WOD

Friday 10/20/17

Posted by on Oct 19, 2017 in WOD | 0 comments

  6:00am, 7:00am, (7:00am 1 on 1), 5:30pm strength: back squat 5-5-5-5 WOD: 12 reverse weighted lunges 9 toes to bar 6 dumbbell/KB clean and jerks (from ground) 12:00 AMRAP ***REMINDER- no 8:30am class this Sunday! We are taking the workout to the trees. Bloomfield Adventure Park to be exact....

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Thursday 10/19/17

Posted by on Oct 18, 2017 in WOD | 0 comments

6:00am, 5:30pm WOD: alternating EMOTM of – ring dips – bent over rows (95/65) – hollow body hold :30 – goblet squats rest, then- 1 mile run for time ***SCHEDULE CHANGE- This Sunday 10/22/17, there will be no 8:30am class. CFIS will be meeting at the Adventure Park at Bloomfield to film a commercial at 7:30am. There are designated members who have expressed interest and have committed to participating. If you are not participating in the commercial but would still like to climb that morning, let me know and I will...

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Wednesday 10/18/17

Posted by on Oct 17, 2017 in WOD | 0 comments

  6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm 1 on 1, 8:00pm 1 on 1 strength: strict press 5-5-5-5 WOD: 35 double unders 7 sumo deadlift high pulls (95/65) 6 rounds

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Tuesday 10/17/17

Posted by on Oct 16, 2017 in WOD | 0 comments

  6:00am, 7:00am 1 on 1, 6:00pm 7:00 skills WOD: 9 box jump overs 9 hang power snatch (115/80) 9 overhead squats E2MOTM for as long as possible. Rest remainder of 2:00. 32:00 cap.  

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Monday 10/16/17

Posted by on Oct 15, 2017 in WOD | 0 comments

  6:00am, 6:00pm, 7:00pm 1 on 1, 8:00pm 1 on 1 strength: Deadlift 5-5-5-5 WOD: :45/:15 each of – row for calories – jingle jangles – dumbbell push press – weighted sit-ups – over the shoulder toss 3...

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Sunday 10/15/17

Posted by on Oct 15, 2017 in WOD | 0 comments

8:30am Strength: High hang squat clean 5-5-5 hang squat clean 5-5-5 WOD: min 1: 2 thrusters, beginning at 75/55, building up to heaviest min 2: max rep toes to bar min 3: wall walks (number begins at 4, decreases each round) 12:00 clock

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Saturday 10/14/17

Posted by on Oct 13, 2017 in WOD | 0 comments

8:30am, 11:30am 1 on 1 Partner WOD: With a partner, do the following against a 21 Minute Running Clock: 0:00-7:00 Max Rep Wall Balls One partner will perform wall bales while the other partner runs a 100m Sprint (marked by cones) 7:00-14:00 Max Rep Box Facing Burpee Box Jump Overs One partner will perform Burpees, while the other is performing a Pronated Grip Deadlift hold (225/155) 14:00-21:00 Max 50’ Length Broad Jumps Partners will alternate after each 50’ length. NO STEPS BETWEEN...

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Friday 10/13/17

Posted by on Oct 12, 2017 in WOD | 0 comments

  6:00am, 7:00am, 5:30pm strength: bench press deload 2 @ 70% of 1 rep max for 4 min 4 @ 50% of 1 rep max for 4 min max rep out @ 50% of 1RM for 1 min WOD: 40 lunges 40 hand release push-ups 400m run 30 lunges 30 hand release push ups 400m run 2o lunges 20 hand release push-ups 400m run...

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Thursday 10/12/17

Posted by on Oct 11, 2017 in WOD | 0 comments

  6:00am, 5:30pm WOD: 5 power cleans (135/95) 10 pull-ups 30 double unders 6 rounds Endurance: 1600m row Core: 4x max max hold L hang or knee tucks (1 or both legs) 20 dragon flags 30 reverse crunch 40 knees to chest 50 weighted...

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Wednesday 10/11/17

Posted by on Oct 10, 2017 in WOD | 0 comments

  6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm 1 on 1, 8:00pm 1 on 1 Strength: overhead squat deload 2 reps at 70% for 4:00 3 reps at 50% for 3:00 5 reps at 50% for 1:00 WOD: 20 alternating 1 leg plate squats 10 burpees 10 hollow rocks 12:00 AMRAP...

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