Blog Archive

WOD:

Happy Thanksgiving! CFLT will be open for 1 wod at 9:00 am. Enjoy the rest of the day with your families…We are thankful for each and every one of you!

WOD:
Double KB Swing: 5
Double CL: 5
Double Push Press: 5
Ring Dip: 5
AMRAP: 12 Minutes

Accessory: Back Squat 5×3 Every 3 Minutes Heavy As Possible

WOD: (#225/#155)
Deadlift/Clean/Front Squat/Jerk
AMRAP: 20 Minutes

Accessory:Overhead Squat 5×3 Every 3 Minutes Heavy As Possible

WOD:
Row: 1000
Then
HPCL: 50 (#115/#75)
PJ: 40
FSQ: 30

Accessory: Deadlift 5×3 Every 3 Minutes Heavy As Possible

WOD:
Thruster: 3 (#155/#105)
Pull Up: 6
Push Up: 9
AMRAP: 3:00/Rest 1:00
5 Rounds

Accessory: Bench Press 5×3 Every 3 Minutes Heavy As Possible

WOD:
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood

Accessory: Sumo Deadlift 5×5 Every 3 Minutes Heavy As Possible

WOD:
Tabata BB: #45/#35
:20/:10 x 8 – 1:00 Rest
Thruster
Press
Overhead Squat
Push Press
Front Squat

Accessory: Press 5×5 Every 3 Minutes Heavy As Possible

WOD:
Partner WOD –
P1: Rower: :45
:15 Transition
P2: Air Dyne :45
:15 Transition
P3: Push Up :45
:15 Transition
6 Rounds

Accessory: Back Squat 5×5 Every 3 Minutes Heavy As Possible

WOD:
Box Jump/Step Over: 20 (24”/20”)
HPSN: 15 (#115/#75)
Burpee over the bar: 10
5 Rounds for time

Accessory: Overhead Squat 5×5 Every 3 Minutes Heavy As Possible

WOD:
DBSN: 1 /1 x 10 (#50/#40)
DBTH (Right: 10)
DBTH (Left: 10)
AMRAP: 12 Minutes

Accessory: Deadlift 5×5 Every 3 Minutes Heavy As Possible


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