Fitness
7 min Flow
5 Single KB Push Press each arm
5 Single KB Overhead Lunge each leg
5 Slow Tempo Push-ups
30sec Plank
EMOM 5
3 Squat Snatch
Classes at 5 am, 6 am & Noon
15 minute AMRAP
7 squat snatches (135#/95#)
14 push-ups
Competitor
7 min Flow
5 Single KB Push Press each arm
5 Single KB Overhead Lunge each leg
5 Slow Tempo Push-ups
30sec Plank
EMOM 5
3 Squat Snatch
Classes at 5 am, 6 am & Noon
15 minute AMRAP
7 squat snatches (165#/110#)
14 strict ring dips
Home Workouts
No Class tonight
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
3 Rounds
30sec Row
30sec Plank
8 Box Jumps w/ step down
Partner Workout
3 Rounds for time:
250m Row
20 Box Jumps (24/20)
250m Row
20 Pull-ups
250m Row
20 Wall Balls (20/14)
250m Row
20 Burpees
Competitor
3 Rounds
30sec Row
30sec Plank
8 Box Jumps w/ step down
Partner Workout
3 Rounds for time:
250m Row
20 Box Jumps (24/20)
250m Row
20 Pull-ups
250m Row
20 Wall Balls (20/14)
250m Row
20 Burpees
Fitness
Burgner Warm-up
EMOM 8
1 Power Snatch + OHS
CF Open 14.1/11.1
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)
Competitor
Burgner Warm-up
EMOM 8
1 Power Snatch + OHS
CF Open 14.1/11.1
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)
Fitness
2 Rounds
10 Air Squats
30sec Runners Lunge Each Leg
30sec Plank
Back Squat
4 x 5
8 Rounds for Time
8 Deadlifts (155/105)
8 Bar Facing Burpees
8 Toes To Bar
13 minute Time Cap
Competitor
2 Rounds
10 Air Squats
30sec Runners Lunge Each Leg
30sec Plank
Back Squat
4 x 5
8 Rounds for Time
8 Deadlifts (155/105)
8 Bar Facing Burpees
8 Toes To Bar
13 minute Time Cap
Fitness
Coach Game Choice
Classes at 9 & 10 am
Teams of Three
10k Row
*Switch every 250m
Competitor
Coach Game Choice
Classes at 9 & 10 am
Teams of Three
25k Bike
*Switch every 500m
Home Workouts
6:30 pm Class Only
Warm Up:
5 Minute Row or Bike
-then-
10 PVC Pass Thrus
10 Med Ball Cleans
5 Inch Worm Push-ups
10 Air Squats with Pause
WOD: Partner WOD
5 Rounds:
6 Rope Climbs
40 Wall Balls
40 OH Walking Lunges w/ Plate (45/25#)
20 Pull-ups
400m Run*
*One Partner working at a time, Partners must complete run together
Fitness
Merry Christmas!
Enjoy time with family & friends
Competitor
Merry Christmas!
Enjoy time with family & friends
Fitness
Burgner Warm-up
Snatch
3-3-2-2-1-1-1
Classes at 5 am, 6 am & Noon
21-15-9
Overhead squats (95/65)
Box jumps (24/20)
Competitor
Burgner Warm-up
Snatch
3-3-2-2-1-1-1
Classes at 5 am, 6 am & Noon
21-15-9
Overhead squats (135/95)
Box jumps (30/24)
Home Workouts
NO Class Today
Fitness
Mobility at 9 am with JR
Open Gym from 10 am to 12 pm
Competitor
Mobility at 9 am with JR
Open Gym from 10 am to 12 pm
Fitness
2 Rounds
100m Run
30sec Plank
20sec Handstand Hold w/ negative
8 Push-ups
2 Rounds For Time
400m Run
40 Alt. Dumbbell Snatch (35/25)
30 Ab Mat Sit-ups
20 Handstand Push-ups
10 Right Arm DB S2O (35/25)
10 Left Arm DB S2O
Competitor
2 Rounds
100m Run
30sec Plank
20sec Handstand Hold w/ negative
8 Push-ups
2 Rounds For Time
400m Run
40 Alt. Dumbbell Snatch (50/35)
30 GHD Sit-ups
20 Handstand Push-ups
10 Right Arm DB S2O (50/35)
10 Left Arm DB S2O
Fitness
Burgner Warm-up
EMOM 8
2 Squat Snatch
*Use EMOM to build weight to be ready for WOD
CF Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 265/185 lb.
