WOD's - Workouts of the Day
Thursday’s WOD – February 21, 2019
Midline #1
12:00 EMOM
Min 1: 40 DUs/ 40 sec DU practice
Min 2: 15 Weighted Sit Ups (small plate held to chest)
Midline #2
9:00 EMOM
Min 1: 45 sec Deadbug
Min 2: 45 sec Tall Plank
Min 3: 20 Banded Good Mornings
Wednesday’s WOD – February 20, 2019
Conditioning
ALPHA
20:00 EMOM
Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 15/12 Cal Row
Min 3: 7 Toes to Bar
Min 4: 12/9 Cal Bike
BRAVO
20:00 EMOM
Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 12/9 Cal Row
Min 3: 5 Toes to Bar or 10 Knees to Chest
Min 4: 10/8 Cal Bike
CHARLIE
20:00 EMOM
Min 1: 5 Pausing Overhead Squats (2sec pause @ the bottom)
Min 2: 12/9 Cal Row
Min 3: 10 Hanging Knees Raises
Min 4: 9/7 Cal Bike
Tuesday’s WOD – February 19, 2019
Conditioning
ALPHA (135/95)
5 Rounds
30 Double Unders
5 Power Cleans
7 Bar Facing Burpees
BRAVO (95/65)
5 Rounds
30 Double Unders (30 sec attempts)
5 Power Cleans
7 Bar Facing Burpees
CHARLIE (75/55)
5 Rounds
60 Single Unders
5 Power Cleans
7 Bar Facing Burpees
Monday’s WOD – February 18, 2019
Strength
Strict Press
3X3 @ 85%
Conditioning
ALPHA
4:00 Work/4:00 Rest X 3
15/12 Cal Row Buy In
AMRAP
5 Strict Pull ups
10 Hand Release Push Ups
15 Air Squats
BRAVO
4:00 Work/4:00 Rest X 3
15/12 Cal Row Buy In
AMRAP
5 Strict Banded Pull ups
10 Hand Release Push Ups
15 Air Squats
CHARLIE
4:00 Work/4:00 Rest X 3
12/9 Cal Row Buy In
AMRAP
5 Jumping Pull ups
10 Box Push Ups
15 Air Squats
Saturday’s WOD – February 16, 2019
In-House “Tough Love” Comp
You must be a CFIR member and pre-registered to participate. Good luck everybody!
Friday’s WOD – February 15, 2019
Strength
Push Press
5×3 @ 80%
Conditioning
ALPHA
“OPEN 16.3” 7:00 AMRAP
10 Power Snatches (75/55)
3 Bar Muscle Ups
BRAVO
“OPEN 16.3” 7:00 AMRAP
10 Power Snatches (45/35)
5 Jumping Chest to Bar Pull Ups
CHARLIE
“OPEN 16.3” 7:00 AMRAP
10 Power Snatches (35/ 15)
7 Jumping Pull Ups
Thursday’s WOD – February 14, 2019
12:00 Core EMOM
Min 1: 45 sec Hollow Hold
Min 2: 45 sec Superman Hold
Min 3: 12 Kneeling Bottoms Up KB Presses (Right)
Min 4: 12 Kneeling Bottoms Up KB Presses (Left)
Row Conditioning
0:00 – 1:30 21/15 Cal Row
1:30 – 3:00 18/13 Cal Row
3:00 – 5:00 15/11 Cal Row
5:00 – 6:30 21/15 Cal Row
6:30 – 8:00 18/13 Cal Row
8:00 – 10:00 15/11 Cal Row
10:00 – 11:30 21/15 Cal Row
11:30 – 13:00 18/13 Cal Row
13:00 – 15:00 15/11 Cal Row
Wednesday’s WOD – February 13, 2019
Conditioning
ALPHA
15:00 AMRAP (135/95)
60 DUs
20/15 Cal Bike
10 Push Jerks
BRAVO
15:00 AMRAP (95/65)
60 DUs (60 sec attempts)
20/15 Cal Bike
10 Push Jerks
CHARLIE
15:00 AMRAP (75/45)
120 SUs
20/15 Cal Bike
10 Push Jerks
Tuesday’s WOD – February 12, 2019
Conditioning
ALPHA
18:00 AMRAP (135/95)
9 Power Cleans
9/6 Strict Handstand Push Ups
9 Front Squats
9/6 Strict Pull Ups
BRAVO
18:00 AMRAP (95/65)
9 Power Cleans
5/3 Wall Walks
9 Front Squats
9/6 Strict Banded Pull Ups
CHARLIE
18:00 AMRAP (75/55)
9 Power Cleans
9/6 Hand Release Push Ups
9 Front Squats
9/6 Ring Rows
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