Sal’s Goodbye WOD
WOD 9 Rounds -15 Push-ups -20 Double Unders -14 Dumbbell Snatch 50/35 5 Minute Mandatory Break 10,9,8…….3,2,1 -Squat Cleans 135/95 -Pull-ups -2016m Row I just wanted to take the […]
Month: September 2016
“8 Years Strong” WOD
Please join CFP in supporting Cadence Martinez as she continues to fight with Congenital Heart Disease. If any of our CFP athletes would like to show support a gofundme account has been […]
Wednesday 9/28/2016
Strength Deadlift 3×3 85%/90%/95% Skill Bar Muscle-up Progressions Lets try to have a solid 20 minutes of work for this part of the class. WOD 12 Minute AMRAP -2 Muscle-ups […]
Tuesday 09/27/2016
Strength/Flexibility ROMWOD WOD: 36-24-18-12-6 Wallball with 30/20 pound Slamball KBS 53/35 Mandatory 5 min break 500m Row 5 Burpees 400m Run 10 Burpees 300m Row 15 Burpees 200m Run 20 […]
Monday 9/26/2016
Strength Front Squat 5×5 Progressive Loading Try to finish as heavy as possible for the final set. Warm up the legs for the WOD. WOD -5 Squat Cleans 85% of […]
Friday 09/23/2016
“GLEN” 30 Clean & Jerks 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
Thursday 09/22/2016
Thursday Strength Shoulder Press 5×3 85% 10-15min Rope Tech & Practice WOD 15min AMRAP 5 Toes 2 Bar 10 Deadlift 175/135 5 Box Jumps 30/24 Extra Credit Tababata AB Work
Wednesday 09/21/2016
Strength Bench Press 3×20 95-135/45-35 Goal is do the reps unbroken, choose weight accordingly. WOD 8 Rounds 200m Run 5 Burpees 10 Pull-ups 15 Push-ups 20 Sit-ups
Tuesday 9/20/2016
Strength Deadlift 5-80%/4-85%/3-90%/2-95% WOD -10 Cleans 115/65 -100m Sprint -20 Front Squats -100m Sprint -30 Shoulder 2 Overhead -100m Sprint -40 Back Row -100m Sprint -50 Deadlifts -100m Sprint -60 […]
Monday 9/19/2016
Strength Overhead Squat 5×5 Progressive Loading WOD “757” 7 Rounds -7 Power Snatch 115/65 -50 Double Unders -7 Burpees over Bar