Wod 2 announCed

Thursday 12/5/19

A two part score for wod 2 of the Turkey Tourney. An 8 min AMRAP of 2k Row and max Wallballs. Part one of your score will be your 2k time or meters remaining on the monitor once time is up. Part two of your score will be the total amount of Wallballs completed within the 8 minutes. Check out the video on our social media pages.

WOD 3 announcement coming out on Friday!

WOD- For Time

  • 15 Clean and Jerks (95/65)

  • 7 Bar MU

  • 15 Power Snatches

    Rest 2 mins

  • 12 Clean and Jerks (135/95)

  • 7 Bar MU

  • 12 Power Snatches

    Rest 2 mins

  • 9 Clean and Jerks (155/105)

  • 7 Bar MU

  • 9 Power Snatches

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November member shout out

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Wednesday 12/4/19

November member shoutout: Staci Herbst

Big shout out to Staci!! She has been working so hard over the last few months. Coming into the world of CrossFit a little nervous I think it’s safe to say she’s found her love for it. She even got her first rope climb last week! We’ve noticed her strength and stamina have increased tremendously so we’re excited to see her continue working hard and crushing goals! Keep up the great work Staci!

Skill/Strength- 12 min AMRAP

  • 7 Strict pull ups + 50’ Handstand walk

  • 5 Strict T2B + 50’ Handstand walk

  • 3 Ring MU + 50’ Handstand walk

WOD- 20 min AMRAP

  • 50 Wallballs (20/14)

  • 40/30 Cal Row

  • 30 T2B

  • 20 Alt DB Snatch (50/35)

OverHead

Tuesday 12/3/19

WOD 1 for the Turkey Tourney is a repeat! Our strength ladder is back! Check on either Instagram or Facebook for our last post that includes ALL the standards. The videos are important to watch because it will review all standards and what is to be expected for each WOD. We will review the workouts quick the day of to save time.

Strength- every 90 x 5 Sets

  • 1 Push Press

  • 2 Push Jerks

WOD- For Time

21-15-9

  • Push Jerks

  • Lateral Burpees (135/95)

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Monday squats

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Turkey tourney is right around the corner! WOD releases will be happening randomly this week!

Strength- Every 90s x 9 Sets- Back squats

  • 6 @ 65-70-75%

  • 4 @ 70-75-80%

  • 2 @ 75-80-85%

WOD- 5 min AMRAP

  • 700m Row Buy in

  • 7 Squat Cleans (115/85)

  • 25 DU

    5 min REST

5 min AMRAP

  • 500m Row Buy in

  • 5 Squat Cleans (135/95)

  • 25 DU

    5 min REST

5 min AMRAP

  • 300m Row Buy in

  • 3 Squat Cleans (165/115)

  • 25 DU

Dont forget to pre-order!

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Friday 11/29

Today we are running a normal schedule. Come down and burn off those extra cals from turkey day!

Sunday is the last day to pre-order our new apparel! Don’t miss out!! If you have trouble filling out the sheet, contact us with your order (contact@cfundertow.com)

https://docs.google.com/spreadsheets/d/1IgtitQOTtpdmPazLtujLjIA1o0kFfNCbzzgB_p0Xw1w/edit?usp=sharing

Strength- Every 90s x 7

  • 1 tempo deadlift (5 seconds up 5 sec down)

WOD- For Time

  • 15 Burpees + 1 Rope climb + 2 Deadlifts (315/205)

  • 15 Burpees + 2 Rope climbs + 4 Deadlifts

  • 15 Burpees + 3 Rope climbs + 6 Deadlifts

  • 15 Burpees + 4 Rope climbs + 8 Deadlifts

  • 15 Burpees + 5 Rope climbs + 10 Deadlifts