Row 500m
50 DB DL 50/35

40 Burpees to a 25lbs plate

30 pull ups

20 T2Bs

10 HSPU

A: On the 6 minutes for 3 rounds -

2 rounds of 9 DB thrusters 50/35, 18 T2B, 36 air squats.

30 seconds on 45 seconds off x 21 rounds.

Rds 1-7 - 8 push jerks 155/105 AMRAP C2B,

Rds 8-14 - 8 power cleans 155/105 and AMRAP Push ups,

Rds 15-21 - 8 deads 155/105 AMRAP squats

Zoom at Home Option:

15 MIN AMRAP Ladder

1,1,2,2,3,3

Box jump or step up

Single Arm odd object thruster

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/82130738148

At one of the following times:

6:00AM, Noon, 6:30PM

All sets are base off your 2km row Pace

A:

600M - (pace -1)

Rest 1 minute

400M (pace -3)

Rest 2 minutes

x 4

B:

After a 4 minute rest

1km at pace

Zoom at Home Option:

4 minutes on 2 minutes off x 5

AMRAP and pick up where you left off

48 Toe taps/DU

24 Odd object snatch

12 Single Arm Devil Press

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/82130738148

At one of the following times:

6:00AM, Noon, 6:30PM

5 min EMOM -

1 Full clean and jerk at 80%

Rest 3 minutes

5 min EMOM

1 Full clean and jerk at 85%

Deadlifts -

1x6 at 60%,

1x5 at 65%,

1x5 at 70%,

2x5 at 75%,

3x3 at 80%

Zoom at Home Option:

40 min EMOM

Score is Completed rounds, if you can't finish take the next minute as a recovery round

Odd minutes -

5x (start standing, down to hollow body rock to back to your feet, squat jump, + 4 lunges)

Even minutes -

5x (start standing inch worm to a push up and inch worm back out to a full standing position)

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/82130738148

At one of the following times:

6:00AM, Noon, 6:30PM

A: 10 mins on 2 minutes off x 2.

Round 1 - 2000 m row AMRAP 7 thrusters at 115/85 and 7 C2B.

Round 2 - AMRAP 7 hang squat cleans 115/85, 7 HSPU,

Zoom at Home Option:

5 Hollow Body rocks

10 crunches

15 sit-ups

20 V-ups

30 Odd Object push press

50 Criss Cross and reach for the ground

Rest 2 minutes

3 rounds total!

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/82130738148

At one of the following times:

6:00AM, Noon, 6:30PM

90 seconds on 45 sec rest X 12 rounds.

Odd rounds 20 WB, 6 BMU AMRAP Burpees to a 25lbs plate.

Even rounds 50 DU AMRAP Alternating DB Snatch 50/35.

In total you get 18 minutes of training

Zoom at Home Option:

3 rounds for time of:

100 toe taps

20 Odd object Hang power clean and jerk

Rest 5 minutes

3 rounds for time of

50 squats

25 odd object snatch

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/82130738148

At one of the following times:

6:00AM, Noon, 6:30PM

5 RFT

10 DB deadlifts 50#/35#

80 feet farmer walk 50#/35#

40 feet OH lunging with one DB

A: 21-15-9 of 115lbs thrusters and bar hop burpees

B: Establish 1 RM hang clean

45 seconds on 90 seconds off x 14 rounds.
15 lateral Box jump overs at 20"/16" + AMRAP KBS 2/1.5

Zoom at home option:
For time

200 Box Steps ups (16"/12")

100 Burpees

80 sit-ups

60 push ups

40 criss-cross

20 inch worms to a push-up and back out

Join URL: https://us02web.zoom.us/j/82141782513

At one of the following times:

6:00AM, Noon, and 6:30PM

All sets are base off your 2km row Pace

Rest 3 minutes

Round 1 - rest 1 minute after each set

300m (pace -3)

400m (pace -2)

500m (pace -1)

600m (pace -1)

Rest 3 minutes

Round 2 - rest 1 minute after each set

300m (pace -3)

400m (pace -3)

500m (pace -2)

600m (pace -2)

Zoom at home option:

Accumulate 200 Odd odd object twists

However at the start of each minute you must perform

10 odd object thrustersTo join our coached class for this

Join URL: https://us02web.zoom.us/j/82141782513

At one of the following times:

6:00AM, Noon, and 6:30PM

A: Deadlifts - 1x6 at 60%, 1x5 at 65%, 3x5 at 70%, 2x4 at 75%

B: 10 rounds for time of 12 WBs, 24 lunges, 48 DU

A: Deadlifts - 1x6 at 60%, 1x5 at 65%, 3x5 at 70%, 2x4 at 75%

B: 10 rounds for time of 12 WBs, 24 lunges, 48 DU

Zoom at home option:

3 min on 90 sec off x 6

9 push ups

18 odd object deadlifts

36 Plank shoulder taps

72 Toe Taps

Join URL: https://us02web.zoom.us/j/82141782513

At one of the following times:

6:00AM, Noon, and 6:30PM

A: 8 min EMOM - 2 Full clean and jerk at 75%

B: 9 mins on 2 minutes off x 2.

