• jdh6270

Saturday, July 27, 2019

**Today is our “Back to School” drive!!

Our 9:30am class is devoted to working out with our children from CFR. Please bring your child, niece, nephew, or a friend’s child to enjoy partnering with them in a workout that will encourage exercise in a fun and encouraging environment! We will be collecting any type of school supplies for our teachers of CFR to use or give away as they see fit.

*8:30 am will be a normal partner workout.

AMRAP (with a Partner) in 30 minutes

A. From 0:00-10:00

Partner A performs:

20 Wall Ball Shots (20/14 lb)

50 Double-Unders

*Partner B performs AbMat Sit-Ups

*alternate as needed

B. From 10:01-20:00, perform:

15 hang clean (115,75)

15 Box Jumps (24/20 in)

*Partner B performs Wall Sit

*alternate as needed

C. From 20:01-30:00, perform:

12 Deadlifts (225/155 lb)

400m run

*Partner B performs Burpees

*alternate as needed

Partner B performs the solo movement while Partner A does as many reps as possible of the couplet. Partners may switch as needed.


“Back to School Wod”

12 rounds for time

100m run with plate

20 plate ground to overhead

10 burpees onto plate

20 single unders

Partners may split reps as needed

114 views0 comments

Recent Posts

See All

Wednesday, March 3, 2021

A. Take 12 -15 min to complete 3-4 sets of the following: A1. DB bench press x 15-20reps 50/h,35/h A2. Barbell bent over row @ 30X1 x 10/arm B. 9 min AMRAP 225,155 3 handstand push-ups, 6 deadlifts 6

Tuesday, March 2, 2021

A. EMOM 12 min min 1: 3 thrusters starting at 95,65; build to a HEAVY set of 3 min 2: row or AB 10/8 cal min 3: strict pull-ups x 5-7 B. 3 rounds for time 20 SA DB thrusters 50,35 15 toe to bar 75 dou

Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M