CLASS SKILL

CLASS WOD

Skill: Overhead Squat (Front Squat for CFL)
Every 3 minutes for 5 rounds
5 reps
*Starting around 60% build to a HEAVY 5

WOD: Teams of 2 to 3
5 min max cal AAB
5 min max HSPU (Scale Dbl KB Push Press)

Skill: Overhead Squat (Front Squat for CFL)
Every 3 minutes for 5 rounds
5 reps
*Starting around 60% build to a HEAVY 5

WOD: Teams of 2 to 3
5 min max cal AAB
5 min max HSPU (Scale Dbl KB Push Press)

WOD: Teams of 2
6 Rounds for Time (3 each)
500m row
400m run
*Switch after each round

Score is time

CLASS WOD

WOD: Teams of 2
6 Rounds for Time (3 each)
500m row
400m run
*Switch after each round

Score is time

CLASS SKILL

CLASS WOD

 

Skill: Every 2 minutes for 7 rounds
2 Power Cleans (Deadlifts for CFL) + 3 Box Jumps
*Both movements done in the same 2-minute round
WOD: Teams of 2
15 min AMRAP
2, 4, 6, 8, 10, 12 etc
Air Squat

Skill: Every 2 minutes for 7 rounds
2 Power Cleans (Deadlifts for CFL) + 3 Box Jumps
*Both movements done in the same 2-minute round

WOD: Teams of 2
15 min AMRAP
2, 4, 6, 8, 10, 12 etc
Air Squat

WOD: Teams of 2
For Time
100 Calories (Row or Bike)
100m Plate Carry 45/25
80 Burpees
100m Plate Carry 45/25
60 Sit Ups
100m Plate Carry 45/25
40 Plate Step Ups