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Monday – 191125

ANNOUNCEMENTS Schedule Update: Wednesday – 5:30am CF, 8:15am BURN, 9:00am CF, 5:30pm CF (Annual 5k in CF classes) Thursday – Closed Friday – 8:15am BURN, 9:00am CF SWOD Every 20 seconds for 10 minutes (30 reps), complete: Power Clean x 1 rep (155/105) WOD Complete as many reps as possible in 12 minutes of: 3-6-9-12-15-etc… …

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Friday – 191122

SWOD 5 sets of: Deadlift x 3 reps – increasing each set Copenhagen Plank x 20-30 seconds/side – rest 2 minutes – WOD For time (8 min cap): 3 Power Cleans (135/95) 3 Toes to Bar 6 Power Cleans (135/95) 6 Toes to Bar 9 Power Cleans (135/95) 9 Toes to Bar 12 Power Cleans …

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Thursday – 191121

SWOD In teams of 2, complete for time: Row 2000m *switch every 250m WOD In teams of 2, complete 10 rounds for time of (25 min cap): 15/12 Calorie Row 15 Wall Ball Shots (20/14) to a 10’/9′ target Note: For rounds 1-5, partner A completes the rowing portion and partner B completes the Wall …

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Tuesday – 191119

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Overhead Squat x 5-5-3-1-3-3-3 Note: Increase load each set. The 5-5-3-1 are intended to be the warm up, and the 3-3-3 are intended to build to a 3RM. WOD “Amanda” 9-7-5 for time of (10 min cap): Ring Muscle Up Squat Snatch (135/95) *compare to …

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