WODs

March 13-18 (WODs of the Week)

Monday, March 13, 2017

WOD
20 minute AMRAP (for quality):
20 Alternating Single Arm KB or DB Snatches
10 Goblet Squats
Rx: 53/35
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Tuesday, March 14, 2017

GWOD
Pull ups: 10 min skill work on kipping, butterfly, or strict.

WOD
For time, complete 21-15-9 reps of:
Power Snatch (95/65)
OHS
C2B pull ups
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Wednesday, March 15, 2017

Power clean — 10 sets of 2 reps (touch n go) AHAP
Back squat — 10 sets of 2 reps AHAP

*This is a pure STRENGTH workout. Take your time and hit every set as heavy as possible.
Rest as needed between sets.
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Thursday, March 16, 2017

Memo: regular classes will be at 6am, 9am, 4:30pm
Open Gym format for classes after 5:30pm every Thursdays during the Open (next 2 weeks). PM athletes may choose to perform today's programmed WOD below or 17.4 following the announcement.

WOD
A. 10x300m row (Rest 90 seconds between sets. Each set should be performed at near max capacity.)
B. 8 sets of 8-15 reps of ab-wheel roll outs

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Friday, March 17, 2017

Experienced drop ins are welcomed!
Text: 714-801-4991 to reserve your spot in any class between 6am-10am or 4pm-7pm


CF Open Workout "17.4"
AMRAP 13
55 Deadlifts (225/155), Scale: 135/95
55 Wall Balls (20/14), Scale: 20/10 to 9' Target
55 Calorie Row
55 HSPU, Scale: Hand-release push ups

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Saturday, March 18, 2017

OPEN GYM FORMAT 9am-10am
17.3 or make up a missed WOD from the past week.