WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Sunday 1/19/20

Sunday 1/19/20

No Regular Classes. Event begins at 9, Everyone is welcome to attend!!!

The Workout

“Roy”
Partner Workout
AMRAP 10
12 x Hang Power Clean 135/95
9 x Synchronized Bar Facing Burpees
4 x Ring Muscle Ups

One works, one rests

:90 second Moment Of Silence

Then into

“Menard”
Partner Workout
AMRAP 10
11 x Deadlifts 135/95
13 x Synchronized Toe to Bar
5 x Bar Muscle Ups

*Body weight versions

Partner Workout
AMRAP 10
12 x Burpees
9 x Box Jumps
4 x Strict Pull Ups or Ring Rows

:90 second Moment of Silence

Then into

Partner Workout
AMRAP 10
11 x Jumps Squats
13 x Synchronized Sit Ups
5 x Over and Under Partner
One works, one rests

Or

Partner 5K Row
** Switch whenever you want, can be more than 2 people

Firefighters always operate with the 2 in and 2 out rule. No Firefighter goes into any dangerous situation alone, to include structure fires. Firefighters always work and operate as a Team. In keeping with this , CFRT version will be a partner workout. We also encourage the partners to work together. Assistance on the hard pull up movements is also encouraged.

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Saturday 1/18/20

Saturday 1/18/20

Teams of 3 👭👬👫
4 Rounds
750m Row
30 Box Jumps 24/20
24 T2B
18 Devils Press 35/20

*2 works while 1 rest, split reps as desired*

Introduction Workout
Teams of 3 👫👬👭
4 Rounds
500m Row
20 Box Step Ups 24/20
15 Tuck Ups
10 Burpees
*All movements and reps are modifiable to fit your needs

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Friday 1/17/20

Friday 1/17/20

5 Rounds
2 minutes on: 2 minutes off
10 Power Cleans 135/95
7 Thrusters 135/95
Max Burpees

*Score is lowest number of burpees*

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Thursday 1/16/20

Thursday 1/16/20

4 Rounds
20/16 Cal Row
10 Barbell Box Step Ups 65/45 – alternating
10 Ball Slams
600ft Shuttle Run

*10 Total Step Ups (5 per leg)*

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Tuesday 1/14/19

Tuesday 1/14/19

Teams of 2

50 Bench Press 135/95
25 Lateral Burpee Over DB’s
50 Pull Ups
100 Double Unders
50 Double DB Power Cleans 50/35
10 Rope Climbs
25 Lateral Burpee Over DB’s
50 T2B

*Split reps as desired*

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Sunday 1/12/20

Sunday 1/12/20

5 Rounds
20 Box Jump Overs 24/20
6 Push Jerks 185/135
20 Pistols – alternating (10 per side)
6 Muscle Ups

*Rest 2 minutes between rounds*

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Saturday 1/11/20

Saturday 1/11/20

Teams of 2 👭👬👫
40 – 30 – 20 – 10
Cal Row
Sync Goblet Squats 35/26
Burpee to Target
Sync Sit ups

INTRO WORKOUT
Teams of 2
30 – 20 – 10
Cal Row
Sync Goblet Squats 35/26
Burpee to Target
Sync Sit ups

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Friday 1/10/20

Friday 1/10/20

For Time
150 Russian KB Swing 70/53

*Every minute on the minute including 0:00 complete 10
Box Jump Overs 24/20*

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