SWOD Take 12 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, etc… WOD 3 RFT 400 M Run 30 Pushups 40 Air Squats
SWOD Power Cleans 4x4 AHAP WOD AMRAP 8: 7 Box Jumps 24/20 7 Ball Slams 20/16 7 KB Swings 53/35
SWOD Four sets of: Dumbbell Walking Lunges x 20 steps Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds WOD Fran EMOM - Week 2 Variation EMOM for 14: ODD: 7 Thrusters 95/65 + 5 Burpees EVEN: 7 Pullups + 5 Burpees
SWOD Deadlifts Take 15 min and build up to a heavy 3 WOD Buy-In: 60 DU 3 Rounds 30 Cal Row 15 OHS 95/65 Buy-Out: 60 DU
WOD Food + Fitness Challenge 2017 Benchmark - Post-Test AMRAP 17: 50 Wall Balls 20/14 40 Box Jumps 24/20 30 T2B 20 Cleans 135/95 10 Jerks 135/95 Rest 2: Run 1 Mile
SWOD Front Rack Lunges 4 x 8 Each Side AHAP WOD 3 RFT 50 DU 20 Dumbbell Snatches 50/35 5 Ring MU
SWOD Wall Sit Accumulate 7 Minutes WOD AMRAP 4: 27 Hang Power Cleans (135/95) 27 Wallballs (20/14) 27 Calorie Bike Rest 4:00 AMRAP 4: 21 Hang Power Cleans (135/95) 21 Wallballs (20/14#) 21 Calorie Bike Rest 4:00 AMRAP 4: 15 Hang Power Cleans (135/95) 15 Wallballs 15 Calorie Bike
SWOD Bench Press 10 x 3 @ 70% WOD Climb the Ladder for 11: 2 Deadlifts 225/155 2 T2B 4 Deadlifts 4 T2B ETC.
EMOM Every 90 Sec for 6 minutes (4 sets) High Hang Snatch x 2 @ 50-65% Rest 1 min Every 90 sec for 6 minutes (4 sets) Hang Snatch x 1 @ 65-80% Rest 1 min Every 90 seconds for 6 minutes (4 sets) Snatch x 1 @ 80% + WOD "Fran" - Week 1 Test 21-15-9 Thrusters 95/65 Pullups
SWOD Front Squat 15-20 min work up to 1 rep max or heavy 1 WOD AMRAP 12: 12 Hang Snatches 115/75 20 Box Jump Overs 24/20
SWOD Athlete's Choice Shoulder Press or Push Press 15-20 min work up to 1 rep max or heavy 1 WOD 8 Rounds 1:00 on, 1:00 off Max DU Max Burpees to 6'' Alternate Movements
WOD For Time 1200 M Run Then, 12 Rounds of: 4 Strict HSPU 8 Chest to Bar Pullups 12 Air Squats If you've got a vest, wear it. Men 20 lb Women 14 lb Time Cap: 25
SWOD Back Squat 15-20 min work up to 1 rep max or heavy 1 WOD AMRAP 12: 18/12 Cal Row 12 TTB 9 Power Cleans 135/95
In teams of 2, with one partner working at a time, partners alternate rounds to complete as many rounds as possible in 30 minutes of: 5 Push-ups 10 KB Swings 53/35 15 Air Squats 200 M Run
SWOD Deload Week Push Press 5 x 3 @ 70% In honor of Kat's last week here at Life Rx Fitness, we will be performing, "Kat." We wish you success, and are proud as you take the spirit of CFB with you. WOD For Time: 600m Run 2 Rope Climb 400m Row 4Rope Climbs 200 Double Unders 6 Rope Climbs
SWOD EMOM for 10: 5 Strict C2B Pullups or Chin Over Bar Pullups or Negatives WOD For Time 10-1 Wall Balls 20/14 1-10 T2B
Athlete of the month is awarded to someone that reflects the spirit of CFB. This athlete comes day in and day out to better themselves and their community. "Maureen's dedication and enthusiasm at the box is contagious. Every time I coach her, she inspires me. She's one of my favorite athletes because without saying a word, she makes those around her work harder. She's actively raising the standard of effort in every class she attend." - Coach Rachel "I am Inspired daily by Maureen's determination in the gym; never one to just "show up," but always pushing to be the best version of herself." - Coach Lauren "Maureen is love and grit and grace all rolled into one phenomenal athlete. She empties