5 Rounds
AMRAP 4
25 Box Step Up [Open Standard]
25 GHD Sit Up / V-Up
25 Cals Bike or Rower
Rest 2
Start on step ups every round.
Ignite bootcamp at 8 am and 9 am will be the same wod
AMRAP 36
Teams of 3
2 Wall Walk
5 25 Ft Shuttle Sprint
8 Jumping Lunges
One partner performs a round, then the next partner performs a round. Score is total rounds + reps.
Death By
1 Min: 3 Deadlift 315/205
1 Min: 3 ring dip, then 6 ring dip, then 9 Ring Dip
Score: Rounds + Reps.
1 Round is:
3 Deadlift + Ring Dips.
5 Rounds
AMRAP 3
6 Ring Row
9 Burpee
12 DB Squat 50/35
Rest 1 Minute
Scott has been a committed member of CFK since March of last year and has one of the most impressive attendance records we’ve seen with 265 classes in 9 months. He even takes public transportation every day to the gym regardless of the weather conditions. His hard work is paying off and the gains he has made in a short period of time have been impressive. His name is consistantly on the monthly PR board. Scott also gets behind CFK events such as the CF Open in October and Fran for the Foodbank Fundraiser. Congratulations Scott! We’re proud of you!
EMOM 20
1 Minute: 2 Squat Snatch, ascending
1 Minute: 2-ME (1 set total) Strict HSPU
Squat Snatch for load:
#1: 2 reps @ 50%
#2: 2 reps @ 55%
#3: 2 reps @ 60%
#4: 2 reps @ 65%
#5: 2 reps @ 70%
#6: 2 reps @ 75%
#7: 2 reps @ 80%
#8: 2 reps @ 85%
#9: 2 reps @ 90%
—
Every 2 Minutes
Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
AMRAP 5, with a partner:
Squat Clean and Jerks 275/175
or 80 to 85% /
Only 275/175 is RX.
—
For Time
40/30-30/22-20/15
Cals
30-20-10
Toes to Bar
20-10-5
Devils Press 50/35