*If all reps are completed, time cap extends by 4 minutes.
Competitor
Burgner Warm-up
EMOM 8
2 Squat Snatch
*Use EMOM to build weight to be ready for WOD
CF Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 265/185 lb.
*If all reps are completed, time cap extends by 4 minutes.
Fitness
3 Rounds
25 Double Unders
12 Russian KBS
10 Push-ups
2 Rounds for time
100 Double Unders
25 Kettlebell Swings (55/35)
20 Shoulder to Overhead (135/95)
15 Hang Power Cleans (135/95)
10 Front Squats (135/95)
Competitor
3 Rounds
25 Double Unders
12 Russian KBS
10 Push-ups
2 Rounds for time
100 Double Unders
25 Kettlebell Swings (55/35)
20 Shoulder to Overhead (135/95)
15 Hang Power Cleans (135/95)
10 Front Squats (135/95)
Fitness
2 Rounds
10 Deadlift (45/35)
30sec Plank
10 Ring Rows
EMOM 5
8 Touch and Go Power Cleans
For Time
30 Pull-ups
50 Wall Balls (20/14)
50 Deadlifts (135/95)
50 Burpees
14min Time Cap
Competitor
2 Rounds
10 Deadlift (45/35)
30sec Plank
10 Ring Rows
EMOM 5
8 Touch and Go Power Cleans
For Time
15 Muscle-ups
50 Wall Balls (20/14)
50 Deadlifts (185/125)
50 Burpees
14 min Time Cap
Home Workouts
Warm Up:
8 Minute Foam Roll Session
WOD: Partner WOD (Teams of 3)
40 Minute AMRAP:
100 Calorie Row
2 Lengths Seated Sled Pull with Rope (45# for every male, 35# for every female)
100 Wall Balls (20/14#)
*EMOM 5 Burpees
**One partner working at a time for row and wall balls, everyone pulling sled as a team
***Burpees can be completed by any number per partner, and partners can be working at the same time (ex. Partner 1: 2 burpees, Partner 2: 3 burpees, while Partner 3 rest, etc.)
Fitness
Coach Game Warm up
AMRAP 30
Row for meters
Competitor
Coach Game Warm up
AMRAP 30
Assault bike for meters
Fitness
3 Rounds
30 Double Unders
8 Push-ups
8 Ring Rows
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls (75/55)
12 burpees, jumping over the barbell
20 min Time Cap
Competitor
3 Rounds
30 Double Unders
8 Push-ups
8 Ring Rows
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls (75/55)
12 burpees, jumping over the barbell
20 min Time Cap
Home Workouts
Monday, 12/17/18
Warm Up:
2 Rounds:
250m Row
10 Russian KB Swings
10 Burpees
10 Wall Balls
WOD: ‘12 Days of Endurance’
*Done 12 Days of Christmas Style
1- 250m Row
2- Burpees over Rower
3- DB Thrusters (35/25#)
4- Front Rack DB Reverse Lunges (35/25#)
5- Push-ups
6- Pull-ups
7- Wall Balls (20/14#)
8- Insane Lunges
9- DB Front Squats (35/25#)
10- GHD Sit-ups
11- Burpee Broad Jumps
12- DB Man-Makers (35/25#)
*Insane lunge is a jumping lunge per leg + jumping air squat
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
Coach lead Review & performing all Movements as warm up
12 Days of Christmas
1 100M Run
2 Box Jumps (24”/20”)
3 Handstand Push Ups
4 Clean & Jerk (95#/65#)
5 Push Ups
6 Pull Ups
7 Kettlebell Swings (55#/35#)
8 Double Unders
9 Ring Dips
10 Thrusters (95#/65#)
11 Knees to Elbows
12 Pistols
Competitor
Coach lead Review & performing all Movements as warm up
12 Days of Christmas
1 100M Run
2 Box Jumps (24”/20”)
3 Handstand Push Ups
4 Clean & Jerk (95#/65#)
5 Push Ups
6 Pull Ups
7 Kettlebell Swings (55#/35#)
8 Double Unders
9 Ring Dips
10 Thrusters (95#/65#)
11 Knees to Elbows
12 Pistols
Fitness
EMOM 10
1st - 5 Bear Complex (45/35)
2nd - 30sec Plank
CF Open 17.4/16.4 -13 AMRAP
55 deadlifts, 225/155
55 wall-ball shots, 20/14
55-calorie row
55 handstand push-ups
Competitor
EMOM 10
1st - 5 Bear Complex (45/35)
2nd - 30sec Plank
CF Open 17.4/16.4 -13 AMRAP
55 deadlifts, 225/155
55 wall-ball shots, 20/14
55-calorie row
