Entries by CFA

WOD 22-10-2017

WOD A. Bench Press Stripping @ 5RMWith your 5RM, make 5 reps, drop 20-30% in kg, make another 5-8 reps…until the bar is empty…then perform 20 reps! B. 13 Min. AMRAP of:– 3 Bar Muscle Ups– 6 Overhead Lunges (L+R=1 Rep)– 9 Kcal Row

WOD 21-10-2017

WOD A. Handstand Practice(Handstand Walk, Cartwheel, Bail Out, etc) B. 9-15-21-15-9 of:– Thrusters 42,5/30kg– Bar Facing Burpees

WOD 20-10-2017

WOD A. Snatch Practice(Advanced athletes will have 6 min. to find their best Snatch) B. BuddyWOD – You Go, I Go:6-10 Sets of 500 Mtr Row! Note: We’ll write every 500 Mtr time on the whiteboard!You’re done, if there will be decline of 15%!

WOD 19-10-2017

WOD A. Front Squat – Cluster Set with 5RM3|5×2|’20|3″1-0-1-0 B. 30 Muscle Ups for time! Or: 2 (Strict) Pull Ups, 1 (Ring) Dip (= 1 Muscle Up) Time Cap: 25 Min.

WOD 18-10-2017

WOD A. Deadlift5|3|2″ B. For time:– 400 Mtr Sandbag Run (Green)– 40 Power Cleans 50/35kg– 400 Mtr Sandbag Run – 30 Power Cleans – 400 Mtr Sandbag Run – 20 Power Cleans – 400 Mtr Sandbag Run – 10 Power Cleans – 400 Mtr Sandbag Run – 10 Squat Cleans 50/35kg– 400 Mtr Run (Without Sandbag)

WOD 17-10-2017

WOD A. Clean & Jerk Practice(Advanced athletes will have 6 min. to find their best C&J) B. HeroWOD – “Loredo”6 Rounds of:– 24 Airsquats– 24 Push Ups– 24 Walking Lunges– 400 Mtr Run Timecap: 30 Min.

WOD 16-10-2017

WOD A. 7 Sets of the following Clean complex:– 2 Hang Squat Cleans– 1 Power Clean(Work from the Jerk Blocks) B. Benchmark – “C2B Jackie”– 1Km Row– 50 Thrusters 20/15kg– 30 Chest to Bar Pull Ups

WOD 15-10-2017

WOD A. Gymnastics Tumbling! B. Parallel Bars L-Sit Practice C. Benchmark – “Annie”50-40-30-20-10 of:– Double Unders– Abmat Sit Ups Note: Bring your speed rope!

WOD 14-10-2017

WOD A. KB Turkish Get Up3|7 (L+R)|2″ B. KB Windmill3|7 (L+R)|2″ C. Team Series – “Event 17.4”For time:– 100 Kcal Row– 100 Toes to Bar Note: Switch as needed!

WOD 13-10-2017

WOD A. Mobility & Movement Standards WOD B. HeroWOD – “Andy”For time:– 25 Thrusters 50/35kg– 50 Box Jumps 60/50cm– 75 Deadlifts 50/35kg– 2.4Km– 75 Deadlifts– 50 Box Jumps– 25 Thrusters