Category: Workout of the Day

Skill
12x45s
squat clean

We’ll be working on a forty five second clock today for twelve rounds completing one squat clean in every round. You can choose to work up in weight and finish with a max clean attempt in the twelfth round or choose one weight that feels slightly heavier than what you might use in the workout and work there for all twelve lifts.

Workout of the Day
5 rounds for time
3 squat clean
5 front squat
15 kettlebell swings

You’ll need a barbell and a kettlebell for today’s workout. This workout is for time so it will be important to be smart about the weight you select for today. Don’t be too focused on the “rx” weight but instead choose a weight that you can hold on to for your third squat clean in each round plus all five front squats. If you are having to break up the front squat reps it is very likely that you went too heavy! The kettlebell swings should be done in one to two sets. Your score today will be the total time it takes to complete all five rounds.

standard: 115/85 lb, 24/16 kg
rx: 155/105 lb, 28/20 kg
sport: 165/115 lb, 32/24 kg
overachiever: 185/125 lb, 32/24 kg

CFD at home:
Today’s workout can be done with a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell. If you only have a dumbbell or kettlebell you’ll want to adjust the rep scheme for this workout. Something like this would be a good option:
8 alternating DB/KB squat cleans
10 DB/KB goblet squats
15 DB/KB swings or sumo deadlifts
Your score today will be the total time it takes to complete all five rounds. See you on the leaderboard!

Skill
Two rounds of tabata alternating between
strict pull-ups
plank or handstand hold

We’ll be working through sixteen rounds of twenty seconds of work and ten seconds of rest alternating between strict pull ups and a plank or handstand hold. This combo will be quite an upper body challenge so make sure you are comfortable in a handstand under fatigue if you are going for that option. The pull ups can be scaled using a band or you can can choose to do jumping pull-ups or ring rows. Keep track of your pull up reps if you want to and do your best to hold a quality position in the plank or handstand for the full twenty seconds.

Workout of the Day
AMRAP in 10 minutes
10 alternating devil press
20 medicine ball step ups

You’ll need one dumbbell, a medicine ball and a box for today’s workout. You’ll have ten minutes to work through as many reps as possible of ten alternating devil press and twenty step ups holding your medicine ball. You can hang on to your ball in any way you would like so try out a few options before the workout starts to find what you like best. Do your best to push the pace of the devil press reps and catch your breath on the step ups. Your score will be total rounds plus any extra reps in the next round at the end of ten minutes.

standard: 35/20 lb, 20/20″, 12/8 lb
rx: 50/35 lb, 24/20″, 20/14 lb
sport: 65/45 lb, 24/20″, 20/14 lb
overachiever: 75/55 lb, 24/20″, 30/20 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell and if you happen to have a medicine ball you can use that too! If you don’t something you can step up on to feel free to switch theses reps out for bodyweight or weighted lunge steps. If you’re not feeling the weight today this workout can also be done totally unweighted with regular burpees and bodyweight step ups or lunges.Your score will be total rounds plus any extra reps in the next round at the end of ten minutes. See you on the leaderboard!

Skill
5×5
Front squat (from a rack or the floor)

We’re bringing back some heavy squats! We have eight squat racks on the main floor. If you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can do these squats working from the floor and clean the bar to your shoulders before completing three front squats. We’ll keep masks on for those who are using spots further inside the gym or if you are getting closer to people than usual. It’s been awhile since we’ve been able to pair up and share barbells so plan to add weight as you go and see where you’re at! If you’re pushing the weight and not sure you’ll make all three lifts make sure to take an extra step back from the rack so that there is plenty of room to ditch the bar. You won’t be on a clock today so it’s up to you how fast you make it through these sets. If you’re planning to go light you may end up with time for a few extra sets!

Workout of the Day
AMRAP in 15 minutes
10-20-30-40-50…
wall balls
20-40-60-80-100…
double unders

You’ll need a medicine ball and a jump rope for today’s workout. If you are still working on double unders considering changing up the rep scheme to something that feels more manageable for you. You could go with 10-20-30… here just like the wall ball reps or even 5-10-15…would be a great option. If you aren’t sure what to choose as a scaling option make sure to talk to your coach or you can complete all singles with a few double under attempts sprinkled in to each round. Your score at the end of fifteen minutes will be the last round you finish of both movements plus any extra reps in the next round.

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 20/14 lb

CFD at home:
If you have a medicine ball at home you’ll need it today! If not you can make due with a dumbbell or kettlebell or even no weight at all! You’ll also need your jump rope! If you don’t have a medicine ball you can choose between goblet squats, jumping goblet squats, thrusters or unweighted jumping squats. Double unders can be scaled as needed (see notes above) or switch them up to mountain climbers or lateral hops! Your score at the end of fifteen minutes will be the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!

Skill
12x45s
Power Snatch

We’ll be working on a forty five second clock today for twelve rounds completing one power snatch in every round. You can choose to work up in weight and finish with a max power snatch attempt in the twelfth round or choose one weight that feels slightly heavier than what you might use in a workout and work there for all twelve lifts.

Workout of the Day
AMRAP in 12 minutes
6 power snatches
12 power cleans
20 push-ups

Choose a manageable weight for today’s workout and make sure to select your weight based on the power snatches. You can complete the power snatches in small sets or as quick singles. If you choose a good weight for the power snatches the power cleans should end up being on the lighter side and something that you could knock out small sets of throughout the workout. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score today will be the total rounds you complete plus any extra reps.

standard: 75/55 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a particularly light weight for this you may want to bump the reps up a bit so that the push-ups don’t come around too quick in each round. Something like 10 alternating power snatches and 16 alternating power cleans would be a good option. You can also leave the reps as is. Your score today will be the total rounds you complete plus any extra reps. See you on the leaderboard!

