Thursday May 6, 2021

BBD - B

WOD
Active Recovery- 30:00 Minute walk/light jog
Or-
10 Rounds, Alternating with a partner
10 Single Arm Alt. Devils Press (50lbs/35lbs)/20 Reverse Lunges
20 Goblet Squats/ 20 Air Squats
30 Single Arm DB Shoulder to Overhead (15 per arm)/ 15 Chair Dips
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Wednesday May 5, 2021

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Cody

Warmup
50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
20 Reverse Lunges
10 Pushups to Downward Dog

WOD

OPTION 1.
6 Rounds for time

300m Run
20 Reverse Lunges (total)
10 Burpees

OPTION 2.
6 Rounds for time
300m Backpack Run (20lbs/14lbs)
20 Backpack Reverse Lunges
10 Backpack Facing Burpees

OPTION 3.
6 Rounds for time
300m Run
20 Single DB Reverse Lunges (50lbs/35lbs)
10 DB facing Burpees

ACCESSORY WORK
3 Rounds
20 Feet anchored situps
40 Russian Twists (total)
1:00 Hollow Hold
*Rest 1:00 Minute b/t rounds*

BONUS STRETCHING
1:00 Toe Touch Stretch
1:30 Pancake Stretch
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Tuesday May 4, 2021

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Wendy & Juli

Warmup
2 Rounds
1:00 Marching or High Knees
15 Reverse Situps
15 Glute Bridges

WOD
OTM for 20:00 Minutes
Min 1. 20 Cossack Sqauts (total)/ 20 Alt. Hang DB Clean and Jerk (50lbs/35lbs)
Min 2. 20 Alt. Chair Step ups (total)/ 20 Single DB Box Step ups (50/34lbs/total)
Min 3. Max Reps Situps
Min 4. REST

ACCESSORY WORK
3 Rounds
3 Turkish Getups (each side)
5 DB Windmills (each side)
1:00 Wall Sit

BONUS STRETCHING
1:00 Couch Stretch (each side)
2:00 Childs Pose
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Monday May 3, 2021

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Travis

Monday May 3, 2021
Warmup
5:00 Minutes
36 Single Unders or Jumping Jacks
4 Inch Worms
8 Air Squats

WOD

OPTION 1.
AMRAP in 15:00 Minutes

5 Strict Pullups/ 10 Single Arm Bent Over Object Row (each arm)
10 Pushups
15 Air Squats

OPTION 2.
AMRAP in 15:00 Minutes
5 Strict Pullups/ 10 Single Arm Bent Over Object Row (each arm)
10 Pushups
15 Air Squats
**All with a 20lbs/14lbs Backpack or Vest on*

ACCESSORY WORK
3 Sets
5 Turkish Getups (each side)
10 Cat Cow Exercises
:30 Wall Sit Holds

BONUS STRETCHING
2:00 Minutes Couch Stretch (each side)
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Sunday May 2, 2021

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You know her, you love her… May’s Athlete of the Month is @roberts_britt

“I’ve had the opportunity to coach Brittany @roberts_britt for over 3 years and she is one of the most committed athletes. She has always brought such a great sense of energy to the the gym and her training even on those days where she just got off a 24h shift at the fire hall.

Brittany, your work ethic, witty Instagram posts, Clint Eastwood movies and various collection of vintage tee shirts from “Jaws” to “Dolly Parton” make you such a great addition to our CFD Family!” –
@davidvelikov

📸: @ricky.tjandra

Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.

--

Saturday May 1, 2021

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Rob & Brad


Warmup

4:00 Minutes

:30 Marching on the spot, high knees
6 Worlds Greatest Stretch (total)
36 Flutter Kicks (total)

WOD

OPTION 1.

AMRAP in 12:00 Minutes
20 Reverse Lunges (total)
20 Alt. Chair Step ups (total)
20 Alt. VUps (total)

OPTION 2.
AMRAP in 12:00 Minutes
20 Backpack Reverse Lunges
20 Alt. Chair Stepups
15 Backpack Situps

OPTION 3.
AMRAP in 12:00 Minutes
20 Single DB Reverse Reverse Lunges (50lbs/35lbs)
20 Single DB Box Step ups (total)
20 Alt. VUps


ACCESSORY WORK
3 Rounds
10 Single Leg Hip Bridges (each side)
10 Single Arm DB upright row (each side)
10 Deadbugs
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Wednesday April 28, 2021

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Jessica & Marsha
Warmup

50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
20 Alt. Leg VUps
:30 Handstand Hold or Plank

WOD

OPTION 1.
2 Sets- 3 Rounds of:
200m Run
20 Situps
200m Run
10 Chair Dips
*Rest 3:00 Minutes b/t sets*

OPTION 2.
2 Sets- 3 Rounds of:
200m Backpack/Vest Run *20lbs/14lbs
20 Backpack/Vest Situps

200m Backpack/Vest Run *20lbs/14lbs
10 Backpack Russian Swings
*Rest 3:00 Minutes b/t sets*

OPTION 3.
2 Sets- 3 Rounds
200m Run
20 Situps
200m Run
10 Strict Handstand Pushups
*Rest 3:00 Minutes b/t sets*

ACCESSORY WORK
3 Rounds
:30 Side Plank (each side)
20 Russian Twists (each side)
20 Alt. Leg Vups
*Rest :30 b/t rounds*

BONUS STRETCHING
1:30 Pigeon Stretch (each side)
10 Alt. Scorpion Stretches
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Tuesday April 27, 2022

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Cindy, Alex, & Dave

Warmup
2 Rounds
:30 High Knees
10 Glute Bridges
5 Pushups to Downward Dog
10 Air Squats

WOD
3 Sets
1:00 Minute: Max Burpees
1:00 Minute: Max Alt. Jumping Lunges/ Max Alt. DB Snatches (50lbs/35lbs)
1:00 Minute: Max Box Jumps *Step Downs/Tuck Jumps
1:00 Minute: Max Air Squats/Max. Single Arm DB Thrusters (50lbs/35lbs) *Switch arms every 10 reps
1:00 Minute REST

ACCESSORY WORK
3 Rounds

30 Supermans
50ft Single Arm DB Overhead Carry (left)
50ft Single Arm DB Overhead Carry (right)

BONUS STRETCHING
1:00 Alt. Calf Stretch
1:00 Seal Stretch
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Monday April 26, 2022

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Will

Warmup
5:00 Minutes
36 Single Unders or Jumping Jacks
4 Inch Worms
8 Air Squats

WOD

3 Rounds of
12 Alt. Chair step ups (total)/12 Double DB Deadlifts (50lbs/35lbs)
9 Jumping Air Squats/9 Double DB Hang Power Cleans (50lbs/35lbs)
6 Hand Release Pushups/ 6 Double DB Shoulder to Overhead (50lbs/35lbs)
50 Line Hops/50 Jumping Jacks/50 Double Unders
*REST 3:00 Minutes*
For Time, 1 Round of:
36 Alt. Chair step ups/ 36 Double DB Deadlifts (50lbs/35lbs)
27 Jumping Air Squats/ 27 Double DB Hang Power Cleans (50lbs/35lbs)
18 Hand Release Pushups/ 18 Double DB Shoulder to Overhead (50lbs/35lbs)
150 Line Hops/150 Jumping Jacks/150 Double Unders

ACCESSORY WORK
3 Sets
5 Turkish Getups (each side)
10 Cat Cow Exercises
:30 Wall Sit Holds

BONUS STRETCHING
2:00 Minutes Couch Stretch (each side)
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