55 handstand push-ups
Fitness
2 Rounds
Runners Lunge Hip Circles
5 Kang Squats
10 Alt. Cossack Squats
10 Push-ups
10-8-6-4-2
Back Squat
Strict Press
Competitor
2 Rounds
Runners Lunge Hip Circles
5 Kang Squats
10 Alt. Cossack Squats
10 Push-ups
10-8-6-4-2
Back Squat
Strict Press
Fitness
3 Rounds
30 sec Plank
8 Push-ups
30 sec Row/Bike
EMOM 8
1st - 5-8 Strict Pull-ups
2nd - 35 Double Unders
For Time
8 Bar Muscle-ups
35 Alt. Box Step-ups
30 Single Arm DB Push Press; 15 per arm (35/25)
50/40 Calorie Row
30 Single Arm DB Push Press; 15 per arm (35/25)
35 Alt. Box Step-ups
8 Bar Muscle-ups
16 Minute Time Cap
Competitor
3 Rounds
30 sec Plank
8 Push-ups
30 sec Row/Bike
EMOM 8
1st - 5-8 Strict Pull-ups
2nd - 35 Double Unders
For Time
8 Muscle-ups
35 Alternating Pistols
30 Single Arm DB Push Press; 15 per arm (50/35)
55/40 Calorie Bike
30 Single Arm DB Push Press; 15 per arm (50/35)
35 Alternating Pistols
8 Muscle-ups
16 Minute Time Cap
Home Workouts
Warm Up:
400m run
Core Work- 45 seconds with 15 seconds rest on running clock:
Minute 1: plank hold
Minute 2: mountain climbers
Minute 3: left side plank hold
Minute 4: flutter kicks
Minute 5: right side plank hold
Minute 6: V-ups
WOD:
40 Minute AMRAP:
400m Run
15 Push Ups
30 Abmat Situps
15 Burpees
30 Second Plank Hold
15 Air Squats
Fitness
2 Rounds
30sec Plank
15 Air Squats
10 Kettle Bell Swings
EMOM 8
3 Front Squats
5 Rounds for time
12 Alt. Dumbbell Snatch (35/25)
12 Burpees Over Dumbbell
12 Ab Mat Sit-ups
12/10 Calorie Row
2 minute Rest
Competitor
2 Rounds
30sec Plank
15 Air Squats
10 Kettle Bell Swings
EMOM 8
3 Front Squats
5 Rounds for time
12 Alt. Dumbbell Snatch (50/35)
12 Burpees Over Dumbbell
12 GHD Sit-ups
12/9 Calorie Bike
2 minute Rest
Fitness
3 Rounds
8 Push-ups
8 Ring Rows
8 Strict Press (45/35)
8 Snatch Balance (45/35)
Tabata push jerk (75#/55#)
Rest 3 minutes
Tabata pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch (75#/55)
Competitor
3 Rounds
8 Push-ups
8 Ring Rows
8 Strict Press (45/35)
8 Snatch Balance (45/35)
Tabata push jerk (95#/65#)
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch (95#/65#)
Home Workouts
Warm Up:
1 length high knee
1 length butt kick
1 length side shuffle in low squat stance (switch half-way)
1 length carioca
1 length power skip
1 length inch worm push-ups
WOD: (From 3/14/18)
Every 7 minutes for 5 rounds:
400m run
1 round of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
1 length bear crawl
6 DB thrusters (35/25#)
6 DB Facing Burpees (35/25#)
Max cal row (to 6 minutes)
Rest 1 minute
*Score is total calories on rower
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
2 Rounds
10 Russian KBS
10 Push-ups
30sec Bottom Squat Hold
Team Workout - Teams of 3
100 Cal Assault Bike
75 Burpees
50 Kettlebell Swings (55/35)
75 Burpees
100 Cal Assault Bike
*One person works - One person rests - One Person Holds Plank
Competitor
2 Rounds
10 Russian KBS
10 Push-ups
30sec Bottom Squat Hold
Team Workout - Teams of 3
100 Cal Assault Bike
75 Burpees
50 Kettlebell Swings (55/35)
75 Burpees
100 Cal Assault Bike
*One person works - One person rests - One Person Holds Plank
Fitness
2 min on Rower/Bike
2 Rounds
10 Ring Rows
8 Air Squats
6 push-ups
Clean & Jerk
3-3-2-2-1-1-1
CF Open18.5 = 12.5 = 11.6
7 Minute AMRAP
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
Competitor
2 min on Rower/Bike
2 Rounds
10 Ring Rows
8 Air Squats
6 push-ups
Clean & Jerk
3-3-2-2-1-1-1
CF Open18.5 = 12.5 = 11.6
7 Minute AMRAP
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
Fitness
2 min Bike or Row
Then...
