7.12.22 WOD
STRENGTH COMPLEX 1 POWER CLEAN 1 CLEAN (PWR or SQUAT) 2 JERKS 12 MINS TO BUILD WORKOUT OF THE DAY FOR TIME 10 ROUNDS OF 24 DOUBLE UNDERS / 40 SINGLES 6 THRUSTERS @95/65
7.11.22 WOD
STRENGTH BACK SQUATS EVERY 90 SEC X8 (12 MINS) ODD: 5 BACK SQUATS WITH A 3 SEC PAUSE (BUILD) EVEN: 7/5 CAL SPRINT + 10 DB WALKING LUNGES WORKOUT OF THE DAY 0:00 – 6:00 (5 MIN CAP) 50/40 CALS 30 PULL UPS 6:00 – 12:00 (5 MIN CAP) 50/40 CALS 35 PUSH UPS 12:00…
7.10.22 WOD
Sprints 100m Row/Ski 8/6 Cal Bike 10 Slam balls rest 1min x 4-5 Then.., 4 Rounds 10 Diamond Pushups 10 Ring Row – Feet Elevated 15 Barbell Skull Crushers 15 Standing Barbell Curl 10 GHD to parallel 10 Kettlebell Side Bend (each side) 10 Leg Raise 60sec Plank
7.9.22 WOD
For Time: “You go, I go style” 20 Rounds: (10 Rounds Each) 5 Power Snatch 95/65lbs 6 Cal 7 Toes-To-Bar Immediately into… 20 Rounds: (10 Rounds Each) 5 Power Cleans 135/95lbs 6 Cal 7 Toes-To-Bar This should be a fun one today! Snatches and Cleans are all from the ground!
7.8.22 WOD
STRENGTH BACK SQUATS EVERY 1:45 SEC X5 5 – 4 – 3 – 2 – 1 BACK SQUATS @ 60 – 65 – 70 – 75 – 80% + 5/5 DB WALKING LUNGES 10 – 12 MINS TOTAL FIERCE FRIDAYS (Powered by the “Girls” of CF) WORKOUT OF THE DAY – “NANCY” 5 RFT 400…
7.7.22 WOD
PUMP PARTY 5 ROUNDS 20/16 CALS 20 BENCH PRESS @ 155/95 or @60% :40 SEC HEAVY FARMERS HOLD 24 MIN CAP AMRAP 6MIN 15 CURLS 15 OH PLATE TRICEP EXT AB PARTY AMRAP 8MIN 50 CRUNCHES 50 LEG RAISES 50 FLUTTER KICKS 50 ALT FLOOR WIPERS
7.6.22 WOD
STRENGTH DEADLIFTS EVERY 1:15 X7 (10 MINS) 2 – 3 DEADLIFTS @ 70%+ + 6 BOX JUMPS THEN.. CONDITIONING EMOM 7 12 BURPEES THEN.. WORKOUT OF THE DAY AMRAP 12 30 KB SWINGS 15 PUSH UPS 70 METER RUN
7.5.22 WOD
STRENGTH FRONT SQUATS WAVE EVERY 4 MINS X3 6 REPS @ 60% 4 REPS @ 70% 2 REPS @ 75% * FOR THE NEXT 2 SETS TRY & BUILD A LITTLE HEAVIER! EXAMPLE SET 2 @ 63% – 73% – 79% WORKOUT OF THE DAY AMRAP 9 24 DOUBLE UNDERS 12 TOE 2 BAR 6…
7.3.22 WOD
Sunday, July 3rd – 9a & 10a Monday, July 4th – Closed Tuesday, July 5th – Regular schedule 5 Sets 15/12 cal 100m Sprint 6 Burpee -no jump 100m Sprint 15/12 cal *Rest 1:1 (work:rest) b/t sets Then… 5 Sets 15 curls 15 Plate oh extension Then.. 5sets 20 plate toe touches 20 Plate Russian…
7.2.22 WOD
(PARTNER WOD) HERO WOD – “HOLLEYMAN” AMRAP 35 (ALT RDS) 5 WALL BALLS @ 20/14 3 HANDSTAND PUSH UPS* 1 POWER CLEAN * SUB THE HSPU FOR PIKE PUSH UPS LOAD OPTIONS RX – 225/155 L2 – 185/135 L3 – 155/105 L4 – 135/95