Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes
200m uneven farmers carry
35 box jump overs
50 alternating dumbbell snatch

You’ll need a box, a dumbbell for snatches and then one additional weight that you will use for your farmers carries. You can choose another dumbbell for this or a kettlebell and it’s up to you how close in weight your two weights are. You’ll start each round holding your weights and taking off on a 200 meter walk (ideally a fast walk) with your weights. Choose weight that you may have to put down once or twice or that would make the carry very challenging unbroken. When you get back you’ll work your way through 35 box jump overs and 50 dumbbell snatches. You can get up and over your box however you want but do make sure that you aren’t turning in circles as you go back and forth. Approach a workout like this at a sustainable pace so that you can keep moving for as much of the twenty minutes as possible.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″
overachiever: 50/35 lb, 24/20″

CFD at home:
You can do today’s workout with one or two dumbbells or kettlebells, a combo or just one weight. If you don’t want to take your weight for a carry you can replace it with a 200m or 1 minute run or 20 weighted or unweighted step ups or lunges. The box jump overs can be broad jumps or find something small to jump over that you have at home for those reps. Your score at the end of the 20 minutes will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 5 minutes
calories
Rest 1 minute
AMRAP in 5 minutes
toes to bar
Rest 1 minute
AMRAP in 5 minutes
calories
Rest 1 minute
AMRAP in 5 minutes
drag rope double unders

Today’s time intervals are identical to yesterday’s but the workout is much different! Today you will be focusing on one single movement during each five minute work period. For two of the AMRAP’s you will be on your choice of machine working through as many calories as possible. Whether you are on a bike or rower or even the ski erg you’ll want to choose a pace that feels sustainable but also difficult. Try to push yourself to hold a cal/hr pace that is a challenge! Remember you will have one minute of rest between each five minutes of work! The other two AMRAP’s will be higher skill with 5 minutes of drag rope double unders and 5 minutes of toes to bar. Both of these movements can be scaled as needed. If you’re still working on double unders stay as calm as you can through sets of singles followed by double under attempts. If a drag rope isn’t happening you could also opt for a speed rope instead. Toes to bar can be scaled by height and you can choose to bring your knees to your chest or toes higher than your hips rather than all the way to the bar. Strict knees to chest could be a good option for anyone not wanting to kip or if you want to stay off the bar completely give some v-ups or hollow rocks a try! Your score at the end of the four AMRAP’s will be total reps. If classes are large partner up on a rower or bike and switch up the order of the movements.

CFD at home:
You won’t need any equipment for today’s workout but you will need to alter the movements today if you don’t have a rower or bike at home. Unfortunately burpees are always a great sub for a calorie on a rower or bike:) Toes to bar can be switched up to v-ups or hollow rocks and if you don’t have a jumprope the best option there would be lateral hops. Your score at the end of the four AMRAP’s will be total reps. See you on the leaderboard!

Skill
10×30 seconds
straight set of kipping pull-ups

You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. If you’re not quite ready for unassisted kipping 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 work on the kipping skill on it’s own feel free to complete a set of swings every thirty seconds rather than any pull-ups.

Workout of the Day
AMRAP in 20 minutes
75 medicine ball sit-ups
500m run
150 wall ball shots
500m run

We’ve got twenty minutes on the clock and quite the challenge on the menu today. If the volume of either movement looks daunting you can definitely scale things down as needed. The run can be shortened to 400 meters, the sit- up reps could be 50 instead of 75 and wall-ball reps can be 75 or 100 depending on what you are up for. If you’re up for the challenge do your best to chip away through the work and see how far you can go!

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

CFD at home:
Today’s workout can be done with a wallball if you have one and if not you can use a dumbbell or kettlebell or no weight at all! The sit-ups can be unweighted or feel free to add weight to your reps if you have something to use that isn’t super heavy. If you don’t have a wall ball you can choose to switch the 150 reps out for either a goblet squat, a thruster or jumping squats. If the weight you have is heavy you will probably be better off opting for jumping squats OR drop the 150 reps to 100. If you don’t have a place to run you can switch the running out for something like 30 broad jumps or 30 burpees. Your score today will be total rounds plus extra reps or just total reps if you aren’t able to get through a full round.

Skill
10 x 45 seconds
1 squat clean

We’ll be on a forty five second clock today completing 10 squat cleans. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all ten reps.

Workout of the Day
5 rounds of two minutes on 1 minute off
10 thrusters
then
max reps of lateral burpees

Hang on to your barbell after today’s skill work but lighten it up quite a bit. We’ll be working in two minute work intervals with one minute rest between each work period. You’ll start each two minutes with 10 thrusters. You’ll want to make sure you can complete those thrusters unbroken from the start. After the thruster reps you’ll move on to complete as many burpees as possible in whatever time you have remaining. Each two minutes should feel a bit like a sprint with one minute between to do your best to recover. Your score today will be the total burpee reps you are able to complete at the end of five rounds.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the ten thrusters at the beginning of each round. You could also choose to leave the weight out completely and start each round with 15-20 jumping squats instead. After your thruster or squatting reps you will move on to complete as many burpees as possible in whatever time you have remaining. Your score today will be the total burpee reps you are able to complete at the end of five rounds. See you on the leaderboard!