Round 1 - 1500 m row AMRAP 5 full snatch at 155/105 and 10 HSPU.

Round 2 - AMRAP 10 Bar hop burpees, 20 air squats, 10 C2B

Zoom at home option:
1 min on, 30 sec off x 5

Rest 2 minutes x 4 cycles

5 x(Burpee + 2 lunges + squat jump)

Then AMRAP Hollow body rocks

Join URL: https://us02web.zoom.us/j/82141782513

At one of the following times:

6:00AM, Noon, and 6:30PM

1min on 30 sec rest X5 rounds per couplet.

Rest 3 minutes, switch couplet and repeat 1min on 30 sec off.

Three couplets in total.

1st. 15 WB + AMRAP WB sit-ups.

2nd. 16 DB snatch 50/35 AMRAP + Burpees.

3. 30 DU + AMRAP T2B.

In total you get 15 minutes of training.

Zoom at home option:

40 min EMOM

1. 48 DU/Toe taps

2. 36 Plank jacks

3. 24 Odd object hang snatch

4. 12 Power lunges

5. Rest

Join URL: https://us02web.zoom.us/j/82141782513

At one of the following times:

6:00AM, Noon, and 6:30PM

Saturday and Sunday we will be hosting the CF Level 1 Coaching certification course. As such the gym will be closed to classes. We will see you all on Monday!

A: Rowing Intervals -

500m row - rest 1 minute x 5 at your 2km pace (-1)

B:5 minutes on of:
AMRAP Row 21 calories + 7 HSPU
rest 2 minutes
then 5 minutes of:
AMRAP 14 thrusters 95/65 14 T2B.

Zoom at home option:

Join URL:https://us02web.zoom.us/j/84031924535

At one of the following times:

6:00AM, Noon, and 6:30PM

40 on 20 sec off x 10

rest 3 minutes x 3 cycles

In each 40 second piece

3 burpees

6 lunges

9 criss -cross (reach to the ground with both hands)

AMRAP odd object thruster

A:Deadlifts -

1x6 at 60%, 3x5 at 65%, 2x5 at 70%

B: 12 RFT of:

6 DB push press 50/35, 6 Burpee Box Jump Overs 24/20,

Zoom at home option:

Join URL:https://us02web.zoom.us/j/84031924535

At one of the following times:

6:00AM, Noon, and 6:30PM

Part A:

10 hollow body rocks

10 v-ups

10 sit-ups

10 sit-up to a twist

Rest 1 minute x 5 rounds

Part B: 1 *Curtis P - in the first minute. 2 in the second minute, 3 in the third minute ... until you can't fit them in the allocated minute

*Curtis P(homestyle) - lunge, lunge, squat, standing high jump

A: 6 mins on 2 minutes off x 3.

AMRAP - 28 WB, 14 burpees, 7 MU.

B: Hip and low back mobility

Zoom at home option:

Join URL:https://us02web.zoom.us/j/84031924535

At one of the following times:

6:00AM, Noon, and 6:30PM

21-18-15-...3 of

Box step ups and odd object cleans

rest 3 minutes then

3,6,9,...21 of

odd object deadlifts

plank floor swipes

8 min EMOM -

1 Full clean and jerk at 75%

Rest 4 minutes

8 min EMOM

1 Full clean and jerk at 80%

Zoom at home option:

Join URL:https://us02web.zoom.us/j/84031924535

At one of the following times:

6:00AM, Noon, and 6:30PM

22 minute AMRAP

Odd object OHS

Jumping lunges

Push ups

Sit-ups

Start at 2 reps of each and increase by one rep each set

3 min on 90 seconds off x 5

AMRAP -

10 Push press/jerks at 135/95,

12 C2B,

14 Deadlifts 135/95

16 lunges (8 per leg)

Zoom at home option:

Join URL:https://us02web.zoom.us/j/84031924535

At one of the following times:

6:00AM, Noon, and 6:30PM

4 minutes on 2 minutes off x 5

Start every interval with 1 minute wall sit

then with the remaining time

AMRAP

12 mountain climbers

10 sit-ups to a twist

12 seated odd object press