Daily WOD

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WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Complete 3 sets of:

10 DB Strict Press (moderate wt)

8/6 Strict Pull Up

12/8 Decline Push Ups

Rest 1 minute between rounds

 

EMOM x 24:

Minute 1: 10 DB Snatch Alternating Arms 50/35

Minute 2: 20/15 Calorie Row

Minute 3: 10 Burpee Over DB

Minute 4: Rest

Suggested Mobility: Shoulders and Lats (ask if you don’t know what to do)

Check out these happy dumbbells, they love it when they are put back on the rack as a matching set! Go Team!

WORKOUT OF THE DAY

Cycle Box 6pm

With a 10 minute clock:

Clean (Squat)- Build to a Heavy Double (TNG)

AMRAP in 12 minutes:

6 Handstand Push Ups

9 Deadlifts 225/155

30 Double Unders

Suggested Mobility: Russian Baby Maker 1 min, Center Splits 1 min, Hamstring stretch with rope

 HAPPY BIRTHDAY TO MAIRS AND CHRISTA!

Your CFP Fam wishes you ladies a very happy birthday!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Assault Bike- In Teams of 2 

1 bikes, 1 holds a plank, switching as needed

Accumulate as many Calories in 4 minutes

Relay Runs (Pass the towel)

AMRAP in 20 minutes: 

Run 400m (each partner)

Wheel Barrow partner A down, partner B back (red line to rig)

EMOM x 5: 

5 Burpees + Max Sit Ups

Suggested Mobility: IT Band stretch, Calf roll out, Bottoms of feet roll out

WORKOUT OF THE DAY

Cycle Box 6pm

Front Squat- Pause in bottom of squat hold for 2 secs

8 reps @ 60%

6 reps @ 65%

4 reps @ 70%

2 reps @ 75%

75 secs rest after each set

Death by Ground to Overhead 1135/95

minute 1- 1 rep

minute 2-  2 reps

minute 3- 3 reps

minute 4- 4 reps… continuing on until failure to complete the reps in the minute

Time Cap 12 minutes

Suggested Mobility: Pigeon Stretch 1 min each, Downward Dog 1 min, Butterfly stretch 1 min

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

“Brehm”

For time:
 10 Rope climb
20 Back squat 225/155
30 Handstand push-ups
Row 40 calories

 

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

ENJOY YOUR DAY STAS!

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

NO YOGA

For Time:

36 WTD Sit Ups 45/25

30 Box Jumps 24/20

6 Power Cleans 155/105

30 DB Snatch 50/35 alternating arms

6 Power Cleans

30 Cal Bike or Row

6 Power Cleans 

30 Wall Ball 20/14

6 Power Cleans

36 Burpees!

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