Attention Members- Just a friendly reminder that we are no longer posting the workouts on our website. The workouts can be found on our private Instagram page: cflmdailywod
Don’t forget to sign up for cflmdailywod on Instagram by tomorrow, if you want to continue to see the WOD’s!
8:00am Partner WOD
9:00am Partner WOD
“Partner Workout”
2 Rounds
400m Run (together)
20 Pull-ups (split)
20 Alt Box Jumps (20/16#)
200m Run
30 Partner Wall Balls (20/16#)
30 Alt Burpees
400m Run
40 OH Lunges (45/25#) (Both Parthers)
40 Push-ups (split)
*30 min time cap
Happy Birthday to Wendy Sue!
“Chipper Friday”
100 DU’s (x3 Singles)
Then
3 Rounds
3 Power Cleans (205/153#)
15 Man Makers (35/25#)
200m Run
30 KB Clean and Jerks (70/53#)
Then
100 DU’s
Dont forget to request to be added to our Instagram page…cflmdailywod. Starting on Monday, we will no longer be posting the workouts on our website.
“WOD”
Deadlift
5×5@75%
Then
AMRAP in 12 Min of
50 Wall-Balls (20/16#)
50 Deck Squats (25/15#)
50 Pull-ups
Or
“BODY”
AMRAP in 25 Min of
25 DB Deadlifts (35/25#)
20 Med Ball Cleans (20/16#)
15 Pull-ups
100m Run w/Med Ball (20/16#)
Attention Members: Starting Monday August 17, we will no longer be posting our daily workouts on our website. We will be posting the WOD’s on our private Instagram page cflmdailywod. You will have to request to be added to this page. If you don’t have Instagram, GET IT!….
“Benchmark Wednesday”
“Evil EMOM”
EMOM for 14 Min
Odd: 10 Thrusters (95/63#)
Even: 20 KB Swings (53/35#)
Then (immediately)
1 Mike Run
Happy Birthday to Glenda!
Don’t forget we offer a 7am class on Tuesday and Thursday.
“WOD”
Overhead Squat
3, 3, 3, 3, 3 (Increasing)
Then
9-15-21
Power Snatch (115/73#)
Burpees
HSPU’s
*20 Min Time Cap
Or
“BODY”
4 Rounds
400m Run
15 Burpee Box Jumps (24/20″)
10 Alt DB Snatch (35/25#) (L+R=1)
Then (immediately)
100 Ab-Mat Sit-ups
Catalyst Warm-up (#3)
“WOD”
AMRAP in 15 Min of
60 DU’s
100m Sprint w/KB (70/53#)
Then (immediately)
Take 15 Min to find your heavy Power Clean
Or
“BODY”
AMRAP in 12 Min
100m Farmer Carry w/ DB’s (35/25#)
20 DB Box Step-ups (20/16″) (1=1)
Rest 2 Min
AMRAP in 12 Min
20 Wall Balls (20/16#)
20 V-ups (20/16#)
200m Run
8:00am Partner Workout
9:00am Partner Workout
“Partner WOD”
AMRAP in 25 Min of
200m Run (together)
6 Man Makers (35/25#) (split as desired)
12 OH Lunges (both partners) (L+R=1) (45/25#)
18 Alt Box Jumps (24/20″)
Catalyst Warm-up (#3)
“WOD”
Shoulder Press
2, 2, 2, 2, 2 (increasing)
Then
AMRAP in 18 Min of
6 Squat Snatch (115/73#)
12 Push Jerks
18 Box Jumps (24/20″)
36 DU’s (x3 Singles)
Or
“BODY”
Max Wall Balls in 3 Min (20/16#)
Then (immediately)
4 Rounds
20 Box Jumps (24/20″)
20 Alt DB Snatch (35/25#)
20 Lateral DB Hops (1=1) (both DB’s)
200m Run
