Friday 1/31

Strength:

A. Back squats 4 sets of 3 reps building up to 80-85% of 1rm 

B. snatch pulls @90% 3 sets of 2 reps 

Wod:

100 dbu

75 KB swings

50 sit ups 

25 burpee box jumps 

15 minute time cap

Level 1: 150 singles, 20/16

Level 2: 300 singles, 24/20

Level 3: dbu, 70/53, 24/20

Thursday 1/30

Strength:

A1.  Bench press

4 sets of 6 

A2. DB/KB rows

4 sets of 6 each arm

Wod:

For time: 

30 cal AB 

30 pull ups 

30 burpees

30 box jumps

30 KB swings

14 minute time cap 

Level 1: ring rows, 20/16, 26/18

Level 2: pull ups, 24/20, 35/26

Level 3: CTB pull ups,  24/20, 53/35

Wednesday 1/29

Strength:

A1. Power snatch 

2.2.2.2

* not tng, not build to max, stay around 80-85% of 1rm

 

A2. Single leg kb deadlifts 

4 sets of 4 each leg

Wod:

13 minute amrap

18 snatch @75/55

10 toe to bars

15 snatch @95/65

10 toe to bar 

12 snatch @115/75

10 toe to bar 

9 snatch @135/85

10 toe to bar 

6 snatch @155/95

10 toe to bar 

3 snatch @175/105

10 toe to bar

Amrap snatch @195/115

Level 1: 55/45 for all rounds, K2E

Level 2: 45/35, 65/45, 75/55, 95/65, 115/75, 135/85, amrap 155/95 (K2E)

Level 3: rx

Tuesday 1/28

Strength:

30 second amrap KB swings

30 second rest 

X7 

Score= least amount of reps in one set

Wod:

14 minute amrap

150 wall balls

With remaining time: 

15 power cleans @135/85

15 power cleans @165/105

15 power cleans @185/ 125

Amrap power cleans @205/ 135 

Level 1: 45/35, 65/45, 75/55, 95/65

Level 2:  95/55, 115/65, 135/85, 165/105

Level 3: rx

Monday 1/27

Strength:

A. 5 minute EMOM 

Power clean + push jerk X 2 @moderate weight

B. one set attempt: 

Max attempt pull ups 

Level 1: pull ups with band 

Level 2: pull ups no band 

Level 3: CTB pull ups 

Wod:

8 minute amrap

3 thrusters

3 burpees

6 thrusters

6 burpees

9 thrusters 

9 burpees

12...

12...

....

.....

Level 1: 55/45

Level 2: 75/55

Level 3: 95/65

Friday 1/24

Strength-

A1. OHS - 5 sets x 2 reps

A2. 1 min AMRAP Double Unders x 5

WOD-

"DT"

5 Rounds For Time

12 Deadlifts

9 Hang Cleans

6 Push Jerks

L1 - 95/55

L2 - 135/75

L3  - 155/95

Thursday 1/23

A. EMOM x 10 min

Even - 3 TnG Snatches

Odd - 10 Push ups

L1 - 10 Push up

L2 - 10 HR Push ups

L3 - 10 Ring Push ups

WOD -

3 Rounds For Time

15 CTB Pull ups

12 Burpee Box Jumps

9 Front Squats *taken from floor

L1 - Heavy Goblet Squats, Ring Rows

L2 - 95/65#, pull ups

L3 - 135/85#, CTB

Wednesday 1/22

NO 5AM CLASS TODAY

Strength-

A1. CG Bench Press - 5 sets to build to heavy triple

A2. Plank - 5 x 1 min hold

L1 - No weight

L2 - 25/15#

L3 - 45/25#

WOD-

10 Min AMRAP

60 Wall Balls

40 KB Swings

20 Burpees

L1 - 35/26

L2 - 53/35

L3 - 70/53

Tuesday 1/21

WEATHER UPDATE:  due to weather we are canceling the 5:30 pm class an yoga tonight, our last class will be the 4:30 pm class. Sorry for the inconvenience and please drive safe!   

Strength-

A1. Back Squat @ 22x1 tempo - 5 sets x 2 reps

A2. Pendlay Row @ 23x1 tempo - 5 sets x 3 reps 

WOD-

6 Rounds For Time

7 CTB Pull ups

5 Thrusters

3 Burpees

L1 - 75/55, Ring Rows

L2 - 95/65, Pull ups

L3 - 115/75, CTB

Monday 1/20

Strength-

A. EMOM x 10 Min - Hang Power Clean + Squat Clean + Jerk

B. EMOM x 5 min - 

L1 - 10 Ring Rows

L2 - 10 Pull ups

L3 - 10 CTB Pull ups

WOD-
13.4

7 Min AMRAP

3 Clean and Jerks

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar
12...
12.....
15.......
15.....

etc..........

