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”.

Tuesday 12/3/19

Tuesday 12/3/19

Every minute on the minute x 12
Minute 1 – 18/14 Cal Row
Minute 2 – 400ft Shuttle Run
Minute 3 – 60 Double Unders

Rest

Every minute on the minute x 12
Min 1 – 45 sec glute bridge
Min 2 – 30 sec side plank – R
Min 3 – 30 sec side plank – L
Min 4 – 8 – 10 Strict T2B

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Sunday 12/1/19

Sunday 12/1/19

For Time
21 – 15 – 9 – 6 – 3
DB Front Squats 50/35
Burpees

*After each round, complete 1 rope climb*

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Saturday 11/30/19

Saturday 11/30/19

Partner Workout
Teams of 2
2K Row
50 Strict Pull-ups
200 Double Unders
50 Ring Dips
50 Synchronized Sit-ups

*During the 2K row, 1 partner rows
while the other is a HS Hold*

Introduction Workout
Partner Workout
Teams of 2
1K Row
300 Ring Rows
100 Single Unders or Jumping Jacks
30 Ball Slams
30 Synchronized Sit-ups

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Friday 11/29/19

Friday 11/29/19

No regular Classes, Open Gym only 9am – Noon!!!

Teams of 3
AMRAP15
400ft Shuttle Sprint

*1 partner completes
400ft while 2 rest*

Rest 5 minutes

15 minutes to build
to 1 rep max Clean and Jerk

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Thursday 11/28/19

Thursday 11/28/19

Happy Thanksgiving CFRT!! One class at 6am and Open Gym 8am-10am!!

“The Seven”

7 Rounds
7 HSPU
7 Thrusters 135/95
7 Knees to elbow
7 Deadlift 245/165
7 Burpees
7 Kettlebell swings 70/53
7 Pull-ups

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Wednesday 11/27/19

Wednesday 11/27/19

Last Class of the Day will the 4:30 PM Class!!!

Every 5 minutes x 6 Sets

500m Row
10 DB Power Cleans 50/35
30 second plank hold
10 Box Jumps 24/20

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