WODs

29 August 2015

SATURDAY SCHEDULE:

FREE INTRO CLASS:  12:30 p.m.

 

WARRIOR (9:00 a.m.)

A.  EMOTM:  6 Minutes

2 Burpee Muscle Ups

 

B.

1:  AMRAP:  3 Minutes; 1 Minute Rest

2: AMRAP:  6 Minutes; 1 Minute Rest

3.  AMRAP:  9 Minutes

  • 15 Push Ups
  • 10 Hang Cleans (115/75)
  • 12 Calorie Row
  • 10 Power Snatch (115/75)
  • 30 Double Unders
  • 10 Thrusters (115/75)
  • 30 KB Swings
  • 10 OH Squats (115/75)
  • 45 Burpees
  • * Get as far as you can within each AMRAP; starting at the beginning every round

 

 

WOD (10:30 and 11:30 a.m.):

WOD: 

4 RFT:

  • 15 Hang Cleans (Rx: 115/85)
  • 15 Ring Dips
  • 200m Run

 

CORE: 

Max Effort Ring L Sit

 

28 August 2015

SKILL: 

GHD Hip Extensions

 

WOD:

Team WOD:

Time Cap:  10 Minutes

4 RFT:

  • 20 Pull Ups
  • 20 Jumping Lunges
  • 20 Burpees
  • 20 Calorie Row

 

CORE:

GHD Hip Extensions

(A:  3 x 20;  Rx: 3 x 15; S: 3 x 10)

27 August 2015

STRENGTH:

Work Up to Heavy Squat Clean Thruster

 

WOD: 

AMRAP: 10 Minutes

10 DB Thrusters (45/25)

50 DUs

 

CORE:  

50 V-Ups

 

 

26 August 2015

STRENGTH:

Strict Press

5/5/5 @ 40/50/60%

 

WOD:

AMRAP:  7 Minutes

3 Deadlift (A: 225/155; Rx: 185/125; S: 155/105)

7 Box Jumps Up and Overs (24/20)

 

 

 

CORE:

60 Crab Toe Touches

 

 

25 August 2015

 

SKILL: 

Turkish Get Ups

 

WOD:

 

Front Squat Medley

3 Rounds For MAX Reps With The Following Weights:

 

Round 1: Rx:  185/135  S:165/115

Round 2: Rx:  135/95   S:115/85

Round 3:  Rx:  95/65   S:  75/55

 

Rest As Long As Needed Between Rounds (5 Minutes Minimum)

 

CORE:  

TGU (A: 20; Rx; 14; S: 8)

24 August 2015

STRENGTH:

Deadlift 5/5/5 @ 40/50/60%

 

WOD:

4 RFT:

  • 400m Run
  • 21 KB Swings (53/35)
  • 12 HSPU

 

 

CORE:

Parallette Shoot Thrus (A: 30; Rx: 20; S: 15)

 

 

22 August 2015

NEWS/ANNOUNCEMENTS:  

Special Shout Out to Charlie, Jordan, and Allen who are all completing their CF Level I this weekend!  Good luck Guys!

 

SATURDAY SCHEDULE:

FREE INTRO CLASS:  12:30 p.m. 

 

WARRIOR (9:00 a.m.):

A.  6 x 50 m sprints

 

B.  30 Clean and Jerk (185/115)

Complete 2 Bar Facing Burpees  after Each Rep

 

WOD (10:30 a.m. and 11:30 a.m.)

Team WOD:

30 Pull Ups

30 Thrusters

Row 1000m

40 Burpees over the Rower

Row 1000m

30 Thrusters

30 Pull Ups

(A:  115/75; Rx: 95/65; S: 75/55)

 

21 August 2015

STRENGTH:

Floor Press

5/5/5 @ 40/50/60%

 

WOD:

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

Push Press

Back Squat

(A: 115/85; Rx:  95/65; S: 75/55)

 

CORE:

60 Deadbugs

 

20 August 2015

STRENGTH:

EMOT2M:  14 Minutes

Work up to Heavy Clean and Jerk

 

WOD:

10 RFT:

10 Burpees

100m Sprint

 

CORE:  

Ring Support Hold

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

19 August 2015

STRENGTH:

Back Squat

5/5/5 @ 40/50/60%

 

WOD:

AMRAP:  8 Minutes

  • 7 Snatch (A: 115/85; Rx: 95/65; S:  75/55)
  • 14 C2B Pull Ups (S:  Pull Ups)
  • 21 DUs

 

 

CORE:

50 DB Side Crunches (A:  65/45; Rx: 45/25)

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.