Entries by CFA

WOD 19-01-2019

Workout of the Day A. 4 rounds for quality, of:– 1 min. Plank Hold– 20 Back Extensions– 20 Sit-ups– 20 alternating Supermans rest 1 min. in between rounds.  B. 12 min. AMRAP of the following triplet:– 12 Deadlifts 100/ 70 kg.– 12 Wallballs 20/ 14 lbs. – 12 Burpees over the Bar ____ Related: the superman exercise by […]

WOD 17-01-2019

Workout of the Day A. Skill/ Tech work on:– “Toes to Bar” B. TEST: 5 min. AMRAP of Toes to Bar C. 5 rounds for time of:– 21/16 cal. Row– 9 Handstand Push-ups ______ Related: check out this video about efficiency on Toes to Bar by Pamela Gagnon (CF Gymnastic staff)_____________________________________________________________________________________________________________ Specialty Class: “PowerLifting” A. […]

WOD 16-01-2019

Workout of the Day A. Press3 | 8 | “90 B. Push Press3 | 8 | “90 C. Skill work on the Dip & Drive on:– Push Jerk– Split Jerk D. Finisher; for time: 400 m. SKi-erg. ____Related: check out these 2 video’s, they will help you on your skill work for today– 3 common mistakes in […]

WOD 15-01-2019

Workout of the Day A. 15 min to find your best Snatch Complex, which contains the following movements:– Hang Power Snatch– Hang Squat Snatch– Overhead Squat B. for time:– 4 – 3 – 2 – 1 reps of Rope Climbs– 14 – 12 – 10 – 8 reps of Kettlebell Snatches 24/ 16 kg. – 24 – 20 […]

WOD 14-01-2019

Workout of the Day A. 12 Min. EMOM of the following couplet:– Odd min.: 3 Front Squats– Even min.: 6 Back Squats note: work @77% of your 1 RM of your Front Squats for both lifts.  B. For time;21 – 15 – 9 reps of:– Shoulder to OverHead 50/ 35 kg.– Box Jumps 24/ 20 inch. […]

WOD 12-01-2019

Workout of the Day A. Press3 | 8 | “90 B. Push Press3 | 8 | “90 C. Skill/Tech work on: Split Jerk D. 15 min. to find your heaviest double Split Jerknote: you have to start from the ground (no use of a Squat Rack) E. Finisher of:– 10 Burpees– 10 Hand Released Push-ups– 10 […]

WOD 10-01-2019

Workout of the Day A. 10-8-6-4-2 reps of the following couplet:– Suitcase Deadlifts 70/ 50 kg. – After each set, perform Suitcase Carry over 50 m. (2x 25 m.)  B. 20 min. EMOM of:– 1st min. 18/ 15 cal. Row– 2nd min. 10 Pull-ups– 3rd min. 60 Double Unders– 4th min. 10 Toes to Bar_____Related: check out this […]