Friday 4/15/2016
Hero WOD “Jack” 20 Minute AMRAP 10 Push Press’ 115/85 10 KBS 53/36 10 Box Jumps 24/20
Month: April 2016
Thursday 4/14/2016
Strength: Wendler Bench Press WOD: For Time 5 Rounds 500 Meter Row 7 Floor Presses 135/95
Wednesday 4/13/2016
Strength: Wendler Deadlift Buy In: 1 Tower Run 21-15-9 Deadlift 275/185 Bar Facing Burpees Cash Out: 1 Tower Run
Tuesday 4/12/2016
Strength: Wendler Shoulder Press WOD: Part 1, 9 Minute EMOM Technique work, add weight every 3rd minute. (Snatch, High-Pull,Power Snatch,OHS,Squat Snatch) WOD: Part 2, For Time 10 Squat Snatch 75/55 50 […]
Monday 4/11/2016
Strength: Wendler Back Squat WOD: For Time 50 Wall Balls 20/16 50 Hand Release Push-ups 50 Lunges 50 Air Squats 50 Wall Ball Sit-ups 20/16
Friday 4/8/2016
“Pre-Birthday WOD for Angie Forbes” 04/09/1983 Buy In: 33 Pull-ups 4 Rounds 9 Cleans RX: 155/105 8 Box Jump Ovr 3 Man Makers RX: 45/25 Cash Out: 33 Burpees
Thursday 4/6/2016
***Cardio Thursday’s*** Strength: Wendler Deadlift WOD: For Time Tower 1 Lap 25 Deadlift 1 Prowler Push 50 Evil Wheels W/Bar 1 Prowler Push 25 Deadlift 1 Lap Tower
Wednesday 4/6/2016
Strength: Wendler Squat WOD Part 1: “Work on technique at your desired weight” 10 Minute E.M.O.M. 1 Snatch Pull 1 High Snatch Pull 1 Hang Snatch WOD Part 2: 15 […]
Tuesday 4/5/2016
Strength: Wendler Shoulder Press WOD: For Time 10 Push Press, 10 Wall Balls 9 Push Press, 9 WB 8 Push Press, 8 WB… Ending in 1 Push Press, 1 WB. […]
Monday 4/4/2016
Strength Wendler Bench Press WOD 5 Rounds for Time -400m Run -6 Power Cleans 135/95 -8 Box Jumps -10 Pull-ups ***Last CF class will be at 5***