Monday September 24th, 2018
Strength A. 15:00 to build to today’s 2RM Back Squat B. 4 x 3 @ 80% of 2RM Back Squat Conditioning 5 rounds for time: 12 Wall Balls (30#/20#) 30 Double Unders
WOD
Saturday September 22nd, 2018
Partner WOD A. CF Team Series Event 3 Reps of 21-15-9: Synchronized Pull-ups Synchronized Deadlifts (225/153) *15:00 time Cap -Rest till the 20:00 Mark B. CF Team Series Event 1 7:00 AMRAP: Synchronized Bar Facing Burpees
Friday September 21st, 2018
Strength Every 1:30 x 8 sets: 1 Power Snatches + 3 Overhead Squats *Choose a weight that is challenging yet manageable and use that for all eight sets. Conditioning CF Team Series Event 4 5 rounds for time: 50 Double Unders 50′ Overhead Walking Lunge (50#/35# DB) This can be done as an individual workout, …
Wednesday September 19th, 2018
Conditioning “Open WOD 14.4” 14:00 AMRAP: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 20 Ring Muscle-ups Scaling: Toes-2-Bar → Knees-2-Chest → Abmat Sit-ups Power Cleans 135#/93# → 115#/78# → 95#/63# Ring Muscle-ups → C2B Pull-ups → Jumping C2B Pull-ups Compare to April 25th, 2018 Cash-Out/Core Stability Complete 3-4 Rounds – Not for time: 15-20 Weighted …
Tuesday September 18th, 2018
Strength Every 2:00 for 12:00 (6 sets): 1 Power Clean + 3 Push Presses Like yesterday, build to a touch set of three for the Push Press. No jerks. Conditioning 3 Rounds for time: 400m Run 10 Box Jumps Overs (24″/20″) 10 Single Arm DB Push Press – Left Arm (50#/35#) 10 Box Jumps Overs …
Monday September 17th, 2018
Strength Every 2:30 x 6 sets: 1 Power Clean + 5 Front Squats *Build to a tough set of five on Front Squat. Focus on your ability to keep torso upright throughout. Conditioning 1:00 On / 1:00 Rest x 5 rounds: 10 Deadlifts (225#/153#) Max Rep Burpee Pull-ups w/ remaining time Score = total Burpee …
Saturday September 15th, 2018
Team WOD In teams of three, complete three rounds for time of the following: 75/60 Calorie Row 60 Hang Power Cleans (115#/83#) 45 Weighted Box Step Overs (50#/35# DBs) Only one person working at a time, while the other two rest.
Friday September 14th, 2018
Olympic 10 minute EMOM: 2 High Hang Power Snatches *Choose a weight that you can move quickly and efficiently from the hip pocket for two consecutive reps. Conditioning 2 rounds for time: 600m Run 50 Wall Balls (20#/14#) 30 DB Snatches (50#/35#)
Wednesday September 12th, 2018
Strength A1. Bench Press 4 x 6-8 @ 31×1 Tempo Rest :45 A2. Weighted Kb Sit-ups 4 x 15-20 Rest :90 Conditioning 10:00 AMRAP: 30 Kb Swings (60#/44#) 30 Burpees 30 Alternating Kb Reverse Lunges (60#/44#) 30 Handstand Push-ups Score = total reps
Tuesday September 11th, 2018
Partner WOD 9/11 Tribute WOD With a partner complete the following for time: Begin with 2977m Row Then 10 Alternating rounds of: 9 Power Clean & Jerk (135#/93#) 11 Box Jumps (30″/24″) Finish with 412 Double Unders One partner is working while the other is resting. Partners may switch out whenever they wish for the …