All Workouts

Saturday March 21

Buy In

W.O.D

"Jelly Bellies"
3 Giant Sets:
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups
Rest 2:00 between sets.

Post W.O.D.


Friday March 20

Buy In

W.O.D

"Walk the Line"

5 Rounds:
60 Double-Unders
40 Step-Back Lunges
20 Burpees

Equipment Free
5 Rounds:
60 Lateral Line Hops
40 Step-Back Lunges
20 Burpees

Post W.O.D.


Thursday March 19

Buy In

W.O.D

DB/KB version
"Richard Simmons"

10 KB or DB swings, 50 Lateral Jump Squats
20 KB or DB swings, 50 Lateral Jump Squats
30 KB or DB swings, 50 Lateral Jump Squats
40 KB or DB swings, 50 Lateral Jump Squats
50 KB or DB swings, 50 Lateral Jump Squats
Rx Dumbbell - 50/35, KB 53/35 go overhead 70/53 Russian

No equipment
https://www.youtube.com/watch?v=3ABHyrPDgsU&feature=youtu.be Walkout Video

5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats

A walkout is an inchworm with a pushup. For the lateral jump squats, set a small object to your side, squat and jump over.

Post W.O.D.


Wednesday March 18

Buy In

W.O.D

"Ceasers Palace"

7rds
10 hollow rocks
10 Vups
10 OH press-use jugs or something you can lift at home 10x

Post W.O.D.


Tuesday March 17

Buy In

W.O.D

"Triple Threat"
0-10 min1 mile run
10-20 min 6rds rounds of 10 burpees 10 Jumping lunges
20 min 1 mile run

If can't run due to kids
Tabata jumping lunges
rest 1 min
Tabata burpees
Rest 1 min
Tabata situps
rest 1 min
Tabata air squats

Rent
3x30 sec side plank
2 min couch stretch each side

Post W.O.D.


Monday March 16

Buy In

W.O.D

"Spice Girl"

21 Power cleans (115/75)
3 Rounds of
5 strict pullups+10 pushups+15 squats
21 Front squats (115/75)
3 Rounds of ""Strict Cindy""
21 Squat cleans (115/75


Rent
3x15 sec Ring support hold
3x15 V-ups

Post W.O.D.


Saturday 14 March

Buy In

W.O.D

This wod is in honor of longtime coach and friend Mike Marriott. He was a retired Marine and a great part of CFC. Snapper was his call sign when he was a pilot. He passed away in March 2018 of Pancreatic Cancer

Due to class size we will run this in heats.
"Snapper"
12 min AMRAP
10 Deadlifts 115/75
15 Back squats 115/75
50 Double unders

Post W.O.D.


Friday March 13

Buy In

W.O.D

"Rope Burn"

400m Run
3 Ring pushups
10 Power clean 135/95
400m run
6 Ring Pushups
8 Hang squat clean 155/105
400m run
9 Ring Pushups
6 Power clean 175/115
400m run
12 Ring Pushups
6 Hang squat clean 195/125
400m Run
15 Ring Pushups
2 Power cleans 215/135

Rent
3x8/8 DBKB Front rack lunges
3x10 Seated DB press

Post W.O.D.


Thursday March 12

Buy In

W.O.D

"Pinball"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Single Dumbbell Squat Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

Rent
3x15 Back ext
3x10 Pullups

Post W.O.D.


Wednesday March 11

Buy In

W.O.D

C2B skills
Push Jerk cycling skills

"Jake the Snake"

10-8-6-4-2
Push Jerk 155/105
C2B pullups
500m Row

Rent
3x50ft sandbag or Dball carry
3x25 Pushups

Post W.O.D.