All posts by Rebecca Bell
“Chipper Friday”
3 Rounds
800m Run
30 Push-ups
15 Box Jump-Overs (24/20″)
30 OHS (45/33#)
Warm-up: EMOM (#1)
“WOD”
Back Squat
5×5 (Same Weight)
Then
Buy-in: 100 KBS (53/35#)
Then
3 Rounds
25 Ground 2 OH (75/53#)
15 Burpees
25 Front Rack Lunges
Or
“BODY”
Buy-in: 100 KBS (53/35#)
Then
3 Rounds
25 DB Hang Clean and Jerks (35/25#)
25 DB Front Rack Lunges
25 Burpees
Then
Cash-out: 100 Ab-Mat Sit-ups
There are currently no 5:30am Classes
Warm-up:
“Annie”
50-40-30-20-10
DU’s (x2 Singles)
Ab-Mat Sit-ups
*8 Min Cap
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts;
“Elizabeth”
21-15-9
Squat Cleans (135/93#)
Ring Dips
Or
“Kelly”
5 Rounds
400m Run
30 Wall Balls (30/16#)
30 Box Jumps (24/20″)
*35 Min Time Cap
Attention CFLM Members: Until further notice, we will not be running our 5:30am class. We will bring that class back when the Government restrictions loosen regarding Covid-19. All other classes will remain the same. Also, please park in front of the Vet or by the donut shop to allow our lot to be used for workouts, if needed. The garage door will remain open.
“WOD”
OHS
2, 2, 2, 2, 2 (increasing)
Then
3 Rounds
400m Run
25 Deadlifts (135/93#)
20 Push-ups
15 Push Press
Or
“BODY”
Max AB-Mat Sit-ups in 4 Min
Then (immediately)
3 Rounds
400m Run
25 DB Deadlifts (35/25#)
25 Push-ups
25 DB Push Press
75 Jump Rope Reps (40 DU’s)
Happy Birthday to Megan!
Catalyst Warm-up (#3)
“WOD”
AMRAP in 12 Min of
5 Power Snatch (135/93#)
10 Toes 2 Bar
30 DU’s
Rest 2 Min
AMRAP in 12 Min of
5 Thrusters (135/93#)
10 Knees 2 Elbows
30 Lateral Bar Hops (1=1)
Or
“BODY”
AMRAP in 12 Min of
20 Alt DB Snatch (35/25#) (1=1)
20 V-ups (20/16#)
200m Run
Rest 2 Min
AMRAP in 12 Min of
20 DB Thrusters (35/25#)
20 Skater Plyos (1=1)
20 Mtn. Climbers (L+R=1)
