WODS

The Last Weekday WOD. Ever. 🙁

"Gary Purdham" AMRAP (with a Partner) in 31 minutes 31 Burpees31 Double-Unders31 Deadlifts (45/30 kg)31 Push-Ups31 Box Jumps (24/20 in)31 Hang Power Cleans (45/30 kg)31 Air Squats31 Kettlebell Swings (24/16 kg)31 Shoulder-to-Overheads (45/30 kg)31 AbMat Sit-Ups31...

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13 December 2018

Saturday December 15th Schedule Change This Saturday (Dec 15th) is the last day of classes at CFNB, there are going to be 3 classes Saturday morning so that you can all get your last partner WOD in! Kyle will be coaching Classes at 9:00, 10:00 and 11:00am. After the...

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12 December 2018

STRENGTH: Bulgarian Split Squats x3x3 @ heavy WOD: 30 OH Squats 135/95 (L3) 95/65 (L2) 45/35 (L1) 30 T2B 20 OH Squats 20 T2B

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11 December 2018

STRENGTH: Bench 3 RM WOD: 3 RFT of: 50 SU's 40 KB Swings 30 Wall Balls 30/20 (L3) 20/14 (L2) 15/12 (L1) 20 Push-ups 10 Burpees

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10 December 2018

STRENGTH: Sumo Deadlift 3 RM WOD: 12 Min AMRAP 15 Deadlifts 115/75 (L3) 95/65 (L2) 45/35 (L1) 12 Hang Power Cleans 9 Shoulder to OH 50 DU's // 150 Singles

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8 December 2018

Some Kinda Bull With a Partner, 2 Rounds of: 200 Double-unders (600 Singles) 50 Goblet Squats (45/70) 50 Pullups 50 Box Jumps (20/24)

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7 December 2018

"Adam Brown" 2 Rounds For Time 24 Deadlifts 245/205 (L3) 185/135 (L2) 135/95 (L1) 24 Box Jumps 24/20 (L3) 20/16 (L2) 16/20 (L1) 24 Wall Ball Shots 20/14 (L3) 14/12 (L2) 12/12 low (L1) 24 Bench Press 195/125 95/65 65/45 (L1) 24 Box Jumps 24/20 (L3) 20/16 (L2) 16/20...

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6 December 2018

Strength: Push Press 3 RM WOD: 7 Rounds for Total Reps 1 Min KB Snatch 50/35 (L3) 35/25 (L2) 25/15 (L1) 1 Min Burpees *Rest exactly 20 sec between rounds

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5 December 2018

Strength: Back Squat 3 RM WOD 14 min AMRAP 4 T2B 6 Ski Jumps (over the bar the bar and back) 8 Power Snatch 95/65 (L3) 65/55 (L2) 45/35 (L1)

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4 December 2018

Strength: Oly - Hang Power Snatch 2 RM WOD: 21-18-15-12-9-6-3 Wall Ball 30/20 (L3) 20/12 (L2) 12/12 low (L1) KB Swings 70/50 (L3) 50/35 (L2) 35/15 (L1) DU's

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3 December 2018

STRENGTH: Bench x 5 @ 70/75/80 WOD: "Fran" 21-15-9 Rep rounds of Thrusters 95/65 (L3) 65/55 (L2) 45/35 (L1) Pull-ups (L3) Banded (L2) Jumping (L1)

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1 December 2018

15 min AMRAP with a Partner: 100 Air Squats 60 KB Swings (50/35) 50 Burpees 50 OHD Walking Lunges (35/15) 60 ABMAT Situps *1 Person working at a time.

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