Workout of the Day

Thursday, November 7th 2019

James B.

EMOM for 25 minutes
Min 1 – Max Reps – Double Unders
*Min 2 – 5 Bench Press or Floor Press
Min 3 – Max Cal Row
Min 4 – 10 Toes to Bar
Min 5- Rest

*Athlete Choose weight, but make it heavy

Tuesday, November 5th 2019

Courtney

Skill
Turkish Get-Ups
 10-15 Minutes to build to a heavy

Metcon
For Time
 3 Rounds
 25/20 Cal Bike
 30 Sit-Ups

 Directly Into….

 3 Rounds
 20 Kettlebells Swings (53/35)
 20 Wall Balls (20/14)

Monday, November 4th 2019

Coach Hudson

CF Open 20.4
For time:
30 box jumps
15 clean and jerks, 95/65
30 box jumps
15 clean and jerks, 135/85
30 box jumps
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

♀ 20-in. box
♂ 24-in. box

Time cap: 20 minutes
Score: Total Reps completed or Time

Saturday, November 2nd 2019

Sklyer

“Deck of Cards”
With a 25 minute running clock preform the following after drawing a card

Hearts = Sit-Ups
Diamonds = Kettlebell Swings (53/35)
Spades = Burpees
Clubs = Medball Cleans (20/14)

2-10 = that number in reps
Face Cards = 10 reps
Aces = 15 reps
Joker = 200m Class run

When your individual card is drawn you’ll preform that movement that is
is linked to that card. Reps Equal the following
Ace’s = 15, Face cards = 10, and Number cards = that number

Once you have completed your reps per that card
you’ll receive another card 
to complete. Continue doing this until the 30 minutes is up.

Any time a Joker is drawn EVERYBODY runs 200m. You’ll stop whatever 
movement your doing and run 200m. When you return
from your run you’ll finish out the card you were on before the run.

Friday, November 1st 2019

Kate

Metcons
For Time 
 20-15-10-5
 Overhead Squats
 Chest to Bar Pull-Ups

 Rx: 95/65
 Fit: 75/55, Pull-Ups
 Dyn: 55/35, Ring Rows

 Rest 5 Min – Then immediately into 

Strength
Squat Snatch
 15 minutes to build to a heavy Single

Wednesday, October 30th 2019

Scott

15 Minutes to Build to a Heavy
3 Position Power Clean
*High Hang (pockets), Hang (above knees),
Mid Shin (bar doesnt touch ground)

AMRAP in 10 Minutes
5 Push Jerks
10 Lateral Barbell Burpees
50 Double Unders

Rx: 135/95
Fit: 95/65
Dyn: 65/55

Tuesday, October 29th 2019

Halloween Social

For Time
400m Run
18 Front Squats
18 Toes to Bar
400m Run
15 Front Squats
15 Toes to Bar
400m Run
12 Front Squats
12 Toes to Bar
400m Run
9 Front Squats
9 Toes to Bar
400m Run

Rx: 155/110
Fit: 115/80
Dyn: 75/55, V-Ups or Sit-Ups

Monday, October 28th 2019

Meg

Strength
EMOM for 10 minutes
 1 Deadlift + 1 Hang Power Clean + 1 Jerk
 *build in weight, but not to heavy 

CF Open 20.3
 For time:
 21 deadlifts, 225/155
 21 handstand push-ups
 15 deadlifts, 225/155
 15 handstand push-ups
 9 deadlifts, 225/155
 9 handstand push-ups
 21 deadlifts, 315/205
 50-ft. handstand walk
 15 deadlifts, 315/205
 50-ft. handstand walk
 9 deadlifts, 315/205
 50-ft. handstand walk

 Time cap: 9 min.

 or

 AMRAP in 9 Min
 15 Deadlifts
 15 Handstand Push Ups or 30 Push-Ups

 Rx: 225/155
 Fit: 155/110
 Dyn: 95/65