Tuesday 11/8
StrengthBack Squat- Build to a 1RM WOD3 Rounds For Time50 Double Unders30 Thrusters- 45lb/ 25lb
Read More »Monday 11/7
Strength EMOM x 10 MinMin 1- 3 Power CleansMin 2- 30 Sec Handstand Push Ups WODFor Time21/ 15/ 9Power Clean- 135lb/ 95lbBurpees over the bar
Read More »Saturday 11/5
“The Filthy 50” For Time: 50 Box Jumps- 24″/ 20″ 50 Jumping Pull Ups 50 American KB Swings- 16kg/ 12kg 50 Walking Lunges 50 Knees to Elbows 50 Push Press- 45lb/ 25lb 50 Back Extensions or 50 Supermans 50 Wall Balls- 20lb/ 14lb to 10ft 50 Burpees 50[…]
Read More »Friday 11/4
Strength Bench Press- 3RM WOD 3 Rounds For Time 20 HR Push Ups 40 Squats 500M Row
Read More »Thursday 11/3
Strength EMOM x 10 Min Min 1- 30 Sec Max Double Unders Min 2- 30 Sec Max Sit Ups WOD “Mary” 20 Min AMRAP 5 HSPU 10 Pistols- alternating 15 Pull Ups *Compare to 6/29/16
Read More »Wednesday 11/2
Strength Snatch- 3, 3, 3, 3; Rest 2 Min WOD 8 Min AMRAP 8 Overhead Squats- 95/ 65 8 Wall Balls
Read More »Tuesday 11/1
Strength Clean and Jerk- 1, 1, 1, 1, 1; Rest 2 Min WOD For Time 21/ 15/ 9 Front Squat- 115/ 75 Burpees
Read More »Monday 10/31
Strength Back Squat- 2, 2, 2, 2; Rest 2 Min WOD For Time 10 Toe to Bar/ 1 Ring Dip 9 Toe to Bar/ 2 Ring Dip 8 Toe to Bar/ 3 Ring Dip 7 Toe to Bar/ 4 Ring Dip…… Continue subtracting 1 Toe to[…]
Read More »Saturday October 29th
WOD “Team Fight Gone Bad” 5 rounds for Max Reps:1:00 Wall Balls (20/14)1:00 Sumo Deadlift High Pulls (75/55)1:00 Box Jumps (20?)1:00 Push Presses (75/55)1:00 Rowing for Calories1:00 Rest
Read More »Friday October 28th
Don’t forget Halloween party tomorrow at cftc starts at 7pm bring some food drinks and a costume. StrengthBench Press- 5RM WOD 5 Rounds For Time (20 Min Cap)8 Toe to Bar10 OverHead Walking Lunges- 95lb/ 65lb16 Russian KB Swings-70/53
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