January 2023

Tuesday, January 31, 2023

24 Comments / Workout of the Day (WOD) / By
CF Games Open WOD 18.5 or 12.5 or 11.6
Open WOD 18.5
Complete as many rounds and reps as possible in 7 minutes of:
3 Barbell Thrusters 100/65# MRX 90/55#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Compare to March 23, 2018.
 
Or
 
Open WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches 75/55#
3 Bar Muscle-ups
Compare to March 23, 2021.
 
Or
 
Open WOD 13.4
Complete as many rounds and reps as possible in 7 minutes of:
3 Clean and jerk 135/95#
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Compare to December 17, 2021.

Monday, January 30, 2023

31 Comments / Workout of the Day (WOD) / By

Due to inclement weather we are canceling the 5:30pm and 6:30pm classes.  

15 Minute Ascending AMRAP
5 Calorie Row, Bike or Ski
5 Box Jumps 24/20” MRX 20/18”
10 Calorie Row, Bike or Ski
10 Box Jumps
15 Calorie Row, Bike or Ski
15 Box Jumps
…………….Continue adding 5 reps to each round.
Rest 5 minutes, then

“Finisher”
30 Devils Press for time 35/25# DB’s Rx+45/30# MRX 25/20#

Saturday, January 28, 2023

27 Comments / Workout of the Day (WOD) / By

Today, Open Gym 10:00am-12:00pm is canceled.

“Pick Your Poison” by DB
For Time: 
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**
Compare to January 28, 2022.

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