Supple Leopard

STRENGTH/SKILL

5 x 3 DL

5 x 3 HSPU

WOD
50-40-30-20-10
KB Sumo Deadlift High Pull (SDHP)
Mountain Climbers

FINISHER

3 x 10 T2B

Kolton the Supple Leopard!

Burpee Pull-ups

SKILL/STRENGTH

3 Position Snatch (High to Low)
5 x 3

OH Squat 5 x 3

WOD

4 Rounds:
30 OH Plate Lunges @ 45/25#
15 Burpee Pull-ups

FINISHER
3 x 10 Plate Sit-ups

This is me after the WOD flipping myself off for programming this workout. Brutal!

CFLC Welcomes Firefighters!

SKILL/STRENGTH

5 KB Snatches each arm
OTM for 10 minutes

WOD

10 minute AMRAP
8 Ring Dips
16 KB Swings

FINISHER

1000m Row

Today we hosted workouts for firefighters in training from the Tech school! Great work everyone!

Clean Work

SKILL/STRENGTH

3 Position Clean 5 x 3
(High to Low)

Front Squat 5 x 3

WOD
OTM for AMRAP
3 Cleans + 3 Front Squats + 3 Jerks @ 165/115#
(20 minute cap)

First Snow!

WOD

Partner Fran Ladder
3-3-6-6-9-9-12-12-15-15-18-18-etc.
Thruster @ 95/65#
C2B Pull-up

“Jack”

WOD
“Jack”
20 minute AMRAP
10 Push Press @ 115/75#
10 KBS
10 Box Jump

More Squats

STRENGTH/SKILL

5 x 5 Hang Clean
5 x 5 Front Squat

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat @ 135/95#
1-2-3-4-5-6-7-8-9-10
Chest to Bar (C2B) Pull-ups

FINISHER
3 x 10 GHD Sit-ups/Back Ext.

Kolton REALLY loves squats! It’s called, you’re welcome.

We Love Squats

STRENGTH/SKILL
5 x 5 Back Squat
5 x 5 Split Jerk

WOD
15 minute AMRAP
10 Back Squat @ 95/65#
10 HR Push-ups
10 Split Box Jumps

FINISHER
3 x ME Ring Dips

Deadlifts

STRENGTH/SKILL

5 x 5 DL

5 x 5 Ring Dip

WOD
3 Rounds:
10 DL @ 275/185#
50 DU

AMRAP

STRENGTH/SKILL

5 x 5 Hang Snatch

5 x 5 OH Squat

WOD
10 minute AMRAP
30 DU
15 Power Snatch @ 75/55#