Category Archives: WOD’s

Workout of the Day

Friday, November 23, 2012

Holiday Week Schedule:
Today: 9am & 10am only
Saturday: 9am CFKids & 10am CF

W-U:
10min Coach Choice
S-WOD:
Squat
5/75%, 3/85%, 1+/95%
D-WOD:
AMRAP in 8 min of-
4 Wall Walks
40 Double Unders
C-D:
T-Spine Smash & Anch T-Spine Mob
Aren’t you so thankful that our stones are ROUND?!

Tuesday, November 20, 2012

Holiday Week Schedule:
Tuesday & Wednesday – Normal
Thursday – Closed
Friday – 9 & 10am only
Saturday – Normal

W-U:
Warm Up #6
S-WOD:
Press
3/70%, 3/80%, 3+/90%
D-WOD:
5 Rounds Burst (15:45)
Box Jump (24″/20″)
Pull-Ups
Burpees
Squat Cleans (135#/95#)
*Comp go 185#/115# on Cleans, C2B on pull ups, and 30″/24″ on box jumps.
C-D:
Bilat Int Rot

Monday, November 19, 2012

W-U:
Warm Up #5
S-WOD:
15 min to establish a 1RM BB-TGU
*Up and down on each side w/o setting down the bar.
D-WOD:
AMRAP in 15 min of-
12 Supine Ring Rows
12 Dynamic Push-Ups
24 Wall Balls
200m Run
C-D:
Olympic Wall Squat
Holiday week schedule:
Monday, Tuesday, Wednesday:  Normal
Thursday:  Closed
Friday:  9am & 10am only
Saturday:  Normal
10 Squat Commandments Poster