WOD

Optional Weightlifting Wednesday

A) Back Squat
10 – 8 – 6 – 4 – 2
Rest 2:00 between sets, building in weight on each.

B) AMRAP 8:00
10 x Wallball @ 10/6kg
20 x Double Under

Gym News

  • CFCH Half marathon row event September 10th! Individual or team option. Speak to Ben.

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WOD

“Birthday Bop”
Every Minute on the Minute x 12:
2 Rounds of…
Minute 1 – 5 x Power Snatch @ 42.5/30kg + 10 TTB
Minute 2 – 15/12 x Calorie Row
Minute 3 – 5 x Power Clean and Push Jerk @ 42.5/30kg + 10 TTB
Minute 4 – 15/12 x Calorie Row
Minute 5 – 5 x Thruster @ 42.5/30kg + 10 TTB
Minute 6 – 15/12 x Calorie Row

Gym News

  • CFCH Half marathon row event September 10th! Individual or team option. Speak to Ben.

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WOD

“Perro”
Teams of 2
AMRAP 20:
3 Calorie Row, 3 Hand-Release Push-Up, 3 Dumbbell Snatch @ 50/35
6 Calorie Row, 3 Hand-Release Push-Up, 6 Dumbbell Snatch @ 50/35
9 Calorie Row, 3 Hand-Release Push-Up, 9 Dumbbell Snatch @ 50/35

Partner 1 completes the round of three reps of each movement, then Partner 2 does the same.

The team alternates in this fashion for the 20 minutes, adding 3 repetitions to the row and snatch per round.

Gym News

  • CFCH Half marathon row event September 10th! Individual or team option. Speak to Ben.

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Open Gym 1000-1300

Optional WOD
A) Romanian Deadlift
4 sets x 8 reps

B) Midline Washout
4 Rounds, Not For Time:
15 x Sit-Up
20 x GHD Hip Extension
25 x Flutter Kick
30 x Banded Good Morning

Gym News

  • CFCH Half marathon row event September 10th! Individual or team option. Speak to Ben.

Middle Split

Open Gym 1000-1300

Anna’s Technique and Skill Workshop 1030-1100

Upper Body Mobility

Optional WOD

“Jirafa”

Alternating On-The-Minute x 21:

Minute 1 – 200 Meter Run
Minute 2 – 15/12 x Calorie Row
Minute 3 – 7 x Power Clean @ 60/42.5 + 30 x Double Under

Gym News

  • CFCH Half marathon row event September 10th! Individual or team option. Speak to Ben.
  • Today’s Workshop 1030-1100 ‘Upper Body Mobility’ with Anna P.

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WOD

“Open 16.1 – Modified”

AMRAP 20:00

12 x Alternating Overhead Step Back Lunge @ 42.5/30kg
8 x Lateral Barbell Burpees
12 x Alternating Overhead Step Back Lunge @ 42.5/30kg
8 x Chest to Bar Pull-Up

Gym News

  • CFCH Half marathon row event September 10th! Individual or team option. Speak to Ben.
  • Saturday’s Workshop 1030-1100 ‘Upper Body Mobility’ with Anna P.

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WOD

Strength Circuit:
5 rounds;
5/5 x KB Strict Press
5 x Back Squat
10/10 x DB Row

Gym News

  • CFCH Half marathon row event September 10th! Individual or team option. Speak to Ben.
  • Saturday’s Workshop 1030-1100 ‘Upper Body Mobility’ with Anna P.

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