Workout of the Day
Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.
WOD Leaderboard
Saturday, October 5, 2024
In partner complete AMRAP in 22:00:
1:00 sandbag/D-ball/odd object hold – transfer back and forth with partner
20 left arm ring row – split as you see fit
20 right arm ring row – split…..
1:00 sandbag/D-ball/odd object carry – transfer back and forth with partner
20 left arm DB push press split…… (35#/50#)
20 right arm DB push press
Thursday, October 3, 2024
Sunday, September 29, 2024
In partner complete 5 rounds:
1:00 Medicine ball Bear crawl for distance (one at a time)
1:00 Medicine ball walking lunge for distance (one at a time)
1:00 Medicine ball wallball partner pass over uprights
1:00 Medicine ball twisting pass (switch sides at 30s)
1:00 Alternating burpee over medicine ball
1:00 REST
Coach’s notes:
Today’s class is at Robert Thirsk High School due to the Burgener Weightlifting Course at CFC. Link for directions – https://maps.app.goo.gl/oZLUqr4DCdNmqvHh7 Post load used, scores per movement and t
WOD LeaderboardSaturday, September 28, 2024
Complete for time:
100m sprint X 2
400m sprint
800m “sprint” or 1 mile “sprint”
Notes: Rest as needed between efforts and complete in any order.
Coach’s notes: Today’s class is at Foothills Athletic Park due to the Burgener Weightlifting Course at CFC. Link for directions – https://maps.app.goo.gl/Pniu3rt4zPapTtuU8
Post time per distance and order complete to comments.
Thursday, September 26, 2024
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
Post-workout:
3:00 bar hang
Coach’s notes:
Post load per set for press and number of sets to complete bar hang to comments.
WOD Leaderboard