Entries by CFA

WOD 26-09-2018

WOD A. 4x Clean Complex consisting of:– 1 Squat Clean– 2 Hang Squat Clean– 1 Squat Clean B. Tech & Play: Keg to shoulder and Keg shoulder to overhead (20 min) C. 5 min of Heavy Sandbag Challenge:– 10 Bearhug Sandbag Squats + 15 m of Bearhug Sandbag Carry– 9 Bearhug Sandbag Squats + 15 […]

WOD 25-09-2018

WOD A. Floor Presses 3×5 ’90 B. Bench Press 3×8 2″ C. Death by Pullups!With a continuously running clock perform: 1 Pull-up in the first 1 min2 Pull-ups in the second 1 min3 Pull-ups in the third 1 min…etc… Continuing this for as long as you are able.

WOD 24-09-2018

WOD A. Romanian Deadlift (RDL) 3x 5 ’90 B. Technique on the movements of the WOD C. For time:60 Single-leg squats (pistols), alternating50 Wall-ball shots, 20-lb. ball40 Box Jumps, 24-in. box30 Deadlifts, 85/55kg20 Power Cleans, 85/55kg10 Front Squats, 85/55kg

WOD 23-09-2018

WOD A. Kettlebell Turkish Get-Ups 2x 10 reps (5x Left arm, 5x Right arm) B. Kettlebell Waiters Walk, 2x 60m (30 m Left arm, 30 m Right arm) C. Technique on Push Jerk and Split Jerk D. 3 rounds for time of:Run 400 m10 Shoulder to Overhead 80/60kg  

WOD 22-09-2018

WOD A. 5x Clean Complex of:1 Power Clean2 Hang Squat Cleans3 Squat Cleans B. For time:100 Squats15-ft. rope climb, 4 ascents75 Squats15-ft. rope climb, 3 ascents50 Squats15-ft. rope climb, 2 ascents25 Squats15-ft. rope climb, 1 ascent

WOD 20-09-2018

WOD A. Technique: Sumo Deadlift High Pull (SDHP) B. For time, 9-15-21 reps of:Cal Ski-ergSDHP 60/40kgShoulder to Overhead 60/40kgBurpees over the bar

WOD 19-09-2018

WOD A. Technique: Rowing  B. 5x 2 minute rounds of:10 Thrusters 40/30kg200 m. RowMax-rep Thrusters Rest 3 minutes between rounds. 

WOD 18-09-2018

WOD A. 5 rounds of the following Clean Complex:-1 Power Clean-1 High Hang Squat Clean-1 Hang Squat Clean-1 Squat Clean rest as needed between rounds, up the weight per round. B. “Foodchain 500’s”6 rounds of 500 m. rowing. 2 min rest between rounds (source: Darkhorse) after every round, rearrange the athletes, so that the best score […]

WOD 17-09-2018

WOD A. Wall Climbers 3|5| ’60 B. Shoulder taps C. KB Z-Press 3|10|’60 D. for time: Handstand Walk for 100 m, every time you drop, perform 3 Burpees.