2/2/23

WOD

“CFT Chipper”
For time:
Row 2500m
Run 1000m
75 Wall-balls, 20/14-lbs.

2/1/23

WOD

12.1
Complete as many reps as possible in 7 minutes of:
Burpees

11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)

1/31/23

WOD

20 minute AMRAP of:
12 handstand push-ups
8 bar muscle-ups
4 power cleans

♀ 135 lb ♂ 205 lb

Announcement:

No 5 AM open gym Monday (1/30)

1/30/23

WOD

Every 3:00 for 5 sets:
Overhead Squat, 6 reps

15 minute AMRAP of:
25 Overhead Squats, 75/55-lbs.
20 Single DB Hang C&J, 50/35
15 Toes-to-Bar

1/29/23

WOD

Rest Day

1/28/23

WOD

For time with a Partner:
Row 10,000m
"Angie"

*both partners may work simultaneously.

1/27/23

WOD

30 minute EMOTM of:
1: 15 Deadlift
2: 10 Hang Power Clean
3: 5 Push Press

*same weight for each round.
*may increase throughout rounds.

1/26/23

WOD

Every 5:00 for 6 sets:
10 Shuttle Sprints, 50' (25'x2)
15 Slam Balls
20 Slam Ball Wall-Balls, 10'/9'

1/25/23

WOD

Athlete's Choice
5 x 2 Power Clean or Power Snatch

12 minute AMRAP of:
2 power snatches
4 power cleans
60 double-unders
*155/105-lbs.

1/24/23

wod

30 minute EMOTM of:
1: Max Cal Row
2: Max Box Get-Overs
3: Max Cal Bike/Ski