Skill
14 x 45 seconds
(odd) 1 power snatch + overhead squat
(even) 1 squat snatch

We’ve got some high skill lifts up today. You’ll have seven chances at a power snatch + overhead squat and a squat snatch. 45 seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. If one of the two lifts look particularly harder than the other make sure to plan your weight choice based on that lift. Focus on quality here rather than being too worried about how much weight you end up with on your bar.

Workout of the Day
7 rounds of 30 seconds at each station

double unders
rest
power snatch
rest

We’ll be on an interval timer today working for thirty seconds at a time on double unders and power snatches. You will have thirty seconds of rest after each work period so use as much of the thirty seconds as possible to rack up reps. If you are still working on double unders do your best to stay calm through the thirty seconds and give a few good attempts at some double unders in each round. The power snatch weight should be light enough today that you can complete large sets of snatches in each round. Your score at the end of seven rounds will be all your double unders plus all your snatch reps.

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you don’t have a jump rope you can switch the double unders out for mountain climbers today! Your score at the end of seven rounds will be all your double unders plus all your snatch reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + 1 squat clean + 1 front squat

Today’s skill work has us completing three lifts every minute on the minute for ten minutes. You’ll start with a power clean and then your second lift will be a squat clean followed by a front squat to finish things off. You can choose to link the power clean and squat clean reps together or treat them as two separate lifts but do your best to get all three lifts in within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
AMRAP in 10 minutes
7 push-ups
4 front rack walking lunge steps

We’ve got a classic rep scheme on the menu today working through reps of push-ups and front rack lunge steps. Choose a weight for the lunges that you can get through unbroken every round even if it’s difficult. 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 or resting at the bottom you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off!

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 135/95 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 can hold your weight in a goblet position. Scale push-ups however you normally would by working from your knees or finding a box or other raised surface to put your hands on. Your score today will be total rounds plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
7 rounds with one minute at each station
pull-ups
medicine ball cleans
rest

We’ll be on an interval timer today working through seven rounds at one minute stations of pull-ups, medicine ball cleans and then a minute of rest. Spend some time setting up your pull-up spot and deciding if you will be doing kipping pull-ups, jumping pull-ups, pull-ups with a band or ring rows. If you are using a band make sure it is easy for you to transition in and out of the band so that you don’t waste time with this during the workout. Jumping pull-ups can be a great option for a workout like this if you’re not quite ready for kipping pull-ups. The medicine ball clean is simple but sneaky! Spend some time going over the technique of this movement to make sure you have it down before the workout starts. Your score at the end of the seven rounds will be all your pull-ups plus all your medicine ball cleans.

standard: jumping pull-ups, 12/10 lb.
rx: pull-ups, 20/14 lb.
sport: C2B pull-ups, 20/14 lb.
overachiever: C2B pull-ups, 30/20 lb.

CFD at home:
Today’s workout can be done with a medicine ball if you have it or you can also get this movement done with a dumbbell or kettlebell. If you are using a dumbbell or kettlebell this will be like a two arm dumbbell or kettlebell squat clean. The weight will start on the ground between your feet, pull it from the ground and catch it in a goblet squat position before standing up to complete the rep. If you don’t have a spot for pull-ups you can either switch this movement out for strict push-ups or give some bent over rows a try. Your score at the end of this workout will be total reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
50 double unders
35 lateral burpees
20 hang power cleans

You’ll need a jump rope and a barbell for this workout. You’ll have twenty minutes to work through as many reps as possible of double unders, lateral burpees and hang power cleans. Double unders can be scaled by volume if needed. Fifty is meant to be challenging but doable so decrease the number to something more manageable if needed. Singles are also ok but make sure you give at least one or two double unders a try in every round. The hang power clean weight should be a weight that allows you to get the twenty reps done in 3-4 sets. Your score today will be total rounds plus any extra reps.

standard: 95/65 lb, single unders
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 for the hang power cleans. If you have a jump rope check out the description above for double under scaling advice. If you don’t have a jump rope go with lateral hops today instead of mountain climbers since we are doing a bunch of burpees after the jump rope reps. If your dumbbell or kettlebell is on the lighter side you might want to bump up the hang power clean rep count a bit. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
REST DAY:)
GYM IS CLOSED TODAY!
SEE YOU TOMORROW!

Workout of the Day
AMRAP in 30 minutes
10-20-30-40 … *

jumping squats
bodyweight lunge steps
sit-ups

* 400m run before each round

We’ve got a nice long all bodyweight workout to start off Thanksgiving day. You won’t need any equipment for this workout! Each round will start with a 400 meter run. After each run you’ll make your way through large sets of jumping squats, bodyweight lunges and sit-ups. The set sizes will build up by ten reps every round. Your score will be the last round you finish of the run plus each set of all three movements plus any extra running or reps in the next round. Reminder that we only have classes today at 9 and 10 am! Hope to see you!

CFD at home:
This workout can easily be done at home! You won’t need any equipment for it. Find a good route for the run that will take about two minutes. If you don’t have a place to get the run done you can replace it with 100 single or double unders or you could cut ten minutes off the AMRAP total time and just leave the running out of the workout all together. Your score will be the last round you finish of the run plus each set of all three movements plus any extra running or reps in the next round. See you on the leaderboard!