“Chipper Friday”
3,200m Run
100 Power Cleans (135/93#)
100 KBS (53/35#)
*Partition runs and workload as desired
Category Archives: Workouts
“WOD”
Push Press
2, 2, 2, 2, 2 (increasing)
Then
AMRAP in 15 Min of
30 DU’s (x3 Singles)
15 Power Snatch (75/53#)
15 Shoulder Press
Or
“BODY”
Tabata Ab Mat Sit Ups
Rest 1 Min
Tabata Mtn Climbers (L+R=1)
Rest 1 Min
Tabata V-ups (20/16#)
Then (immediately)
AMRAP in 16 Min of
20 Alt DB Snatch (35/25#)
20 Box Jumps (24/20″)
20 DB Shoulder Press
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts:
“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/93#)
Or
“Gren’s”
AMRAP in 34 Min of
100m Run
13 DB Thrusters (35/25#)
23 DB Deadlifts
9 Pull-ups
17 Push-ups
Happy Birthday to Robbie!
“WOD”
5×5 Deadlift @75%
Then
AMRAP in 14 Min of
30 Burpees
30 Backsquats (155/103#)
Or
“BODY”
Max Burpees in 5 Min
Then (immediately)
4 Rounds
25 Wall Balls (20/16#)
20 Deck Squats (25/15#)
15 Goblet Squats (53/35#)
Catalyst Warm-up (#3)
“WOD”
AMRAP in 12 Min of
12 OHS (115/73#)
12 Box Jumps (30/24″)
12 KBS (70/53#)
Then
Take 15 Min to find your 1 Rep MaxPower Snatch
Or
“BODY”
AMRAP in 30 Min of
200m Run
25 Alt DB Snatch
30 DB Step-ups (20/16″) (35/25#) (1=1)
35 KBS (53/35#)
Happy Birthday to Lisa C!
8:00am Partner WOD
9:00am Partner WOD
“Partner Workout”
AMRAP in 20 Min of
100m Run
20 Power Cleans (135/93#) (split as desired)
20 Push Jerks
100 DU’s (x2 Singles) (split as desired)
“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)
