At Home WOD For The Storm

6 Rounds For Time:
10 Burpees
15 Sit-ups
20 Air Squats

Scaling Options: Elevated burpees, couch (box) air squats, elevated mountain climbers. Cut back rounds or reps as needed. Aiming for this to be pretty much a continuous pace until the final round. Send it in that final round or two!

UPDATED: Storm & Class Update

UPDATED: Due to the storm continuing throughout the afternoon, the gym is not open today (3/14) for classes or personal training. Tomorrow is looking promising for the last open WOD, but stay tuned for updates. Stay warm & safe!

BBQ tomorrow night to close out the open. Even if you’re not participating, all are welcome! Workout 4-6pm. We’ll aim to get food going around 5:30. Please bring a side/salad/dessert.
https://docs.google.com/spreadsheets/d/1pMqWrQg7nobvb8Jqh0RIzRgweKsMoa9hFaxvN_mBAGU/edit?usp=sharing

Fight Gone Wednesday

5 Rounds For Reps
Minute 1: Max Calorie Row
Minute 2: Max Burpees
Minute 3: 40 Double Unders
Minute 4: 20 Wall Balls (20/14)
Minutes 5&6: Rest

Level 2: 45s Double Under Practice, 14/10,
Level 1: Box Burpees, Single Unders OR 20 Plate Speed Steps, 10/6
VI: Calorie Row, Burpees, Single Unders, Air/Rig Squats
Seated: Minute 1: Minutes 1&2: Box Burpees, Minute 3: Cal Ski, Minute 4: Wall Balls

CFCF Storm & Class Update

Due to the incoming storm, no AM classes tomorrow, 3/14. Stay tuned for PM class updates.

20-Minute Monday

20-Minute AMRAP Of (3 rounds, then move on to the next segment):
3 Rounds Of:
10 Pull-ups
15 KBS @50/35
20 KB Alternating Overhead Lunges (10R Arm + 10L Arm)
3 Rounds Of:
10 Chest-to-Bar Pull-ups
15 KBS
20 Goblet Squats
3 Rounds Of:
10 Bar Muscle-ups
15 KBS
20 KB Strict Press (10R+10L)
*For gymnastics, be sure to use grips or pay close attention to hands sliding to prevent tearing.

Level 2: Jumping Pull-ups>Chin-Over-Bar Pull-ups>Chest-to-Bar Pull-ups, (30/20)
Level 1: Ring Rows>Jumping Pull-ups>Banded Strict Pull-ups, (25/15) – KBS to eye level
Visually Impaired: Banded Pull-Downs>Ring Rows>Banded Pull-Downs, single-arm KBS, Rig squats for lunges & gob squats
Seated: 5 each round: Ring Rows>Pull-ups>Ring Rows, 10 Push-ups, 1 In & Out Transfer, 10 Russian Twists

Open 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Level 2/HQ Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders
*30-45s of DU practice each round instead of single unders is okay too

Level 1/HQ Foundations:
30 strokes on the rower
10 deadlifts
50 single-unders or jumping jacks, OR 25 plate speed steps
♀ 55 lb (25 kg)*
♂ 75 lb (34 kg)*

Seated:
200-meter Ski, 5 Barbell Cleans, 4 Box Burpees

Six Round Thursday

6 Rounds For Time Of:
15 Kettlebell Swings @50/35
400′ Shuttle Run
10 Push-ups
*Throughout the workout, accumulate 50 Calories On Bike
Level 2: 30/20, Band Push-ups As-Needed
Level 1: 25/15, 200′ Shuttle Run, Banded OR Box Push-ups

Intervals For The Gymnasts Out There!

10 Rounds, Every 2:30
25′ Handstand Walk
8 Box Jumps @24/20″
5 Burpee Toes-to-Bar
*Rest remainder of 2:30
*HSW = 5 reps – 180 reps possible Rx – L1/L2 = 170

Level 2: 4 Wall Walks (Partial Okay), 20/16″, Burpee Toes-Near-Bar
Level 1: 4 Inch Worms (no push-up), 45lb/8″ Jumps, 5 Box Burpees + 5 V-ups OR Box Mountain Climbers

Open 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Level 2 = Official Scaled Below
Level 1 = Official Scaling Option Below OR CFCF Scale Option KBS @25/15 & Box Burpees
Seated =
For time: 18 dumbbell snatches, arm 1
12 Box U-Turns 18 dumbbell snatches,
arm 2
12 Box U-Turns
12 dumbbell snatches, arm 1
8 Box U-Turns
12 dumbbell snatches, arm 2
8 Box U-Turns
6 dumbbell snatches, arm 1
4 Box U-Turns 6 dumbbell snatches, arm 2
4 Box U-Turns
Time cap: 15 minutes ♀ 10-lb dumbbell ♂ 20-lb dumbbell
*Scale DB weight as-needed

Official HQ WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

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