Friday WOD 7/1/16
Warm Up: Tabata: Feet to Hands Hollow Rocks Push Ups Lateral Hurdle Jumps Strength: Split Jerk 2-2-2-2-2 WOD: 3 Rounds For Time: 500m Row 15 Box Jump Overs (24/20) 15 Ring Dips
Month: June 2016
Thursday WOD 6/30/16
Warm Up: Tabata: Mountain Climbers Air Squats Atomic Sit Ups Strict Press WOD: For Time: 20 Thrusters (135/95) 20 SDHP 20 Jerks 20 OH Squats 20 Front Squats *EMOM complete 5 Burpees
Wednesday WOD 6/29/16
Don’t forget today is Akiko’s last day at CFR before she moves to east coast! She will doing one final WOD with us at 5:30pm. Hope you all can make it! Warm Up: Tabata: Burpees Plank Hold Banded Side Step …
Tuesday WOD 6/28/16
Warm Up: 2 Rounds: 100m Jog 10 Air Squats Bear Crawl 10 Hollow Rocks High Knees 10 Kip Swings WOD: “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (53/35) 12 Pull Ups
Monday WOD 6/27/16
Warm Up: Tabata: DU’s Inchworm Push Ups KB Swings Single Leg Deadlifts Strength: Power Clean 2-2-2-2-2 WOD: 7 min AMRAP: 15 Deadlifts (225/155) 10 Burpees Over the Bar
Saturday WOD 6/25/16
Warm Up: Tabata: Burpees OH Squats Plank Hold Pull Ups WOD: In Teams of 3: 4 Rounds For Time: 750m Row 75 Wall Balls (20/14) 6 Rope Climbs 30 OH Squats (95/65) *One person working at a time, break up …
Friday WOD 6/24/16
Warm Up: Tabata: Feet to Hands Banded Side Step Front Squats DU’s Strength: Front Squat 3-3-3-3-3 WOD: 10 min AMRAP: 100m Single Arm OH KB Carry (53/35) 15 Box Jumps (24/20) 10 T2B
Thursday WOD 6/23/16
Warm Up: 2 Rounds: 100m Jog 10 Air Squats High Skips 10 Push Ups Butt Kickers 10 Atomic Sit Ups WOD: For Time: 21 Burpees 21 Walking Lunges 400m Run 15 Burpees 15 Walking Lunges 400m Run 9 Burpees 9 …
Wednesday WOD 6/22/16
Schedule Change: The 8:30am Adult WOD on THURSDAYS is CANCELLED until further notice. Please find an alternative class to attend on those days. Warm Up: Tabata: Burpees Front Squats Push Ups Kip Swings WOD: “Fran” For Time: 21-15-9 reps of: Thrusters …
Tuesday WOD 6/21/16
Warm Up: Tabata: Mountain Climbers KB High Pull Strict Press DU’s WOD: 5 min AMRAP: 10 Clean & Jerks (135/95) 30 DU’s (2:1 singles) 2 min Rest 5 min AMRAP: 8 Clean & Jerks (145/105) 30 DU’s 2 min Rest …