8.27.14

photo-42CFE:

MOB

DYNWU

(LI)

3 by 1600m

3M Rest.

 

 

 

 

 

CF:

MOB

WU: Snatch Movement Pattern Review with Empty BB

 

A. 2 Rounds

20 Superman Hollow Body Rolls

20 Cat Cow

20 Bridge Ups

 

B. Strict Press

5-5-3-3-2-2-1

 

C. 12M CAP

400m Run

100m Sled Drag

12 Full Snatch (105/75)

100m Sled Drag

400m Run

*Anyone that doesn’t Finish within the 12M CAP has 30 Burpee Penalty


8.26.14

photo-35CFE:

MOB

DYNWU

6 RFT:

300m Run

10 MBC WB

10 MB PU

10 Hollow Rocks

 

 

 

CF:

MOB

A. Agility WU

 

B. Skill Work: KB Clean and Snatch 

 

C. For Time:

3 Rounds -

6 KB Thrusters (53/35)

9 Russian KBS (53/35)

Then-

2 Rounds -

500m Row

100 Dbl Unders

Then-

3 Rounds -

6 Alt KB Snatch (53/35)

9 KBS (53/35)

 

 

 

 

 

 


8.25.14

photo-30CFE:

MOB

DYNWU

(SI)

2 by 400m. 30s Rest.

4 by 600m. 1M Rest.

1 by 800m.

 

 

 

 

CF:

MOB

DYNWU

A. Ring Dip Progression/Kip/Skill Work

 

B. For Time:

Tabata (8 Rds. 20s on/10s off) Wall Ball Buy In (20/16)

12 Squat Cleans (185/135)

24 Box Jumps (30/24)

1200m Run

24 CTB Pull-ups

12 Sumo DL (185/135)

 

C. Optional Cash Out:

Tabata (8 Rds. 20s on/10s off)  AbMat SU or GHD SU

 

 


8.23.14

10552661_1440215939574204_722843247395885919_nCFE and CFCore at 830am/Free WOD @ 9am!!

Just a Reminder that today is the Grand Opening of CF DCL and a Group of us will be going over to support Matt today!! We would love for you to join us! However; we will still be offering all of todays normal classes!

CFE:

MOB

DYNWU

5K

 

CF and CFProgressions @ 930am/ CF @ 1030am

MOB

DYNWU

5 RFT:

15 KBS (2P/1.5P)

10 Goblet Squats

5 T2B

400m Run


8.22.14

photo-29CF:

MOB

DYNWU

 

A. GWOD:

Kip Pull-up

Butterfly Pull-up

Choose 1 and become Proficient

 

 

 

B. For Time:

8 Bear Complex (95/65)

400m Run

6 Bear Complex (135/85)

200m Row

4 Bear Complex (155/105)

400m Run

2 Bear Complex (175/115)

800m Row

 

C. Core Work: 2 Rds for Quality

25 GHD SU

25 Hip Ext

50 Reverse Rollovers