WOD and Schedule

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12.1.21 “CHANGE OF PLANS”

“CHANGE OF PLANS” [SWEAT]

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (35’s/25’s)

[Kilos = 15/10]
*Score = Total Rounds + Reps

“CHANGE OF PLANS” [TRAIN]

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

[Kilos = 22.5/15]

*Score = Total Rounds + Reps

“CHANGE OF PLANS” [COMPETE]

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

[Kilos = 22.5/15]

*Score = Sum Total Rounds + Reps

< PREV

WOD

“2K ROW” [ALL TRACKS]

For Time:
2,000 Meter Row

*Score = Time it takes to complete the workout

This Workout Unlocks on December 1st, 2021 at 5:30 pm

Class Schedule

	MON	TUE	WED	THU	FRI	SAT	SUN
5:30 am	CrossFit 5:30 am - 6:30 am	CrossFit 5:30 am - 6:30 am	CrossFit 5:30 am - 6:30 am	CrossFit 5:30 am - 6:30 am	CrossFit 5:30 am - 6:30 am
6:00 am
6:30 am	CrossFit 6:30 am - 7:30 am	CrossFit 6:30 am - 7:30 am	CrossFit 6:30 am - 7:30 am	CrossFit 6:30 am - 7:30 am	CrossFit 6:30 am - 7:30 am
7:00 am						CrossFit 7:00 am - 8:00 am
7:30 am	CrossFit 7:30 am - 8:30 am	CrossFit 7:30 am - 8:30 am	CrossFit 7:30 am - 8:30 am	CrossFit 7:30 am - 8:30 am	CrossFit 7:30 am - 8:30 am		Yoga 7:45 am - 8:45 am
8:00 am						CrossFit 8:00 am - 9:00 am
8:30 am	CrossFit 8:30 am - 9:30 am	CrossFit 8:30 am - 9:30 am	CrossFit 8:30 am - 9:30 am	CrossFit 8:30 am - 9:30 am	CrossFit 8:30 am - 9:30 am
9:00 am						CrossFit 9:00 am - 10:00 am	Open Gym 9:00 am - 11:00 am
9:30 am	CrossFit 9:30 am - 10:30 am	CrossFit 9:30 am - 10:30 am	CrossFit 9:30 am - 10:30 am	CrossFit 9:30 am - 10:30 am	CrossFit 9:30 am - 10:30 am
10:00 am						CrossFit 10:00 am - 11:00 am
10:30 am
12:30 pm	CrossFit 12:30 pm - 1:30 pm	CrossFit 12:30 pm - 1:30 pm	CrossFit 12:30 pm - 1:30 pm	CrossFit 12:30 pm - 1:30 pm	CrossFit 12:30 pm - 1:30 pm
1:00 pm
3:30 pm	Youth Program 3:30 pm - 4:30 pm	Youth Program 3:30 pm - 4:30 pm	Youth Program 3:30 pm - 4:30 pm	Youth Program 3:30 pm - 4:30 pm	Youth Program 3:30 pm - 4:30 pm
4:00 pm
4:30 pm	CrossFit 4:30 pm - 5:30 pm	CrossFit 4:30 pm - 5:30 pm	CrossFit 4:30 pm - 5:30 pm	CrossFit 4:30 pm - 5:30 pm	CrossFit 4:30 pm - 5:30 pm
5:00 pm
5:30 pm	CrossFit 5:30 pm - 6:30 pm	CrossFit 5:30 pm - 6:30 pm	CrossFit 5:30 pm - 6:30 pm	CrossFit 5:30 pm - 6:30 pm	CrossFit 5:30 pm - 6:30 pm
6:00 pm

