Month: November 2014

Monday 1st Dec

WOD: Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Accessory: Overhead Squat 5×2 Every 3 Minutes Heavy As Possible

Sunday 30th Nov

WOD: FSQ: 15 (From Ground) (#135/#95) Burpee over Bar 10 AMRAP: 12 Minutes Accessory: Deadlift 5×2 Every 3 Minutes Heavy As Possible

Saturday 29th Nov

WOD: Fight Gone Bad: 3 rounds for time of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Thursday 27th Nov

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!

Wednesday 26th Nov

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

Tuesday 25th Nov

WOD: (#225/#155) Deadlift/Clean/Front Squat/Jerk AMRAP: 20 Minutes Accessory:Overhead Squat 5×3 Every 3 Minutes Heavy As Possible

Sunday 23rd Nov

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

Saturday 22nd Nov

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

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