L1 - 75/55, Knees to Elbow

L2 - 95/65, Toes to Bar

L3 - 135/95, Toes to Bar

Friday 1/17

Strength:

A. 1 Snatch grip deadlift + 1 snatch Pull+ 1 snatch 

4 sets building

B. KB rows

4 sets of 6 each arm

Wod:

12 minute AMRAP

5 pull ups

10 burpees

15 power snatches

level 1: 55/35, ring rows 

Level 2: 75/55

Level 3: 95/65, CTB pull ups 

Thursday 1/16

Strength:

A1. Back squat cluster 2.2.2 rest 15 seconds , rest 2 minutes X3 sets

A2. 2 TGU per arm (not alternating) 3 sets 

Wod:

8 minute AMRAP

6 box jumps

8 HR push ups

10 deadlifts

Level 1: 95/55, 20/16 

Level 2: 115/75, 24/20

Level 3: 135/95, 30/24

Wednesday 1/15

Strength:

10 minute EMOM;

Odd: 30 second row/AD/AB

Even: 10 T2B

Wod:

12 minute AMRAP

150 wall balls

90 dbu

30 muscle ups

Level 1: 14/10, 150 singles, ring rows

Level 2:20/14, 250 singles, pull ups

Level 3: 20/14

Tuesday 1/14

Yoga tonight @ 6:30pm!

Please bring your own mat

New billing, check in software and upgrades at CFRZ! We appreciate your patience as we make this transition. Thank you!

Strength:

A1. split jerks

2.2.2.1.1

A2. plank hold

5 sets of 1 minute 

Level 1:no weight

Level 2: 25/15

Level 3: 45/25

Wod:

3 rounds for time

20 KB swings 

20 Push Press

20 box jumps

Level 1: 35/26, 45/35, 20/16

Level 2: 53/35, 75/ 55, 24/20

Level 3: 70/53,95/65, 24/20

Monday 1/13

NEW MONDAY AND WEDNESDAY 7:30PM CLASS STARTS TODAY!

Strength:

12 minutes to find tough 5 TNG power cleans

Wod:

For Time:

80 sit ups

60 walking lunges (no weight)

20 cal AB(50 calAD, 50 cal row)

60 goblet squats

30 burpees

18 minute time cap

Level 1: 35/26

Level 2: 53/35

Level 3: 70/53

Friday 1/10

Strength-

A. EMOM x 6 min - 3 TnG Power Cleans @ 80% 1RM

B. 50 Toes to Bar - AFAP UB sets of 5

WOD-

4 Rounds

1 min Power Cleans

1 min sit ups

1 min AB

1 min Plank

1 min Row

L1 - 75/55#

L2 - 95/75#

L3 - 135/95#

Thursday 1/9

REMINDER: Holiday party / Ugly sweater party / pot luck this Saturday at 6:00pm!

A1. Push Press - 4 sets x 3 reps

A2. Deadlift - 4.3.2.1

A3. L-Sit Hold - 4 sets x 30 sec hold

WOD-

10 Min AMRAP

12 Front Squats

10 Box Jumps

5 Pull Ups

L1 - 95/65#

L2 - 115/75#

L3 - 135/95#

Wednesday 1/8

REMINDER: Holiday party / Ugly sweater party / pot luck this Saturday at 6:00pm!

A1. Power Snatch - 5 TnG reps x 5 sets, building each set

A2. Double Unders - 1 min AMRAP x 5

WOD-

For Time-

50 Burpees

50 KB Swings

50 Wall Balls

50 Double Unders

L1 - 35/26, 100 Singles

L2 - 53/35, 150 Singles if not DU's

L3 - 70/53

Tuesday 1/7

REMINDER: NO 2:30 CLASS ON TUESDAYS AND THURSDAYS. THIS TIME IS RESERVED FOR NHS BASEBALL

YOGA IS BACK!

Tonight @ 6:30pm

Bring your mat!

Strength-

A. EMOM x 12 Min

Even - 

L1 - 10 Wall Balls

L2 - 15 Wall Balls

L3 - 20 Wall Balls

Odd-

L1 - 10 Ring Rows

L2 - 10 Pull ups

L3 - 10 CTB pull ups

WOD-
15.12.9

Power Cleans

Burpees

L1 - 75/55#

L2 - 95/65#

L3 - 115/75#

Monday 1/6

Strength-

A1. Back Squat - 3.3.2.2

A2. Pendlay Row - 4 sets x 8 reps

WOD-
13.2

10 Min AMRAP

5 Shoulder to Overhead

10 Deadlifts

15 Box Jumps (24/20")

L1 - 95/55#

L2/L3 - 115/75#

Friday 1/3

NO 6:30 pm class tonight due to volunteer meeting and warehouse clean up. 

PLEASE COME AT 6pm IF YOU WOUKD LIKE TO VOLUNTEER FOR TOMORROWS FUNDRAISER. WE NEED THE HELP!

Strength:

A. 12 minute EMOM 

Odd: 3 TNG power cleans @75%

Even: 5 hspu

L1-7 push ups

L2- 3 wall walks

L3- 5 hspu 

Wod:

For time:

30 pull ups

30 Thrusters 

30 toe to bars 

30 goblet squats

30  kb swings

30 wall balls

30 lateral burpee bar hops  

Time cap: 20 minutes 

level 1: 65/45, 35/26

Level 2: 95/65, 53/35

Level 3; CTB pullups, 135/85, 70/53 

Thursday 1/2

Back to Regular Schedule!

Strength:

A. 12 minutes to find 10RM back squat 

B.  1 minute AMRAP Toe To Bars

 

Wod:

4 rounds 

1 minute amrap KB reverse step lunges

1 minute AD/AB bike

1 minute amrap Box jumps 

1 minute Plank

1 minute Rest

level 1: 35/26 per hand 

level 2: 53/35 per hand 

level 3: 70/53 per hand