Mobility Sesh
Pigeon or Pretzel
Knees to chest
Knees to side
Childs Pose
Dragon Pose
4 Rounds For Time
300m Row
30sec Rest
250m Row
20sec Rest
200m Row
60sec Rest
Competitor
2 min Bike or Row
Then...
Mobility Sesh
Pigeon or Pretzel
Knees to chest
Knees to side
Childs Pose
Dragon Pose
4 Rounds For Time
600m Bike
30sec Rest
500m Bike
20sec Rest
400m Bike
60sec Rest
Fitness
3 Rounds
10 Banded Good mornings
5 Dry Barbell Bear complex
8 Nights of Hanukkah
8 Rounds
8 Deadlift
8 Hang Power Clean
8 Front Squat
8 Shoulder to Overhead
8 Back Squat
8 Overhead Squat
8 Hang Power Snatch
8 Burpees
All movements: 45#/35#
35 Minute Time Cap
Competitor
3 Rounds
10 Banded Good mornings
5 Dry Barbell Bear complex
8 Nights of Hanukkah
8 Rounds
8 Deadlift
8 Hang Power Clean
8 Front Squat
8 Shoulder to Overhead
8 Back Squat
8 Overhead Squat
8 Hang Power Snatch
8 Burpees
All movements: 75#/55#
35 Minute Time Cap
Home Workouts
Warm Up:
2 Rounds:
10 Runners Lunge w/ Hip Circle
10 Power Skips
10 Burpee Broad Jumps
Row 250m
WOD:
4 Rounds:
2k Row
10 Jump Squats
20 Alternating Lunges
30 Abmat Situps
Fitness
2 Rounds
10 banded Good mornings
35 Double Unders
10 Air Squats
EMOM 8
3 Back Squats
AMRAP 10
12 Russian Kettlebell Swings (55/35)
12 Box Jumps (24/20)
12 Burpees
Competitor
2 Rounds
10 banded Good mornings
35 Double Unders
10 Air Squats
EMOM 8
3 Back Squats
AMRAP 10
12 Russian Kettlebell Swings (70/55)
12 Box Jumps (30/24)
12 Burpees
Fitness
3 Rounds
30 ft. duck walk
8 RIng Rows
8 Push-ups
Power Clean
5 x 1
*Work up to a heavy single across 5 sets.
Nasty Girls - 3 Rounds for time
50 Air Squats
7 Muscle-ups
10 Hang Power Clean (135/95)
Competitor
3 Rounds
30 ft. duck walk
8 RIng Rows
8 Push-ups
Power Clean
5 x 1
*Work up to a heavy single across 5 sets.
Nasty Girls - 3 Rounds for time
50 Air Squats
7 Muscle-ups
10 Hang Power Clean (135/95)
Home Workouts
Warm Up:
2 Rounds:
10 Lunge and Reach
10 Lunge w/ Trunk twist
10 Pause Squats
5 Inch Worms
10 Russian KB Swings
WOD: “Eight Days of Hanukkah Endurance Style”
8 Rounds For Time:
200m Run
8 KB Swings (55/35#)
8 Burpees over KB
8 Wall Balls (20/14#)
8 Calorie Row
8 Dumbbell Thrusters (35/25#)
8 Front Rack DB Lunges (35/25#)
8 Burpee Box Jump Overs
Fitness
* Yoga at 9 am - Note class will be held in the Beast Cave
* Open Gym from 10 am to 12 pm
Competitor
* Yoga at 9 am - Note class will be held in the Beast Cave
* Open Gym from 10 am to 12 pm
Fitness
3 Rounds
100M Run
30 second Plank
8 Push-ups
Partner WOD - 2 Rounds for time
100 Ab-Mat Sit-ups
50 Burpees
100 Double Unders
800M Partner Run
Competitor
3 Rounds
100M Run
30 second Plank
8 Push-ups
Partner WOD - 2 Rounds for time
100 Ab-Mat Sit-ups
50 Burpees
100 Double Unders
800m Partner Run