	MON	TUE	WED	THU	FRI	SAT
5:30 am	CrossFit 5:30 am - 6:30 am	CrossFit 5:30 am - 6:30 am	CrossFit 5:30 am - 6:30 am	CrossFit 5:30 am - 6:30 am	CrossFit 5:30 am - 6:30 am
6:00 am
6:30 am	CrossFit 6:30 am - 7:30 am	CrossFit 6:30 am - 7:30 am	CrossFit 6:30 am - 7:30 am	CrossFit 6:30 am - 7:30 am	CrossFit 6:30 am - 7:30 am
7:00 am						CrossFit 7:00 am - 8:00 am
7:30 am	CrossFit 7:30 am - 8:30 am	CrossFit 7:30 am - 8:30 am	CrossFit 7:30 am - 8:30 am	CrossFit 7:30 am - 8:30 am	CrossFit 7:30 am - 8:30 am
8:00 am						CrossFit 8:00 am - 9:00 am
8:30 am	CrossFit 8:30 am - 9:30 am	CrossFit 8:30 am - 9:30 am	CrossFit 8:30 am - 9:30 am	CrossFit 8:30 am - 9:30 am	CrossFit 8:30 am - 9:30 am
9:00 am						CrossFit 9:00 am - 10:00 am
9:30 am	CrossFit 9:30 am - 10:30 am	CrossFit 9:30 am - 10:30 am	CrossFit 9:30 am - 10:30 am	CrossFit 9:30 am - 10:30 am	CrossFit 9:30 am - 10:30 am
10:00 am						CrossFit 10:00 am - 11:00 am
10:30 am
12:30 pm	CrossFit 12:30 pm - 1:30 pm	CrossFit 12:30 pm - 1:30 pm	CrossFit 12:30 pm - 1:30 pm	CrossFit 12:30 pm - 1:30 pm	CrossFit 12:30 pm - 1:30 pm
1:00 pm
4:30 pm	CrossFit 4:30 pm - 5:30 pm	CrossFit 4:30 pm - 5:30 pm	CrossFit 4:30 pm - 5:30 pm	CrossFit 4:30 pm - 5:30 pm	CrossFit 4:30 pm - 5:30 pm
5:00 pm
5:30 pm	CrossFit 5:30 pm - 6:30 pm	CrossFit 5:30 pm - 6:30 pm	CrossFit 5:30 pm - 6:30 pm	CrossFit 5:30 pm - 6:30 pm	CrossFit 5:30 pm - 6:30 pm
6:00 pm

MON

CrossFit
5:30 am - 6:30 am
CrossFit
6:30 am - 7:30 am
CrossFit
7:30 am - 8:30 am
CrossFit
8:30 am - 9:30 am
CrossFit
9:30 am - 10:30 am
CrossFit
12:30 pm - 1:30 pm
Youth Program
3:30 pm - 4:30 pm
CrossFit
4:30 pm - 5:30 pm
CrossFit
5:30 pm - 6:30 pm

TUE

CrossFit
5:30 am - 6:30 am
CrossFit
6:30 am - 7:30 am
CrossFit
6:30 am - 7:30 am
CrossFit
7:30 am - 8:30 am
CrossFit
8:30 am - 9:30 am
CrossFit
9:30 am - 10:30 am
CrossFit
12:30 pm - 1:30 pm
Youth Program
3:30 pm - 4:30 pm
CrossFit
4:30 pm - 5:30 pm
CrossFit
5:30 pm - 6:30 pm

WED

CrossFit
5:30 am - 6:30 am
CrossFit
6:30 am - 7:30 am
CrossFit
7:30 am - 8:30 am
CrossFit
8:30 am - 9:30 am
CrossFit
9:30 am - 10:30 am
CrossFit
12:30 pm - 1:30 pm
Youth Program
3:30 pm - 4:30 pm
CrossFit
4:30 pm - 5:30 pm
CrossFit
5:30 pm - 6:30 pm

THU

CrossFit
5:30 am - 6:30 am
CrossFit
6:30 am - 7:30 am
CrossFit
7:30 am - 8:30 am
CrossFit
8:30 am - 9:30 am
CrossFit
9:30 am - 10:30 am
CrossFit
12:30 pm - 1:30 pm
Youth Program
3:30 pm - 4:30 pm
CrossFit
4:30 pm - 5:30 pm
CrossFit
5:30 pm - 6:30 pm

FRI

CrossFit
5:30 am - 6:30 am
CrossFit
6:30 am - 7:30 am
CrossFit
7:30 am - 8:30 am
CrossFit
8:30 am - 9:30 am
CrossFit
9:30 am - 10:30 am
CrossFit
12:30 pm - 1:30 pm
Youth Program
3:30 pm - 4:30 pm
CrossFit
4:30 pm - 5:30 pm
CrossFit
5:30 pm - 6:30 pm

SAT

CrossFit
7:00 am - 8:00 am
CrossFit
8:00 am - 9:00 am
CrossFit
9:00 am - 10:00 am
CrossFit
10:00 am - 11:00 am

SUN

Yoga
7:45 am - 8:45 am
Open Gym
9:00 am - 11:00 am

Challenge Accepted

<

12.1.21

“CHANGE OF PLANS”

< PREV

WOD

“2K ROW” [ALL TRACKS]

This Workout Unlocks on December 1st, 2021 at 5:30 pm

Class Schedule

MON

TUE

WED

THU

FRI

SAT

SUN

start here.
start today.

At CFNE, there are no egos and no room for bad attitudes.

Follow us @CFNE

Challenge Accepted

WOD and Schedule

<

12.1.21

“CHANGE OF PLANS”

< PREV

WOD

“2K ROW” [ALL TRACKS]

This Workout Unlocks on December 1st, 2021 at 5:30 pm

Class Schedule

MON

TUE

WED

THU

FRI

SAT

SUN

start here. start today.

At CFNE, there are no egos and no room for bad attitudes.

Follow us @CFNE

start here.
start today.