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Saturday 3/31

3/31/2018

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CFTR MOBILITY

WARM UP / DROM 

HERO WOD

"The Don" 
66-Dead lift (110-75)
66-box jumps
66-Kb swing (53- 35(American)
66-K2E
66-sit ups
66-pull ups
66- Thrusters (55- 35)
66-wall ball
66-burpees
66-DU's
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Friday 3/30

3/30/2018

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CFTR MOBILITY

WARM UP / DROM 
4 X's
30 sec press(bar)
30 sec lunge
30 sec Jump rope
30 sec run

SKILL/DRILL
Curtis P's

WOD

for time
10-8-6-4-2 Curtis P'(95-65)
25 burpees
400m run 
*25min CAP

eXpress WOD

​eXpress MOBILITY

eXpress WARM UP 

WOD
4rds
500m row
20-SUMO DL (70-53)
​50m Goblet rack carry
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Thursday 3/29

3/29/2018

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CFTR MOBILITY

WARM UP / DROM 
Tabata row
Tabata A/B 

SKILL/DRILL
Deadlift

WOD
 Find 1 rm Dead lift

eXpress WOD

​eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
20 cal Ski
10-Evil wheels
​15-Russian swings (97-70)
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Wednesday 3/28

3/28/2018

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CFTR MOBILITY

WARM UP / DROM 
3 X's
30 Pull up
30 Air Squat 
30 Jump rope
30 sec rest

STRENGTH
Thruster
3-3-3
​
WOD
Karen into jumping Fran
150 wall balls
then
21-15-9
Thrusters (95- 65)
box jumps

eXpress WOD

​eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
7-DKB thrusters (70- 53)
5-DKB STO
​12-burpee box jump overs 
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Tuesday 3/27

3/27/2018

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CFTR MOBILITY

WARM UP / DROM 
4 X's
30- sec push press(bar)
30-sec bent row
30-sec sq
30 sec rest

STRENGTH
Push Press
1-1-1-1-1

WOD A
20 min cap
5rds
10-push press (135- 95)
10-pull ups
10-burpees
400m run 

WOD B
5rds
10-ring dips
10 cal row
10-HSPU
10 cal row 
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Monday 3/26

3/26/2018

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CFTR MOBILITY

WARM UP / DROM 
5 min amrap
10-wall ball
10 cal A/B
15-sit ups

STRENGTH
DROM front squat
front squat
DEMO squat clean

WOD

12 min AMRAP
7-Sq. Clean(135- 95)
14-SINGLE LEG T2B (ALT legs 7/7)

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eXpress MOBILITY

eXpress WARM UP 

WOD
10 rds
10-DKB snatch(35-26)
10 cal A/B
​10-DKB Russian swings 
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Saturday 3/24

3/24/2018

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CFTR MOBILITY

WARM UP / DROM 
Dead lift weight

WOD

4rds
400m run
30-Ring dips
30-Partner med ball sit ups
30-Deadlift( 185-125)
30-pull ups
30-Cal A/B
30 OH Lunge (45-25) (in place)
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Friday 3/23

3/23/2018

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THE OPEN: 18.5


CFTR MOBILITY

WARM UP / DROM 

OPEN WOD 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.

Men: 100pds
Women: 65pds
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Thursday 3/22

3/22/2018

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CFTR MOBILITY

WARM UP / DROM 

4 X's
30 sec push ups
30-sec row
30 sec air squat

SKILL/DRILL
Double DB movements

WOD
20 min cap
5rds
20 ring push ups
10-D-DB clean and jerk(50-35)
15-burpee over DB's
20-D-DB squat

eXpress WOD

​eXpress MOBILITY

eXpress WARM UP 

WOD
for time
250m row
10-head cutters (53-35)
500m row
10-head Cutters
1000m row
10-Head cutters
500m row
10-head cutters
250m row
10-head cutters
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Wednesday 3/21

3/21/2018

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CFTR MOBILITY

WARM UP / DROM 
4 X's
30 HS HOLD
30 sec A/B
30 Sec Muscle Snatch (PVC)
30 sec rest

STRENGTH
SKILL -
Power Snatch
Power snatch
1-1-1-1-1

WOD

11 min ladder
1,1,2,2,3,3...etc
Snatch (155-105)
C2B

eXpress WOD

​eXpress MOBILITY

eXpress WARM UP 

WOD
50-40-30-20-10
KB goblet squat (53-25)
KB American swing
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