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Month: October 2017

Wednesday 11/01/2017

October 31, 2017October 31, 2017 CFP

STRENGTH: Front Squat (6 sets of 2) Sets 1 + 2 @ 80% Sets 3 + 4 @ 85% Sets 5 + 6 @ 90% WOD: 5 rounds 21 Air […]

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Halloween 🎃

October 30, 2017 CFP

WOD BUY IN 2 Towers of terror 3 Rounds 10 Deadlifts 225/155 31 goblin squats 53/35 17 pumpkin smashes (slam balls) 10 devil’s tricycle (Cal Assault Bike) 31 burpees 17 […]

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Monday 10/30/2017

October 29, 2017October 29, 2017 CFP

Strength: Back Squat (2 rounds) 5 reps @ 80% 3 reps @ 84% 1 rep @ 88% *Rest 2:00 between each set of squats WOD: For time: 15 – 12 […]

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Friday 10/27/2017

October 26, 2017October 17, 2017 CFP

Army Sgt. Keith Adam Coe, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. “COE” Ten rounds -10 Thrusters […]

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Thursday 10/26/2017

October 25, 2017October 17, 2017 CFP

Skill/Strength Power Snatch 3 Reps @ 50% 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% then 5×1 to […]

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Wednesday 10/25/2017

October 24, 2017October 16, 2017 CFP

Skill/Strength More Rope Climbs If you have them 10 Rope Climbs If you Don’t have Full Climbs 20 Seated Rope Climb Progressions (Foot Work) or 15 Jumping Rope climb Progressions […]

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Tuesday 10/24/2017

October 23, 2017October 16, 2017 CFP

Skill/Strength  Row Conditioning 6 x 30/24 Calorie Row Rest 60 seconds between efforts Partner WOD -100 Calorie Assault Bike -100 Box Jump Overs 24/20 -100 Thrusters 95/65 -100 Chest to Bar […]

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Monday 10/23/2017

October 22, 2017October 16, 2017 CFP

Strength/Skill Front Squat 6 Sets of 2: Sets 1 & 2 – 80% Sets 3 & 4 – 85% Sets 5 & 6 – 90% WOD 3 Rounds: -75 Double […]

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Friday 10/20/2016

October 19, 2017October 11, 2017 CFP

“Rich” U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan For time: […]

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Thursday 10/19/2017

October 18, 2017October 13, 2017 CFP

Skill/Strength Bench Press 5×5 85% WOD AMRAP 3 -21 Overhead Squats (95/65) -21 Burpee Over the Rower -Max Calorie Row Rest 3:00 AMRAP 3 -18 Overhead Squats (115/80) -18 Burpee […]

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