Saturday WOD 11/19/16
Warm Up: 2 Rounds: 100m Jog 10 Air Squats Crab Walk Length of Rig 10 Hollow Rocks Broad Jump Length of Rig WOD: 15 min AMRAP: 5 Tire Flips 10 Burpees over Tire 200m Shuttle Sprint
Month: November 2016
Friday WOD 11/17/16
Warm Up: Tabata: Mountain Climbers Banded Side Step Drop Squats T2B Strength: Clean 1-1-1-1-1-1 WOD: 4 Rounds For Time: 15 OH Walking Lunges (45/25# plate) 10 Plate Ground to OH (45/25) 30 DU’s (2:1 singles)
Thursday WOD 11/17/16
Warm Up: 2 Rounds: Bear Crawl Length of Rig 10 Lunges Single Leg Hop Length of Rig (switch legs half way) 10 Kip Swings WOD: “Tabata This” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull …
Wednesday WOD 11/16/16
Warm Up: Tabata: Feet to Hands Lunges Push Ups DU’s Strength: Strict Press 5-5-5 *Build to 70% of your 1RM and maintain for all 3 sets WOD: 7 min AMRAP: 10 Burpee Box Jumps (24/20) 5 Push Jerks (145/105)
Tuesday WOD 11/15/16
Warm Up: Tabata: Burpees Air Squats Pull Ups Single Leg Deadlifts WOD: “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (53/35) 12 Pull Ups Cash Out: Core Tabata: Atomic Sit Ups Plank Hold Flutter Kicks Russian Twists w/ …
Monday WOD 11/14/16
Warm Up: Tabata: Jumping Lunges Hollow Rocks Banded Side Step Back Squats Strength: Back Squat 5-5-5-5-5 WOD: For Time: 21-15-9 reps of: Power Cleans (115/75) Wall Balls (20/14)
Saturday WOD 11/12/16
Warm Up: Tabata: Burpees Air Squats Leg Lifts Broad Jumps WOD: For Time: 400m Run 30 T2B 400m Run 30 KB Goblet Lunges (53/35) 400m Run 30 KB Swings (53/35) 400m Run 30 Goblet Squats (53/35)
Friday WOD 11/11/16
Today, we come together as a community to honor and pay tribute to the lives of three brothers: Jeremy Wise, Ben Wise and Beau Wise. The Three Wise Men. After the September 11th attacks on our country, Jeremy joined the …
Thursday WOD 11/10/16
Don’t forget we’re having our first CFR Yoga class tonight at 6:30pm. Come check it out for FREE! Warm Up: Tabata: Feet to Hands Hollow Rocks Push Ups Single Leg Deadlifts WOD: 4 Rounds For Time: 30 Calorie Row 15 Deadlifts …
Wednesday WOD 11/9/16
Warm Up: Tabata: Mountain Climbers Atomic Sit Ups Medball Thrusters Strict Press Strength: OH Complex 2 Push Press + 2 Push Jerks *Find a 1RM for the complex WOD: 3 Rounds For Time: 8 C2B 12 Hang Power Snatches (95/65) …