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HOMESCHOOL WOD #3 (3/28/20)

Another beautiful day is planned for your 3rd HOMESCHOOL CFOIB WOD. Get your workouts in and share your pics and video clips with us please!

AMRAP in 25 Min:

10 Air Squats

Run 400 Meters

20 Air Squats

Run 400 Meters

30 Air Squats

Run 400 Meters

continue to increase squats by 10 after each run until the clock runs out!

AMRAP in 25 Min:

10 Air Squats

Run 400 Meters

20 Air Squats

Run 400 Meters

30 Air Squats

Run 400 Meters

continue to increase squats by 10 after each run until the clock runs out!

AMRAP in 25 Min:

10 Air Squats

Run 400 Meters

20 Air Squats

Run 400 Meters

30 Air Squats

Run 400 Meters

continue to increase squats by 10 after each run until the clock runs out!

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HOMESCHOOL WOD #2 (3/27/20)

It is suppose to be a gorgeous day, great day to take it outside. If you don’t Run then Walk. You should complete 1 and 1/4 Mile with this workout. Enjoy the fresh air and fitness all at the same time! Post your videos or pics of you or your loved ones doing these Homeschool WODs (tag us on Facebook and Insta). Let help motivate each other! Coach KJ

Run 1 Lap (estimate 400 meters/1/4 Mile)

50 Walking Lunges (Scale to Stair Climb)

Run 1 Lap (estimate 400 meters/1/4 Mile)

40 Air Squats

Run 1 Lap (estimate 400 meters/1/4 Mile)

30 Burpees

Run 1 Lap (estimate 400 meters/1/4 Mile)

20 Push Ups (Scale to Knees)

Run 1 Lap (estimate 400 meters/1/4 Mile)

10 Broad Jumps (Scale to High Knees)

Run 1 Lap (estimate 400 meters/1/4 Mile)

50 Walking Lunges (Scale to Stair Climb)

Run 1 Lap (estimate 400 meters/1/4 Mile)

40 Air Squats

Run 1 Lap (estimate 400 meters/1/4 Mile)

30 Burpees

Run 1 Lap (estimate 400 meters/1/4 Mile)

20 Push Ups (Scale to Knees)

Run 1 Lap (estimate 400 meters/1/4 Mile)

10 Broad Jumps (Scale to High Knees)

Run 1 Lap (estimate 400 meters/1/4 Mile)

50 Walking Lunges (Scale to Stair Climb)

Run 1 Lap (estimate 400 meters/1/4 Mile)

40 Air Squats

Run 1 Lap (estimate 400 meters/1/4 Mile)

30 Burpees

Run 1 Lap (estimate 400 meters/1/4 Mile)

20 Push Ups (Scale to Knees)

Run 1 Lap (estimate 400 meters/1/4 Mile)

10 Broad Jumps (Scale to High Knees)

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Homeschool WOD #1 March 26, 2020

AMRAP 4:
27 Jumping Squats Scale To Air Squats
27 Burpees
27 Sit Ups
Rest 4 Minutes
AMRAP 4:
21 Jumping Squats Scale To Air Squats
21 Burpees
21 Lying Leg Raises
Rest 4 Minutes
AMRAP 4:
15 Jumping Squats Scale To Air Squats
15 Burpees
15 V-Ups
“

AMRAP 4:
27 Jumping Squats
27 Burpees
27 Sit Ups
Rest 4 Minutes
AMRAP 4:
21 Jumping Squats
21 Burpees
21 Lying Leg Raises
Rest 4 Minutes
AMRAP 4:
15 Jumping Squats
15 Burpees
15 V-Ups
“

AMRAP 4:
27 Jumping Squats
27 Burpees
27 Sit Ups
Rest 4 Minutes
AMRAP 4:
21 Jumping Squats
21 Burpees
21 Lying Leg Raises
Rest 4 Minutes
AMRAP 4:
15 Jumping Squats
15 Burpees
15 V-Ups
“

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March 25, 2020

Athlete Sidney Jones: “JUST KEEP SMILING”

Wednesdays Schedule: 6am WOD, 8am Bootcamp WOD, 9am WOD. Wodfathers will be the last class before we have to close the doors per the Governor. We will reopen ASAP. Stay tuned for Workouts to do at home and a few challenges along the way.

Quote for the Day:

“Sometimes you have to let go of the picture of what you thought life would look like and learn to find joy in the story you are actually living”.

“Turkish Get Ups 3 Sets of 5 per side (Build in load if possible)

“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)”

“Turkish Get Ups 3 Sets of 5 per side (Build in load if possible)

“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (30/20)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)”

“Turkish Get Ups 3 Sets of 5 per side (Build in load if possible)

“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)”

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March 25, 2020

Wednesdays Schedule: 6am WOD, 8am Bootcamp WOD, 9am WOD, 530pm Wodfather WOD, 630pm WOD

“Buld to Heavy Set of 5 Deadlifts (3/19, 3/9, 2/25)

“Power Bar”
AMRAP 12:
9 Hang Power Cleans
12 Push-ups
15 Deadlifts “

“Build to Heavy Set of 5 Deadlifts (3/19, 3/9, 2/25)

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (115/85)
12 Push-ups
15 Deadlifts (115/85)”

“Build to Heavy Set of 5 Deadlifts (3/19, 3/9, 2/25)

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)”

800 Meter Run or 1000 Meter Row

10 KB Deadlifts/10 Push Ups/1 Min Plank Hold

600 Meter Run or 750 Meter Row

20 KB Deadlifts/20 Push Ups/1 Min Plank Hold

400 Meter Run or 500 Meter Row

30 KB Deadlifts/30 Push Ups/ 1 Min Plank Hold

200 Meter Run or 250 Meter Row

40 Goblet Squats/40 Burpees/1 Min Plank Hold

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March 23, 2020

Todays Schedule: 6am WOD, 8am BOOTCAMP WOD, 9am WOD, 530 SPIN, 530 WOD, 630 WOD

Please make sure to sign up (class is capped at 10).

Please do not share equipment and clean your equipment thoroughly after use.

 

“Spend the first 20 min of class building up to the heaviest load of Thrusters then break bars back down                                                           

“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings
21 Thrusters
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings
15 Thrusters
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings
9 Thrusters “

“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)”

““4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)”

Tabata Bootcamp 20 seconds on / 10 seconds off

Burpees

KBS

Reverse Lunges

Mountain Climbers

Wallballs

Dumbbell Chest Press (floor)

Jumping Squats or Air Squats

Russian Twists

Repeat 4 x

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