meter Run 30 Thrusters (75/55 lbs) 20 Chest to Bar* 20 Handstand Push-Ups 30/20 Calorie Row   CF LITE back squat 3×10   WOD: 17 min AMRAP 200 Meter Run 30...

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WOD Thursday 10/4/18

WOD Thursday 10/4/18

Strength: overhead squat 2RM   WOD: 20 min time CAP 5 Rounds 30 Double Under 6 Renegade Row + Box Step over* 30 Sit ups Rx 40/25 Rx+ 50/40 1 Renegade Row = Push up + Row Rt arm + Row Left arm *measure box top height to knee cap level  CF...

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WOD Wednesday 10/3/18

WOD Wednesday 10/3/18

Gymnastics   WOD: (10) 1-minute rounds of: 7 burpee bar hops Max reps of Power Clean 135/95 Rest 1 min between each round *count only Power Clean reps   CF LITE gymnastics   WOD: (10) 1-minute rounds of: 5 burpee bar hops Max reps...

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WOD Tuesday 10/2/18

WOD Tuesday 10/2/18

Strength: Press emom complex WOD: Complete all 6 Rounds of one exercises before moving onto the next one. Rest 1 min between each exercises For max reps at each station: DB Hang Squat Clean DB Jumping lunges Row for Calories DB Walking lunges DB...

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WOD Monday 10/1/18

WOD Monday 10/1/18

Strength: deadlift   WOD: 7 Rounds 5 Power Snatch 1 Round Cindy Rx Barbell 95/65 Rx+ Barbell 115/80   CF Lite: deadlift   WOD: 5 rounds 10 ring row 10 push up 10 air squat   CF Endurance: Dynamic Warm up core work: 50 ab mat...

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WOD Saturday 9/29/18

WOD Saturday 9/29/18

Teams of two Cal Row Pull Up Wall Balls 20/14 OH Walking Lunges 45/25 1 arm DB Snatch 40/25 Burpees   100 reps of every exercise on the list, you decide the sequence, but finish the 100 before turning to the next one. Only one person works...

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WOD Thursday 9/27/28

WOD Thursday 9/27/28

Gymnastics   WOD: For Time 9 Squat Clean 95/65 15 Power Snatch 21 Thruster at the 6 min mark 3 Rounds 15 Wall ball 20/14 12 Toe to Bar at the 12 min mark 6 Rounds 50 Double Under 12 Burpee

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WOD Wednesday 9/26/18

WOD Wednesday 9/26/18

Strength: 11 min Emom push press + push jerk   WOD: Run 200m, 15 Power Clean (135/95) Run 200m, 12 Power Clean (155/110) Run 200m, 9 Power Clean (175/125) Run 200m, 6 Power Clean (195/135)

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