Daily Workout

For time:

50 Wall Balls (20/14)
20 KB Swings (53/35)
35 Wall Balls (20/14)
35 KB Swings (53/35)
20 Wall Balls (20/14)
50 KB Swings (53/35)

1) Back Squat 10-10-10 
@80-90% of your heavy 10 from 1.6.20

Schedule:
We will be hosting a baby shower for Coach Nikol Watson-Edwards on Saturday, February 8th after the 9AM class. There will be NO Barbell class that day. CFM will be providing drinks, cakes, etc. Nikol is having a baby boy if you plan to be there or would like to drop off a gift.

“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”~Kobe Bryant

Rest Day

As many rounds and reps as possible in 10 minutes of:

5 Bench Press reps
10 Russian KB Swings

Compare to HERE

1) Every minute on the minute for 14 minutes complete: 

Even minutes- “Goat 1”
Odd minutes- “Goat 2”

“In all of living, have much fun and laughter. Life is to be enjoyed, not just endured.”~George B. Hinkley

For time:

120’ Weighted Lunge Walk (50’s/35’s)
30 DBall Cleans (AHAP)
120’ Weighted Lunge Walk (50’s/35’s)

*Use 2 DB’s, holding each at your side while completing the lunge walk

1) Front Squat (build to a heavy 7)

“A day without a friend is like a pot without a single drop of honey left inside.”~Winnie the Pooh

3 rounds for time of:

10 Power Snatches
15 Toes to Bar
30 Double Unders

Round 1: (115/80)
Round 2: (135/95)
Round 3: (155/105)

1) 3 Giant Sets not for time of:

40′ Dumbbell Bear Crawl
40′ Reverse Dumbbell Bear Crawl

*Use 2 dumbbells…the loading should be fairly heavy, something where you have to move in small chunks rather than being able to sprint through.

“We are what we repeatedly do. Excellence therefore is not an act, but a habit.”~Aristotle

Teams of 2:

Complete 3 rounds of the following for time of:

Row 500 M (Row 250 M each)
50 Box Jumps (24/20, 25 each)
10 Rope Climbs (5 each)

*Swap as needed on the box jumps and rope climbs

1) Devote 15 minutes to mobility work or ROMWOD

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”~Helen Keller

Complete as many reps as possible in 12 minutes of the following ascending ladder rep scheme of:

1 Burpee Pull Up
5 Deadlifts (185/125)
2 Burpee Pull Ups
5 Deadlifts (185/125)
3 Burpee Pull Ups
5 Deadlifts (185/125)
4 Burpee Pull Ups….and so on

*Increase burpee pull ups by 1 each time, score is total number of burpee pull ups completed

1) Gymnastics SWOD (complete each AMRAP at a walking pace FOR QUALITY):

0:00-5:00
1 Wall Walk
1 Strict Ring Muscle Up

5:00-10:00
1-2-3 Strict Chest to Bar Pull Ups
:20 Handstand Hold

10:00-15:00
25 Double Unders
:15 Ring L-Sit
5 Tempo Ring Rows (3 seconds down)

“The time is always right to do what is right.”~Martin Luther King, Jr.