|
Happy Birthday, Mindy!
Bring A Friend Friday! In Teams of 2 AMRAP 15 200 M Run 20 Supine Ring Rows or Strict Pull-ups Only one athlete working at a time Accessory 3 Rounds 24 Alternating Leg v-up 10 Pallof Press 12 Weighted Sit Up
0 Comments
For Time
Accumulate the Following in Any Order: 100 Single Arm Dumbbell Thrusters 50/35# 100 Dumbbell Hang Power Snatch 50/35# At the start of each minute complete 3 burpees Goal: Sub 15 minutes Accessory 3 Rounds 10 Hip Extension :20 sec Flutter Kick 50' Sandbag Bearhug Carry (heavy) Reminders Bring A Friend Friday is TOMORROW! Barbell tonight at 6:30 Focus: Clean and Jerk Happy Birthday, Cindi!
Heavy Day! Deficit Deadlift 3-3-3-3-3 Use 70-75% of 1RM for all 5 sets Accessory 3 Rounds 10 See Saw Press 10 Barbell Bent Over Row 20 Band Pull Apart 3 Rounds for Time
100 meter Farmers carry (53/35) 10 Box jump (30/24) 15 Toes to bar 30 Double under Goal: Sub 15 min Accessory 3 Rounds 25' Banded Lateral Walk/side :15 sec Copenhagen Plank/side 5 Glute Bridge Walkout Reminders: Friday is Bring A Friend Friday! Barbell tonight at 6:30 Focus: Snatch Happy Birthday, Rosie!
5 Rounds for Time 15/13 Cal Bike OR 250/200 M Row 12 Ring Push-ups 9 Overhead Squats 135/95# Goal: Sub 15 min Accessory 3 Rounds 50' Bottoms Up KB Carry 10 Prone Snow Angels For the next week we are welcoming back any former CFT members for FREE! No obligation to rejoin (though we won't stop you!), we just miss you and would love to workout together again! Barbell 12 Days of Christmas
For Time 1 Front Squat 2 Clean 3 Overhead Squat 4 Power Snatch 5 Snatch Grip Deadlift 6 Should to Overhead 7 Hang Power Clean 8 Deadlift 9 Bent Over Row 10 Clusters 11 Bar Facing Burpees 12 Evil Wheels Done just like the 12 Days of Christmas song…do 1 front squat, then 2 cleans and 1 front squat, then 3 overhead squats, 2 cleans and 1 front squat, then 4 power snatches, 3 overhead squats, 2 cleans, and 1 front squat…etc. 40 minute cap RX 95/65# INT 75/55# SC 45/35# Happy Birthday, Brooke! Heavy Day! “bro sesh” Bench Press 7 sets x 6 reps RPE 7/10 Accessory Not For Time 2-3 Sets 10 Dumbbell Chest Fly 10 Gorilla Row 10 Seated Dumbbell Hammer Curl **Reminders** Barbell tonight at 6:30PM Focus: Snatch For the next two weeks we are welcoming back any former CFT members for FREE! No obligation to rejoin (though we won't stop you!), we just miss you and would love to workout together again! Friday: 12 Days of Christmas WOD!  3 Rounds Each For Time
Choose 1: Row, Bike, or Run Sprint 1000/800 M Row 2400/1800 M Bike 800 M Run Rest between 3-4:30 between rounds Accessory Not For Time 50 Turkish Get-ups 50/35# Happy Birthday, Brett!
For Time 30 Wall Balls 20/14# 10/9' 21 Chest-to-Bar Pull-ups 30 Wall Balls 20/14# 10/9' 15 Chest-to-Bar Pull-ups 30 Wall Balls 20/14# 10/9' 9 Chest-to-Bar Pull-ups Accessory: Rogue Fitness: Wheel Challenge Forward plate hold for time 45/25# https://www.roguefitness.com/challenges/the-wheel-challenge#details **Reminders** For the next two weeks we are welcoming back any former CFT members for FREE! No obligation to rejoin (though we won't stop you!), we just miss you and would love to workout together again! Barbell tonight at 6:30 Focus: Clean and Jerk Happy Birthday, Kimberly A.!
4 Rounds Minute 1: Max Effort Slam Ball Minute 2: Max Effort Row Cal or Bike Cal Minute 3: Max Effort Strict Sit-ups or GHD Sit-ups Minute 4: Max Effort Double Unders Minute 5: Rest Score = Total Reps **Reminders** For the next two weeks we are welcoming back any former CFT members for FREE! No obligation to rejoin (though we won't stop you!), we just miss you and would love to workout together again! |
Categories
All
Archives
March 2023
|
RSS Feed