Outdoor Fitness at CFS – Register through the ZenPlanner App. We have suspended Thursday-Sunday Zoom WODs moving forward.
Warm Up
6 Minute AMRAP
10 Lateral Up and Over the Box
10 Push-ups with Toes on the Box
10 Double Crunches on Box
10 Russain Swings
Kettlebell Midline
2 Rounds
1 Minute Work:15s Rest
Sit-up with OH Reach
Plank with KB Drag
Russain Twist
Kneeling Chop Right Side
Kneeling Chop Left Side
WOD
14 Minute AMRAP
8 Burpee Box Jumps
10 Kettlebell Swings (2,1.5)
12 Kettlebell Shoulder to Overhead
Level 2- 1.5|1
Level 1- 1|0.75
CTX Sunday 11am
Rest 1 Min btw each section.
Rest 3 Min btw WODs
WOD 1
In 6 Min
Bike
25/20 Cal Bike
AMRAP
10 KB Clean + Press*
10 V Ups
10 KB Bent Over Row (es)
In 6 Min
25/20 Cal Bike
AMRAP
8 KB Goblet Squats
8 V Ups
8 KB Bent Over Row (es)
In 6 Min
25/20 Cal Bike
AMRAP
6 KB Clusters*
6 V Ups
6 SA KB Bent Over Row (es)
*Two hands on 1 kb
WOD 2
In 6 Min
30/25 Cals Row
AMRAP
10 SA Hang KB High Pull (t)
10 KB Side Bends (es)
10 KB Hip Thrust on MB
In 6 Min
30/25 Cals Row
AMRAP
8 SA KB OH Squats (t)
8 KB Side Bends (es)
8 KB Hip Thrust on MB
In 6 Min
30/25 Cals Row
AMRAP
6 KB Snatches (t)
6 KB Side Bends (es)
6 KB Hip Thrust on MB