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Workout Of The Day – Friday 11/30/2018

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WOD

Strength 
10rep max DB Push Press

Metcon
16min AMRAP
3 Shoulder taps each side
6 HSPU
12 Superman
36 Air Squats
1 Heavy Sled Push Down and Back


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Thursday 11/29/2018

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WOD

Strength
Every 90secs for 15mins
2 Bear Complex 

Metcon
CFH Winter Challenge Event 3
8mins time cap – Ladder
1 Bear Complex 95/65
1 Bar MUs
2
2
3
3
.
.
.
*Reps go up by 1 rep each round


OLYMPIC LIFTING

Part1:
Snatch Push Press + OHS
2+2 x2 @50% (1RM Snatch)
2+2 x2 @60%
2+2 x1 @70%
1+1 x1 @75%
1+1 x2 @80%

Part2:
Snatch + Hang Snatch (below knee)
1+2 x2 @50% (1RM Snatch)
1+2 x2 @60%
1+2 x1 @65%
1+2 x3 @70%
1+2 x2 @75%
1+2 x2 @80%


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Tuesday 11/27/2018

By: 0

WOD

Crossfit Total
Back Squats
Bench Press
Deadlifts


OLYMPIC LIFTING

Part1: 
Clean Pull + Clean
2+2 x2 @50% (1RM C&J)
2+2 x2 @60%
2+2 x2 @65%
1+2 x5 @70%

Part2:
Front Squats
3 @70%
3×2 @80%
3×2 @90%

Part3:
Jerk Support
1×6 (6secs)


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Monday 11/26/2018

By: 0

WOD

Strength / Skill
Turkish Get Ups
4 sets x 6reps (each side)

Metcon
12mins AMRAP
10/8 Cal Bike
10 DB Hang Power Cleans 50/35
10 DB Push Presses 50/35


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Saturday 11/24/2018

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WOD
Partner Workout – 25min AMRAP
50 Thrusters 95/65 (25 each)
500/400m Row
50 Burpees Over the Rower (25 each)


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of the Day – Friday 11/23/2018

By: 0

WOD

Metcon 1:
Every Minute on the Minute for 12 minutes:
Minute 1:
6 Handstand Push-Ups
20 DUs
Minute 2:
200m Row

Metcon 2:
Every 90 Seconds for 5 Rounds:
10 Dumbbell Snatches 50/35
20m Broad Jump


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Thursday 11/22/2018

By: 0

WOD
10am Class Only

Maupin – HERO WOD 

4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible. 

Workout Of The Day – Wednesday 11/21/2018

By: 0

WOD

Strength:
Turkish Get Ups 4 sets x 6 reps

Metcon:
10mins AMRAP
4 Deadlifts 155/105
10/8 Cal Bike
6 Deadlift 155/105
10/8 Cal Bike
8 Deadlift 155/105
10/8 Cal Bike
.
.
.
Deadlift goes up by 2 reps each round. Cal AB stays as is.


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible.