12.6.17
Strength: 5 sets 2 Clean Pulls 1 Squat Clean 1 Jerk Wod: Amrap 12 Teams of 2 5 Dead Lifts 135/95 5 Hang Power Cleans 5 Front Squats 5 Jerks
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Strength: Hang Power Snatch 3-3-3-3-3 Building Wod 21-15-9 Power Snatch 95/65 T2B
Read More »12.4.17
Wod: Wine Walk Recovery Wod 10 Strict Pull-ups, 15/12 Calorie Row 10 Strict Pull-ups, 15/12 Calorie Row 10 Strict Pull-ups, 15/12 Calorie Row 20 Push-ups, 50 Double Unders 20 Push-ups, 50 Double Unders 20 Push-ups, 50 Double Unders 30 Air Squats, 10 Burpees 30 Air Squats, 10 Burpees 30 Air[…]
Read More »12.1.17
Team Wod: Class Divides into even teams AMRAP 20 10 Calorie Assault Bike 50 Meter Sled push (90/45) 200 Meter Run *Funnel Style: As station in front of you clears you enter Post Round and Reps to Comments Teamwork is the process of working collaboratively with a group of people[…]
Read More »11.29.17
CFTC Holiday Party December 16 upstairs incontro 7pm Complete as many rounds as possible in 3 minutes of: 4 Power Snatch (95/65) 8 Box Jump Overs (24/20) rest 3 minutes Complete as many rounds as possible in 3 minutes of: 3 Power Snatch (115/80) 6 Box Jump Overs (24/20) rest[…]
Read More »11.28.17
CFTC Holiday Party December 16 upstairs incontro 7pm Wod: Complete as many rounds as possible in 20 minutes of: 50′ Double KB Front Rack Walking Lunge (53/35 per hand) 8 Ring Muscle ups/Bar Muscle ups 15 Handstand Pushups Athletes choice for muscle ups but must stick with one or the[…]
Read More »11.27.17
Part 1 Hang Power Clean 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-3: 3 reps @ 50-70% Sets 4-6: 2 reps @ 75-85% Sets 7-9: 1 rep @ 90%+ If new to this lift, perform 3 reps every set, building to a moderately challenging weight Part 2[…]
Read More »11.25.17
Wod: AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Row 60 Front Squats Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135
Read More »11.22.17
Wod:On the Minute x 16 (8 Rounds) Odd Minutes – 200m Run Even Minutes – 3 Power Cleans Athlete’s choice on loading.
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