10.20.14

photo-2CFE:

MOB

DYNWU

20M EMOM

100m Sprint

50m Sled Pull

 

 

CF:

MOB

DYNWU

 

A. GWOD: Flexibility

Straddle Split 2M

Dolphin Wall Split 1M Each Side

25 Walls Squats

 

B. Box Squat (12-16″)

12-8-8-8-8 

*Increase Load Each Set 

 

C. 4 Rounds: Teams of 2 

50m Yoke Push (90/50) *Both Partners Working Together

800m Run *Both Partners Running Together

20 Pull-ups *Each Partner does 10 Reps

*WOD will run in Waves. If you are unable to push Yoke you will do 25 DL (135/95)

10.18.14

photo-6Good Luck to all of our CFE Athletes running the Go Commando today!!

There will not be a CFE Class at 830am today

CFCore @ 830am

Free Workout @ 9am

CF @ 930am

CF and CFProgressions @ 1030am

Weightlifting @ 330pm

 

 

 

CF:

MOB

DYNWU

WOD: 5 RFT

200m Run

5 Tire Flips (Heavy Load)

10 K2E

15 DL (185/135)

 

10.17.14

photo-5CF:

MOB

DYNWU

 

A. GWOD: Coaches Choice 8M Skill

 

B. Split Jerk from Rack

2-2-2-1-1-1

 

 

 

C. For Time:

50-40-30-20-10

Wallballs (20/14)

10-20-30-40-50

Meter Handstand Walk

(Athletes that can’t Handstand Walk will Sub Russian KB Swings 2/1.5P for Reps)

*Athlete will Complete 50 WB then 10m Handstand Walk, Then 40WB , 20m. 30 WB, 30m….etc.

 

10.16.14

photo-13CFE:

MOB

DYNWU

(LI)

20M 

Easy Pace

 

 

 

 

 

CF:

MOB

DYNWU

 

A. Bench Press

8-8-5-5-5

 

B. 14 EMOM

Odd: Dbl Unders as Many Reps as Possible

Even: 1 Low Hang Snatch + 1 Mid Hang Increasing Load with Each Set 

*Score DU and Weight on Barbell if Completed

 

C. 1 Mile Run 

400m Sprint *Score Time

400m Recovery Jog

400m Sprint *Score Time

400m Recovery Jog

10.15.14

photo-11CFE:

MOB

DYNWU

TABATAs

KB SDHP

Donkey Kicks

Cal Row

Sit Ups

MBC

 

 

CF:

MOB

DYNWU

A. 6M Pull-Up Skill Review

Integrity of Movement. Review: Low Bar/Strict/Jumping/Kipping/Butterfly. Determine which Level is best for you based off your current skill and strength.

 

B. “Barbara”

5 Rounds

20 Pull-ups

30 Push-ups

40 Sit- ups

50 Air Squats

*Rest 3M between Each Round