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Friday 8/21/20 WOD

Athlete Addie

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15 Minute AMRAP
1-2-3-4-5-6-7- to as high as you can get in 15 Min.
SA DB Squat Clean Right Side
DB Swing
SA DB Squat Clean Left Side
Burpee plus DB Deadlift (2 DBs)
(35/50)

15 Minute AMRAP
1-2-3-4-5-6-7- to as high as you can get in 15 Min.
SA DB Squat Clean Right Side
DB Swing
SA DB Squat Clean Left Side
Burpee plus DB Deadlift (2 DBs)
(35/50)

15 Minute AMRAP
1-2-3-4-5-6-7- to as high as you can get in 15 Min.
SA DB Squat Clean Right Side
DB Swing
SA DB Squat Clean Left Side
Burpee plus DB Deadlift (2 DBs)
(35/50)

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Thursday WOD 8/20/20

Athlete Cameron

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Work on Building to a Heavy 3 Rep Bench press
Then…
4 Rounds of:
10 DB Bench press from floor
10 L Seated DB Presses
10 Bicep Curls
Then…
Tabata Abs
8 Rounds of 20 Seconds On 10 Sec Off
Sit Ups
Russian Twists

Work on Building to a Heavy 3 Rep Bench press
Then…
4 Rounds of:
10 DB Bench press from floor
10 L Seated DB Presses
10 Bicep Curls
Then…
Tabata Abs
8 Rounds of 20 Seconds On 10 Sec Off
Sit Ups
Russian Twists

Work on Building to a Heavy 3 Rep Bench press
Then…
4 Rounds of:
10 DB Bench press from floor
10 L Seated DB Presses
10 Bicep Curls
Then…
Tabata Abs
8 Rounds of 20 Seconds On 10 Sec Off
Sit Ups
Russian Twists

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Wednesday WOD 8/19/20

Athlete Matt

Birthday WOD at 530 tonight to Celebrate Keith Dycus, Ralphie and Jdub!

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8 Rounds of:
Med Ball OH Walking Lunges (Down Wood Plank and Back)
10 Toes to Bar or Hollow Rocks
Burpee Broad Jumps (Down Wood Plank and Back) Hold Ball during burpee and jump.
WODFATHER BIRTHDAY WOD:
Team of 2 – 67 Calorie Row BUY IN
6 Min AMRAP – 6 Wallballs, 7 Box Jumps (1 Person Complete a round/1 Person Rest then switch)
67  Second Rest
7 Min AMRAP – 6 Burpees, 7 Push Press (1 Person Complete a round/1 Person Rest then switch)
67 Second Rest
then….
67 KBS
39 Toes To Bar (partition reps as you choose)
67 Calorie Row CASH OUT

8 Rounds of:
Med Ball OH Walking Lunges (Down Wood Plank and Back)
10 Toes to Bar or Hollow Rocks
Burpee Broad Jumps (Down Wood Plank and Back) Hold Ball during burpee and jump.

8 Rounds of:
Med Ball OH Walking Lunges (Down Wood Plank and Back)
10 Toes to Bar or Hollow Rocks
Burpee Broad Jumps (Down Wood Plank and Back) Hold Ball during burpee and jump.

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Tuesday WOD 8/18/20

Athlete Julie Kesterson

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Build to a HEAVY SQUAT CLEAN THRUSTER

Spend first 15 to 20 Minutes working on strength building.
Then…
10-9-8-7-6-5-4-3-2-1
Squat Clean Thrusters (65/95)
SA DB Snatches (35/50)

Build to a HEAVY SQUAT CLEAN THRUSTER

Spend first 15 to 20 Minutes working on strength building.
Then…
10-9-8-7-6-5-4-3-2-1
Squat Clean Thrusters (65/95)
SA DB Snatches (35/50)

Build to a HEAVY SQUAT CLEAN THRUSTER

Spend first 15 to 20 Minutes working on strength building.
Then…
10-9-8-7-6-5-4-3-2-1
Squat Clean Thrusters (65/95)
SA DB Snatches (35/50)

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Monday WOD 8/17/20

HAPPY MONDAY!

4 Rounds of:
400 Meter Run or 500 Meter Row
21 Dips
14 Pull Ups
 7 Burpees

4 Rounds of:
400 Meter Run or 500 Meter Row
21 Dips
14 Pull Ups
 7 Burpees

4 Rounds of:
400 Meter Run or 500 Meter Row
21 Dips
14 Pull Ups
 7 Burpees

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SAVE THE DATE

September 11th its “LADIES NIGHT” at CFOIB

Bring your favorite “Swole Sister” for a workout followed by social hour.

Bring any unwanted/no longer used workout attire that you may wanna swap or sell.

Bring your Post WOD Beverage of choice.

Let us know if you plan to attend!

September 11th its “LADIES NIGHT” at CFOIB

Bring your favorite “Swole Sister” for a workout followed by social hour.

Bring any unwanted/no longer used workout attire that you may wanna swap or sell.

Bring your Post WOD Beverage of choice.

Let us know if you plan to attend!

September 11th its “LADIES NIGHT” at CFOIB

Bring your favorite “Swole Sister” for a workout followed by social hour.

Bring any unwanted/no longer used workout attire that you may wanna swap or sell.

Bring your Post WOD Beverage of choice.

Let us know if you plan to attend!

Comments Disabled| |