11.21.17
Strength: Thrusters 2-2-2-2-2 Wod: Fran 21-15-9 Thrusters 95,65 Pull up
Read More »Monday, 11.20.17
Strength: Dead Lifts 2-2-2-2-2 Wod Amrap 10 3,6,9,12…Deadlifts (225/155) 3,6,9,12…Burpee Box Jump Overs (24/20)
Read More »11.18.17
Teams of 3: AMRAP 7 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes AMRAP 7 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans (185/135) Rest 3 min AMRAP 7 50 Dead Lifts (165/115) 50 Dead Lifts(215/135) Amrap[…]
Read More »11.17.17
CFTC Holiday Party DEC 16 Incontro 7pm Teams of 3 one athlete most hold a plank while one works Amrap 25 5 Front Rack Lunge Steps 135/95 5 Hspu 2 Ring Muscle Ups 5 Burpees
Read More »11.16.17
Strength: Front Squat 10-10-10 Building Row Sprints 6 sets 30 sec max Meters Rest 2:00 in Between
Read More »11.15.17
Strength: From the Rack 4 sets of 1 Push Press 1 Push jerk 1 Split Jerk Wod: 21-15-9 Kettle Bell Swings 53,35 Push Ups T2b
Read More »11.14.17
AMRAP 4: 60 Double Unders 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 60 Double Unders 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 60 Double Unders 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)
Read More »11.13.17
Strength: Back Squat (30X1 tempo) 3-3-3-3-3-3-3-3 Perform a set every 2 minutes Loading Guidelines: Sets 1-4: 40-70% 1RM Sets 5-8: 80-85% WOD 3 RFT 400M Row 30 Wall Balls 20,14 20 C2B Pull Ups
Read More »11.10.17
Teams of 2 Complete for time “Scooby Doo” 30 Deadlifts 275,185 300 Double unders 30 T2b 30 Box Jumps 30,24 1500 M Row split every 250 meters 10 Rope Climbs 30 DeadLifts 300 Double unders 30 T2b 30 Box jumps 1500m Row 10 Rope Climbs When at bottom of last[…]
Read More »11.9.17
Complete as many rounds as possible in 20 minutes of: Run 400 meters 300′ Double KB Farmers Carry (70/53) 50′ Handstand Walk Handstand Walk Scale distance (i.e. 25′) Sub 3-5 Wall Climbs
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