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WOD

Home Category: WOD (Page 289)

4.26.18 WOD

Oren LippmannWODNo Comments
Warm-up A Teams of 2 10 x :30 sprint on Bike Then, Back Rack Lunge (Work up to a 10RM) 5 each leg. Booty is going to be feeling like WHOA tomorrow. Sorry. Not Sorry. #Gainz Then, Every 5min. x 3 Rounds: 15 Thrusters 95/65 lbs Run 400m 15 Burpees *Score is SLOWEST round! So...
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4.25.18 WOD

Oren LippmannWODNo Comments
Sharing a rower with someone else: Row 5-10-15-20-25-30-25-20-15-10-5 Cals *Your rest is the time it takes them to complete the cals *You have 20min. for this Then, Bench Press @31x1 4,4,3,3... Build Between Each Set: DB Renegade Row 10reps e/s Then, 3 Rounds: 1min. of Alt. DB Bicep Curls 1min. of Lying DB Skull Crushers 1min....
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4.24.18 WOD

Oren LippmannWODNo Comments
Row 500m 20 Strict Push-ups 20 Cossack Squats 20 Down Dog Up Dog 20 Reverse Lunges :30 Side Plank e/s 0-10min. 10min. AMRAP: 5 Pull-Ups 10 Wall Balls 20/14 15 American KB Swings 53/35 10-22min. Find your 5 Rep Max Deadlift 22-32min. 10min. AMRAP: 5 Pull-Ups 10 Wall Balls 20/14 15 American KB Swings 53/35
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4.23.18 WOD

Oren LippmannWODNo Comments
Looking to cheer Coach Meg Reardon on at Regionals? Purchase your tickets here!!  May 18-20th Albany, NY 30 DAY INTERMITTENT FASTING CHALLENGE- Begins Monday, April 30th.   General Warm-up Then, Snatch Warm-up, Then, Every 5min. x 3 Rounds: Run 400m 15 Snatches 95/65 or 75/55 Max TTB/V-ups in remaining time... immediately into; Every 5min. x...
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4.22.18 WOD

Oren LippmannWODNo Comments
Sunday schedule: 9am class 10am class 10a-12 BB class   Warm-up B Then With a running clock... 0-8min. 21-15-9 Reps for time of: Assault Bike, Calories Row, Calories (Ladies 15/12/9) 8-23min. 1 RM Snatch or 1 RM Clean 23-40min. 1 Deadlift (70% of 1RM) 1 Round of "cindy" 2 Deadlifts 1 Round of "cindy" 3...
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4.21.18 WOD

Oren LippmannWODNo Comments
*All For Time! *Time CAP is 36min. 5 Rounds: 200m Run 250m Row 4 Rounds: 15 TTB 25 Alt. Hang DB Snatches 50/35 3 Rounds: 15 Burpees 15 DB Squat Cleans 50/35 2 Rounds: 5 Wall Climbs 25 Box Jumps 24/20"  
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4.20.18 WOD

Oren LippmannWODNo Comments
Warm-up A Then.. Teams of 2: AMRAP 20: 4 Rounds of "DT" 135/95 40 Cal Assault Bike *Break up the work however you like, but ideally each person does a round and then switch. Team up with someone of equal strength. "DT" is: (RX+ 155/105) 12 deadlifts 9 hang cleans 6 jerks Rest 5min. AMRAP...
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4.19.18 WOD

Oren LippmannWODNo Comments
*80’s dress code for Friday Night’s Lights WOD… leotards, medallions, wigs, let’s do it! *Awards for the best costume, most hilarious 80’s WOD participant or best 80’s singer!!! Tom Bonventre is going to love this ?   General Warm-up B Then, Snatch warm-up.. Then, EMOM 8min: Snatch (1 Power + 1 Squat) 70-80% (working on...
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4.18.18 WOD

Oren LippmannWODNo Comments
Upcoming CFG Events and News: We’re excited to bring you a shiny new membership system: Wodify! The Wodify system provides a super fancy way to sign into class, manage your membership, and keep track of all your results. You will be able to compare your score online to other performances across the entire day, and...
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4.17.18 WOD

Oren LippmannWODNo Comments
Upcoming CFG Events and News: We’re excited to bring you a shiny new membership system: Wodify! The Wodify system provides a super fancy way to sign into class, manage your membership, and keep track of all your results. You will be able to compare your score online to other performances across the entire day, and...
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