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Thursday WOD 4/27/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH
1. 2 Power Cleans x 3 sets @80% of 1RM Clean
2. 2 Front Squats x 3 sets @85% of 1RM Clean
WOD
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)

STRENGTH
1. 2 Power Cleans x 3 sets @80% of 1RM Clean
2. 2 Front Squats x 3 sets @85% of 1RM Clean
WOD
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)

STRENGTH
1. 2 Power Cleans x 3 sets @80% of 1RM Clean
2. 2 Front Squats x 3 sets @85% of 1RM Clean
WOD
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)

Comments Disabled| |

Wednesday WOD 4/26/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

RING MUSCLE UP PRACTICE OR SKILLS TO GET THERE
– 10-12 minutes-

WOD
FOR TIME
100 Burpee Box Jump Overs (24/20)

RING MUSCLE UP PRACTICE OR SKILLS TO GET THERE
– 10-12 minutes-

WOD
FOR TIME
100 Burpee Box Jump Overs (24/20)

RING MUSCLE UP PRACTICE OR SKILLS TO GET THERE
– 10-12 minutes-

WOD
FOR TIME
100 Burpee Box Jump Overs (24/20)

Comments Disabled| |

Tuesday WOD 4/25/34

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am

STRENGTH
1. Full Snatch 3×2 @80%
2. 2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

WOD
FOR TIME
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –

STRENGTH
1. Full Snatch 3×2 @80%
2. 2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

WOD
FOR TIME
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –

STRENGTH
1. Full Snatch 3×2 @80%
2. 2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

WOD
FOR TIME
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –

Comments Disabled| |

Monday WOD 4/24/23

MURPH IS COMING SOON: GET READY (Murph Memory at CFOIB)

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

WOD

FOR TIME:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

WOD

FOR TIME:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

WOD

FOR TIME:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

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Friday WOD 4/21/23

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

WOD 
FOR TIME
25/20 Calorie Row
25 Push ups
25/20 Calorie Row
50 Shoulder to Overhead (115/80)
25/20 Calorie Row
25 Push ups
25/20 Calorie Row

WOD 
FOR TIME
25/20 Calorie Row
25 Push ups
25/20 Calorie Row
50 Shoulder to Overhead (115/80)
25/20 Calorie Row
25 Push ups
25/20 Calorie Row

WOD 
FOR TIME
25/20 Calorie Row
25 Push ups
25/20 Calorie Row
50 Shoulder to Overhead (115/80)
25/20 Calorie Row
25 Push ups
25/20 Calorie Row

Comments Disabled| |