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”.

Thursday 1/9/20

Thursday 1/9/20

For Time
80 Wall Balls
60 C2B
40 Box Step ups 50/35 – alternating
20 HSPU
100ft DB OH Walking Lunge

*Only 1 DB is used on Step-ups and Lunge*

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Wednesday 1/8/20

Wednesday 1/8/20

Teams of 2
5 Rounds (each)
12 Ring Dips
4 Deadlifts 335/235
400ft Shuttle Sprint

*Partner 1 completes 1 whole round, then Partner 2 goes*

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Sunday 1/5/20

Sunday 1/5/20

AMRAP20
20 Overhead Squats 135/95
75 Double Unders
20 T2B
150ft Walking Lunge
20 Pull ups

*No weight on Walking Lunge*
*If OH is taxed sub OHS for Back Squats

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Saturday 1/4/20

Saturday 1/4/20

Teams of 2
3 Rounds (each)
10 – 8 – 6
Thrusters 95/65
Burpee Box Jump Over

*Partner 1 completes 10
of thrusters and BBJO, then partner
2 does both for 10. Then partner 1 does 8 thrusters and BBJO, the partner 2 does 8 etc…… For 3 full cycles

INTRO WORKOUT

Teams of 2
3 Rounds (each)
6 – 4 – 2
Ball Slams
Box Step Ups
Burpee

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Friday 1/3/20

Friday 1/3/20

Every minute on the minute x 24

Minute 1: DB Squat Clean
Minute 2: Cal Row
Minute 3: L Sit
Minute 4: Lateral Box Jump Overs 24/20
Minute 5: Bar Muscle Ups
Minute 6: DB Bear Crawl 35/20’s

*No rest btwn stations*

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Thursday 1/2/20

Thursday 1/2/20

EMOM x 10
25 Double Unders
10 DB Snatch 50/35

Rest 5 minutes

EMOM x 10
25 Double Unders
1 Power Clean 225/155

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Wednesday 1/1/20

Wednesday 1/1/20

Happy New Years Rail Trailers, CFRT is closed. Enjoy today and lets get right back after it on the 2nd!!!

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Tuesday 12/31/19

Tuesday 12/31/19

New Years Eve Workout!!

Teams of 2
AMRAP19
12 Burpees
31 Wall Balls
19 T2B

*Split reps as desired*

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