Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.
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Snatch:
5 x 2 Pause Snatches (2 counts top of Knee)
EMOM 14:
Odd: 2 Back Squats at 80-86%
Even: 3-6 Muscle Ups, Fx:False Grip ring row with feet on box
Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.
Circuit:
4 Sets of:
1:00 Plank
15/12 Assault Bike Calories or Max of :40 s
10-12 Barbell Rows
:45-1:00 Front Rack KB Wall sit, Fx: BW Wall sit
Rest -:30 between movements, -1:30 between Sets
Tabata:
Kettlebell Swings 32/24, Fx: 24/16
Abmat Sit ups
Double Unders
KB Lunges 32/24, Fx: 24/16
(12:00 Total)
*Rotating
3 sets
20 Bulgarian Split Squats 10L/10R
10 Ring Rows (feet on box)
BRING A FRIEND A DAY COMMUNITY CHALLENGE!
How bad do you want it?
For Time:
400 M Run
30 Chest to Bar Pull Ups, Fx: Pull Ups
30 Hang Power Clean 155/105, 115/80
400 M Run
30 Handstand Push Up 4″/2″ Deficit, Fx: games standard
30 Front Squat 155/105, 115/80
400 M Run
30 Toes to Bar
30 Push Jerk 155/105, 115/80
400 M Run
Finisher: Coaches Choice
Strict Press:
5 @ 70%
3 @ 75%
3 x 2 @ 80%
*1RM Percentages
Beginners: 5 x 5 (A)
5 Rounds:
10 Ring Dips Fx: Push ups (RX+Use High Rings)
10 Deadlifts 135/95, Fx: 95/65
10 Front Rack Lunges 135/95, Fx: 95/65
Front Squats:
5 x 5 (A)
Rowing Intervals:
3 x 500m Row
Rest exactly 3:00
Score is slowest 500
We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!
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Bench Press
4-4-4-2-2-2
Rest as needed (5-10# Heavier from 2 week ago)
21-15-9
Chest to Bar Pull Ups, Fx: Pull Ups
Hang Power Cleans 115/80, Fx: 95/65
Push Jerks 115/80, Fx: 95/65
Rx+:135/105
1 Max Effort Unbroken Farmers Walk for Distance:
RX:32/24
FX:24/16
*Use 200 m route or 10m increments inside
We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!
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“Snatch Complex:
5 sets of:
1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat
(Increase load each set)
Beginners: 2 x 2 Hang Power Snatch + 1 Overhead Squats
AMRAP 10:
7 Deadlifts 165/110, Fx: 135/95
14 Air Squats
21 Double Unders
RX+205/105
We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!
Handstand Push Up Technique:
4-5 Sets of:
RX+: 5/3 Strict +6 Kipping
RX: 10 Kipping HSPU
FX:5-10 Kipping HSPU with 1-2 Abmats
*Athletes focus should be on technical, quality movement as well as Unbroken cycling
4 Rounds for time
200 m Run
10 Hand release Push Ups
15 Sit ups
20 Kettlebell Swings 32/24, Fx:24/16
3 sets:
20 (10L/10R) DB Or KB Single Arm Strict Press
20 Russian Twists
We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!
Clean Complex:
5 sets of:
2 x 1 Squat Clean + 1 Front Squat + 1 Split Jerk (yes, perform the complex twice for one set)
(Increase load each set)
Beginners: 2 x 2 Hang Power Cleans + 2 Front Squats + 2 Push Press
EMOM 15:
Min 1: 18/15 Cal Row, Fx: 15/12 Cals
Min 2: 15 Wall Ball Shots, Fx:12
Min 3: 3/2 Ring Muscle Ups + 3/2 ring dips, Fx: 5-10 Ring Dips
*Rotating Movements