Workout of the Day
GYM CLOSED TODAY!

HAPPY HOLIDAYS!

Workout of the Day
GYM CLOSED TODAY!

HAPPY HOLIDAYS!

Workout of the Day
“12 days of Christmas”

for time
(1 then 2,1 then 3,2,1 and so on until you complete movement 12,11,10,9,8…1)

1 jumping goblet squat
2 jumping alternating goblet lunge
3 goblet squats
4 goblet lunges
5 push-ups
6 one arm alternating devil press
7 burpees
8 alternating dumbbell cleans
9 sit-ups with a dumbbell
10 drag rope double unders
11 one arm dumbbell thruster
12 one arm overhead walking lunge

Today’s workout takes a bit of thinking to get through but once you settle in to this rep scheme it should make sense! You’ll need one dumbbell, an ab mat and a drag rope. You’ll be working through a lot of different movements with the dumbbell so make sure to choose one you are comfortable with. Feel free to leave the weight out of any movement that you can if that makes more sense for you. You’ll start the workout with one jumping squat holding your dumbbell, then two jumping lunges holding your dumbbell and then back to the one jumping squat. The next round will start with three goblet squats and then back down the line to the two rep and one rep movements. You’ll continue this way until you get to twelve overhead walking lunges and then work your way all the way back down to your last jumping goblet squat to complete the workout. Your score for this workout will be the time it takes you to complete all the work! Happy Holidays! Enjoy a few days off and we’ll see you back at the gym on Monday!

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 70/50 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a jumprope switch those out for mountain climbers. Other than that you can do the workout as written! Your score for this workout will be the time it takes you to complete all the work. Happy Holidays! Enjoy a few days off and we’ll see you back at the gym on Monday! See you on the leaderboard!

Skill
10 rounds
20s kipping toes to bar OR knees to chest
20s double unders
20s rest

We’ll be working through ten rounds of toes to bar and double unders with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as possible of both toes to bar and double unders. If you are still new to either of these skills you may want to be a bit more conservative in the numbers you start out with. You can choose between focusing on getting your toes to the bar today or knees to chest depending on your preference. If you are still working on double unders you can consider each twenty second work period as skill practice! If classes are large the order of the skill work can be switched to decrease the amount of people on the bars at once.

Workout of the Day
AMRAP in 12 minutes
front squats
3 clean and jerks EMOM

Choosing the right weight for your barbell will be important today. You’ll want to be sure you can hang on to your barbell for multiple front squat reps in every round as well as being able to get through your clean and jerks in 20-30 seconds in every round even when you are fatigued. You can practice a few touch and go reps for the clean and jerks or quick singles before the workout starts to decide what will be the best approach for you. You’ll be completing twelve total sets of three over the twelve minutes along with as many front squats as possible in the time remaining in each minute. Your score at the end of the twelve minutes will be the total front squat reps you complete.

standard: 75/55 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you’ll want to bump up the total clean and jerk reps in each round. With a dumbbell or kettlebell plan for six clean and jerk reps rather than three at the start of each minute. After the clean and jerks you’ll move on to as many front or goblet squats for the remainder of the minute. Your score at the end of the twelve minutes will be the total front squat reps you complete. See you on the leaderboard!

Skill
EMOM for 10 minutes
3 strict press or straight set strict handstand push-ups

For today’s skill work you can choose between a three rep strict press every minute for ten minutes or a straight set of strict handstand push-ups. If you need more than two ab mats to get strict handstand push-ups done it would be more worth your time to grab a barbell for strict presses. You can choose to stick to one weight for the strict press or add weight as you go.

Workout of the Day
5 rounds for time
21 sit-ups
6 thrusters

Spend some time going over and warming up for today’s thrusters. You’ll be working through five rounds of twenty one sit-ups and six thrusters for time. The thrusters are meant to be a challenge. Choose a weight that feels doable but difficult for a set of six when the workout starts. If you break up the reps into two sets in the later rounds that is totally fine. Your score today will be the total time it takes you to complete all five rounds.

standard: 115/85 lb
rx: 155/105 lb
sport: 165/115 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you will want to adjust the thruster number to six reps with each arm for twelve thrusters total in each round. Your score today will be the total time it takes to complete all five rounds. See you on the leaderboard!

Skill
12×30 seconds
straight set of strict pull-ups

You’ll have twelve attempts to jump up for a straight set of strict pull-ups today. If you’re not quite ready for unassisted pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to up the difficulty throw on a weight vest for weighted pull-ups.

Workout of the Day
AMRAP in 15 minutes
10 deadlift
7 hang power cleans
4 front rack walking lunge steps

You’ll need a light barbell for today’s fifteen minute AMRAP. Yesterday we stuck with all bodyweight movements and today it’s all about the barbell. You’ll want to be able to complete the ten deadlifts unbroken as well as the seven hang power cleans and four lunge steps. You should certainly take breaks between movements but the weight you choose today should be light and manageable to keep moving at a pretty quick pace for fifteen minutes. Your score today will be total rounds plus extra reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you’ll want to use more of a sumo stance for the deadlifts with your feet slightly wider than a squat and the weight tapping the ground between your feet. Alternate hands each rep for the hang power cleans and then hold the weight in a goblet position for the lunges. If you have a lighter weight you will most likely end up completing more rounds than if you were using a barbell so prepare yourself for a high volume workout. Your score today will be total rounds plus extra reps. See you on the leaderboard!