What goals can you achieve this month? Mondays, new months (and really anytime) is an opportunity to set a goal. Maybe it’s to drink more water, do at least 3 workouts, spend time outside with your kids... whatever your goal for June, we hope you achieve it! And if you need help; tell a coach so we can encourage you! WOD for 6/1/2020 Complete five 3-minute sets > 60-second Prone Plank Buy-in >Then, with the remaining time, complete as many rounds as possible of: •12 Pull-ups
WOD for 5/30/2020 Take 6 Snatch attempts at the following percentages. You must complete the attempt in order to increase to the next weight. 72% - 77% - 80% - 83% - 86% - 89% **Limited to 6 attempts per lift.** Flight Simulator (7-minute Cap) Complete for time 10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10 of Unbroken Double Unders * if you trip, you need to start that round over again.
Hooray! You made it! WOD for 5/29/2020 Primary Strength Test: Front Squat • Complete 5 sets of 5 workings between 70-80% of 1RM (current max) Complete 2 sets Max Calories on Assault Bike/Rower in 90 seconds **Rest as needed between sets**
WOD for 5/28/2020 Complete as many rounds moving for quality in 30-minutes •200m Sandbag Carry •3 Turkish Get-Ups (Each side) #35/50 (M50+ 25/40) •20 Bent Over Rows 35/50 (25/40) •5 Jefferson Curls 35/50 (25/40) •6 Wallballs 10ft 20/30
WOD for 5/27/2020 Complete for time (20-minute Cap) •60' Handstand Walk (3x20' Increments) •15 Dumbbell Push Press #35/50 (M50+ 25/40) •15 Dumbbell Hang Power Clean •40' Handstand Walk (2x20' Increments) •12 Dumbbell Push Press •12 Dumbbell Hang Power Clean •20' Handstand Walk •9 Dumbbell Push Press •9 Dumbbell Hang Power Clean
Wod for 5/23/2020 Complete max reps in 3 rounds of: •2 minutes of Kettelbell Swings 70/53 •2 minutes of Clean Jerks #125/205 •2-minutes Calorie Bike/Row •2-minutes Rest *Combine the total number of reps
WOD for 5/21/2020 Front Squat •Complete 6 sets of 2 reps working between 85-95% of 1RM Complete as many rounds as possible in 6-minutes •6 Dumbbell Thrusters #35/50 (M50+ 25/40) •8 Farmer Carry Dumbbell Box Step Up •10 Box Jumps 20"/24"
StatikCo is closing the order tomorrow. Maybe sure your tank/tee order is in! WOD for 5/21/2020
Complete 3 rounds •30s Glute Bridge Rotations (Moving Slow and controlled) •30s Right Side Plank Toe Taps •30s Left Side Plank Toe Taps •30s Superman Hold Complete 3 sets of 1 Clean Pull + 3 Position 1 Cleans + 4 Push Press working up to a challenging effort for the day. Complete 5 rounds for time •500m Row •60 Second Rest •250m Row •30 Second Rest Total Row is 3750m
Thank you for continuing to support CFS during this time. We appreciate you! WOD for 5/20/2020 Complete as many rounds as possible in three 4 minute AMRAPs. Rest 1-minute between working intervals •10 Chest to Bar Pull-ups •10 Overhead Squats #75/115 (M50+ 65/95) •10 Hand Release Push-up **Pick up where you left off**
WOD for 5/19/2020 Complete 3 sets •30s Left Side Plank Hip Lifts 30s Hollow Hold •30s Right Side Plank Hip Lifts •30s Hollow Hold •30s Rest Complete for Load >In 6 minutes: •Establish a 5RM for a Barbell Strict Press >Then, in an additional 8 minutes: •Establish a 3RM Push Press **Both lifts will come from the ground** Complete 5 rounds for time •10 Dumbell Power Clean #35/50 (M50+ 25/40) •100m Farmer Carry