Workout Of The Day

Friday, September 21st WOD

Workout for Fri., 9/21:

Warm Up!

WOD –

E2mom x 24

1- 400m run

2- 500m/425m row

Previous WODs

Wednesday, October 25th WOD

Workout for Wed., 10/25:

Warm Up!

Skill –

Handstand work

(free standing, walking, kick up, deficit hspus)

WOD –

6 min AMRAP

12 squats

6 burpees

Rest 2 mins

6 min AMRAP

21 oh plate lunges

9 burpees to plate

Tuesday, October 24th WOD

Workout for Tue., 10/24:

Warm Up!

Strength –

Emom x 6

2 muscle snatch building

Emom x 6

2 high hang power snatch building

Emom x 6

3 position snatch building

WOD –

For time

10 t2b

10 oh squats

20 t2b

20 oh squats

30 t2b

30 oh squats

Monday, October 23rd WOD

Workout for Mon.,10/23:

Warm Up!

Skill –

Ring MU

or Ring Dip

WOD –

For time

Lurong Benchmark Re-test

9 min AMRAP

8 lateral burpee over bar

7 cleans

6 lunges

5 s2oh

Gymnastic Strength –

30 ring mus for time

Or

40 low bar pullups

40 ring dips for time

Friday, October 20th WOD

Workout for Fri., 10/20:

Warm Up!

WOD –

Annie meets Karen

50-40-30-20-10

WBS

Ab mat sit ups

DUs

Thursday, October 19th WOD

Workout for Thu., 10/19:

Warm Up!

WOD –

EMOM x15

Min 1- 13 kb/db right arm thrusters

Min 2- 13 kb/db left arm thrusters

Min 3- 10 kb right arm snatch

Min 4- 10 kb left arm snatch

Min 5- 50 dus

etc.

Wednesday, October 18th WOD

Workout for Wed., 10/18:

Warm Up!

WOD –

Team tire flip

(Teams of three)

25 min AMRAP

5 tire flips

10 tire jumps all (same time, each partner does 10)

15 tire push ups (same time, each partner does 15)

Tuesday, October 17th WOD

Congrats to all athletes who participated in CFBF’s Festivus Games this past weekend!  Thank you to our volunteers and those that came out to cheer!  It was a great time had by all and we look forward to our next comp.

Workout for Tue., 10/17:

Warm Up!

WOD –

150 kb swings for time

**Every 3 mins 200 m run

Monday, October 16th WOD

Workout for Mon.,10/16:

Warm Up!

WOD –

Lurong WOD #5

2 squat clean and jerk

1 ring mu

4 squat clean and jerk

2 mu

6 c&j

3 mu

8 c&j

4 mu

10 c&j

10 mu

14 min time cap

Strength –

In remaining class time

build to 1 RM snatch

Friday, October 13th WOD

Friendly Reminder – No Mom/Dad and Me class on Friday, 10/13 at 6:30pm as we will be setting up for Saturday’s Festivus Games! 

Workout for Fri., 10/13:

Warm Up!

WOD –

For time

4 rounds

5 pull ups

10 push ups

15 squats

3 rounds

20 db snatch

15 bbjo

3 rounds

5 pull ups

10 push ups

15 squats

Thursday, October 12th WOD

Great job to these speedy peeps at the Memorial Bridge 5K this past weekend!

Workout for Thu., 10/12:

Warm Up!

Strength –

Building to max complex

1 clean +

2 front squats

+  1 hang clean

+ 2 front squats

WOD –

every 2:30

100 m sprint

x 8