11/3/22

WOD

20 minute AMRAP of:
25 DB Snatch, 50/35-lbs.
25 DB Box Step-ups, 24"/20"
75 Double-unders

11/2/22

WOD

“CFT Mile”

For time:
Run 1 Mile

11/1/22

WOD

7 minutes:
Work up to a Heavy Power Snatch for 2 reps

3 rounds for time of:
21 Calorie Machine
15 Power Snatch, 115/75-lbs.
9 Strict Pull-ups

Come in Costume!

10/31/22

WOD

Every 10:00 for 3 sets:
15-12-9
Wall-balls, 20/14-lbs.
Burpees/BFB/BBJO

*set 1 = Burpees
*set 2 = Ball Facing Burpees
*set 3 = Burpee Box Jump, 24/20

Check out facebook for photos from friday’s nightmare on 3rd street

10/30/22

WOD

Rest Day

10/29/22

WOD

Tabata Air Squat
Tabata Burpee
Tabata Pull-up
Tabata Bike
Tabata Box Jump
Tabata Slam-Ball
Tabata Reverse Lunges
Tabata Sledge Hammer

*Rest as needed to Transition between Tabatas.

Friday Class Schedule:

5:00am, 6:30am. 9:00am as Normal

3:30pm, 4:30pm, and 5:30pm Classes are Cancelled

5:00pm Competition Class and Party to follow!

10/28/22

WOD

"NIGHTMARE ON 3RD STREET”

For Load, Reps, and Time:

”Raise the DEAD”
10 minutes to Establish a 1RM DEADlift

Rest 5 minutes

“Drop DEAD”
8 minute AMRAP of:
Bar Facing Burpees

Rest 2 minutes

“Hanging with the DEAD”
Max Deadhang

10/27/22

WOD

10 minute AMRAP of:
Run 300m
30 Hang DB Snatches, 50/35-lbs.

Rest 10 minutes

10 minute AMRAP of:
30 Calorie Machine
30 Wall-balls, 20/14-lbs.

10/26/22

WOD

50-40-30-20-10 reps for time:
Double-unders
Push-ups
Double-unders
Sit-ups

10/25/22

WOD

Every 5:00 for 6 sets:
2 Rope Climbs
4 Clean and Jerks, 175/115-lbs.
8 Toes-to-Bar
16 Deadlift, 175/115-lbs.