WODs

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Friday, August 16, 2018

August 16, 2018

Sign up HERE for the CFI Clubs!

3 rounds

  • Double Under x 40 
  • DB Snatch x 20, alternate hands. Use a medium weight.
  • Rest 2 minutes
  • Assault Bike 10/8 cals
  • Burpee 10
  • Rest 2 minutes

Perform each couplet as fast as possible.

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Wednesday, August 15, 2018

August 14, 2018

Sign Up HERE for the CFI CLUBS

  • Last week to sign up!
  • Choose from 1 area (Gymnastics, Barbell or Bodybuilding)

Individual or Team 5K Row (25 min CAP)

+

CashOut: TABATA Core/Trunk

REMINDER: Nutrition discussion and Yoga @6:30pm Thursday with Molly.

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Tuesday, August 14, 2018

August 13, 2018

Level 1

Cindy

20 minute AMRAP

  • 5 PullUps
  • 10 PushUps
  • 15 Air Squats

Level 2

Mary

20 minute AMRAP

  • 5 HSPU
  • 10 Pistols/alternate legs
  • 15 PullUps

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Monday, August 13, 2018

August 12, 2018

Click HERE to sign up for CFI CLUBS

  • Choose between Barbell, Gymnastics or Bodybuilding templates
  • Last week to sign up!

A) 1RM Sumo Deadlift

B) 1RM Wide Grip Bench Press

Bonus Accessory work with time remaining:

  • 50 Banded Hip Bridges and 50 Banded Tear Aparts

Reminder: Monday Mindfulness from 7:15-7:45pm

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Friday, August 10, 2018

August 9, 2018

5 Rounds, each for time:

  • Row 300m (males) /250m (females)
  • 10 Thrusters 85/53#
  • 10 KB Swings 53/35#

Rest 3:00 

Scaling examples:

  • Row 250m/200m
  • 10 Thrusters 65/33#, 45/15#
  • 10 KB Swings 44/26#, 35/20#

Floor the gas pedal each round!

Workout followed by short yoga flow.

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Wednesday, August 8, 2018

August 7, 2018

“Taylor”

4 rounds for time of:

If you’ve got a 20 lbs/14 lbs vest or body armor, wear it.

20 minute cap.

Scaling ideas: Shorten the run so that it will take you no more than 2:30 per round. Sub 5-10 Burpee Pull-Ups for Muscle-Ups. Pull-Ups can be jumping.

Cash out: Banded hamstring stretch x 2 mins/side, roll upper back x 2 mins and hold child’s pose x 2 mins

Reminders:

Yoga with Angela Thursday at 6:30pm, after open gym! Free for members, $10 for a drop in.

REGISTRATION IS OPEN for CFI Clubs. Check your e-mail from Monday!

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Tuesday, August 7, 2018

August 6, 2018

A) 5 sets of the complex:

  • 1 Pressing Snatch Balance
  • 2 Snatch Balance

10 minutes to complete all 5 sets

B. Using 60-70% of 1RM:

EMOM x 12 mins

  • 1 Snatch Pull
  • 1 Power Snatch
  • 1 Squat Snatch (scale to power snatch plus overhead squat)

Cash out: Couch stretch 2 mins/side + accumulate 2 minutes in a relaxed hang from bar/rings

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Monday, August 6, 2018

August 5, 2018

A) Sumo (wide stance) Squats 5 x 5

  • keep weight between 1st set and 5th set as close as possible
  • rest 1-2 minutes between sets

B) Sumo Deadlift 3 x 3

  • all sets heavy, guide bar down each time and reset for each rep
  • rest 2-3 minutes between sets

C) Accumulate 40-50 Barbell Roll Outs

D) Accumulate 1-2 mins in Side Plank (each side)

+

Group 10 minute yoga flow cool down

Reminder: Thirty minute Mindfulness Class tonight at 7:15pm.

New OnRamp begins Monday, August 13th!

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Friday, August 3, 2018

August 2, 2018

Teams of 2 or 1/2 the reps/meters as an individual

3 rounds for time:

  • 1000m Row
  • 50 Burpees
  • 50 Box Jumps 24/20″
  • Run 800m

30 minute CAP

One person works at a time except for the run which can be completed together.

Example: Partner A runs 400m while Partner B runs 400m= 800m or however teams decide is best for them.

 

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Wednesday, August 1, 2018

July 31, 2018

A) Wide Grip Bench Press 5 x 3

B) Wide Grip PullUps 5 x 5

  • 3 second negative
  • pronated grip

C) 8 minute EMOM

  • 5-10 Toes to Bar + :10 second Side Plank on each side.

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