The WOD's

tanya madi

WOD: Thursday

0-5 min: Row 1200/1000m
5-10 min: 100 Ball Slams 12/9kg
10-15 min: Plank Hold
15 min until completion: 75 Toes to Bar

lance drew

WOD: Wednesday

Seven rounds for time of:
5 Power Snatch 50/35kg
5 Deadlift 50/35kg
Run 100m
6 Power Clean 50/35kg
6 Deadlift 50/35kg
Run 100m
7 Thrusters 50/35kg
7 Deadlift 50/35kg
Run 100m

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WOD: Tuesday

A. Strict Gymnastics Pulling
Choose from:
Strict Pull-ups
Rope Pull-ups
Legless Rope Climb (long socks for descent)
*As per last week’s session. Either repeat and advance or choose a different option.

B. 150 KB Swings for time.
*Incrementing burpees at the start of the minute.

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WOD: Monday

For time:
50/35 Push-ups
20 Power Cleans 70/45kg
150 Double-unders
20 Full Cleans 85/60kg
150 Double-unders
20 Power Clean 70/45kg
50/35 Push-ups

ISIQ-0591

WOD: Saturday

R.U.O.K. Day Workout

“GL”
43 Cal Row Buy in
then…
43 Partner Deadlifts…Ask
43 Synchro Burpees (over the bar)…Listen
43 Sychro Pull-ups…Encourage Action
43 Synchro Wall Balls…Follow up
then…
43 Cal Row Buy out.

Come on in and show your support for each other and this great initiative!

CCF logo

WOD: Friday

A. Clean & Jerk:
Build to a heavy single for the day.

B. Five rounds for time of:
15 Deadlift 60/40kg
15 Toes to Bar

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WOD: Thursday

Five rounds, each for time of:
7 Single Arm DB Push Press (per side) 22.5/15kg
14 DB Snatch (alternating) 22.5/15kg
21 Reverse Lunge 22.5/15kg
*This is to be performed as an unbroken complex with a single dumbbell. The Snatch must be touch and go on the ground for rx’d.
*Rest as necessary between rounds.

Optional Finisher:
Run the big loop.
*Try to team up with a partner from your class to run with.


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WOD: Wednesday

A. Strict Gymnastics Pulling
Choose from:
Strict Pull-ups
Rope Pull-ups
Legless Rope Climb (long socks for descent)
*More info on format will be given in class.

B. For time:
25 Double-unders
30 sec. plank
50 Double-unders
60 sec. plank
75 Double-unders
90 sec. plank
75 Double-unders
60 sec. plank
50 Double-unders
30 sec. plank
25 Double-unders
*Planks must be unbroken for rx’d.

CCF logo

WOD: Tuesday

*Reminder: There is no lunch time session today – all other sessions will run as normal.

A. EMOM x 14:
1. Shoulder Press 5 reps.
2. Strict Toes to Bar (choose your own reps)

B. Five rounds for reps:
1 minute: Burpee Box Jump Over 24/20″
1 minute: Rest

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WOD: Monday

A. EMOM x 10:
1 Snatch
*Build to a heavy single for the day.

B. AMRAP in 15 minutes:
5 Pull-ups
10 Push-ups
15 Squats
*Perform 7 Power Snatch 50/35kg at 0, 3, 6, 9 & 12 minutes.