1.28.15

photo-4CFE:

MOB

DYNWU

1600m Run. 2M Rest.

1200m Run. 90s Rest.

800m Run. 1M Rest.

600m Run

 

 

 

 

CF:

MOB/DYNWU

A. 12M EMOM Clean Complex

1 DL + 1 Hang Clean + 1 Front Squat + 1 Push Jerk

Work to 95%

 

B. Push Jerk from Rack or Blocks

5 sets of 2

Work to 90%

 

C. 8M AMRAP

8 Front Squats (135/95)

8 Alt Pistols

8 Hand Release Pushups

100m Row

CE)

(155/115)

1.27.15

photo-5CFE:

MOB/DYNWU

20M AMRAP

10 Jumping Air Squats

10 Donkey Kicks

10 Burpees

10 DU

10 Situps

100m Sprint 

 

 

CF:

MOB/DYNWU

A. 4 RFT:

5 Dead Hang Pull-ups

10 T2B

15 Wallballs (20/14)

20 Thrusters (115/85)

 

B. 5 Rounds for Quality

10 Cal Row

10 GHD SU

10 Back Hip Ext 

2 Skin the Cat

1.26.15

photo-2CFE:

MOB/DYNWU

8 x 100m Sprint.

Run to 200m mark and then Jog back

4 x 200m Sprint.

Run to 400m mark and then Jog back

Then:

5M AMRAP of  Wallballs

Score Total Reps.

 

 

CF:

MOB/DYNWU

A. Back Squat 

5-3-3-3-3. Work to 95%

 

B. Snatch Triples 

Completed as Power-Full-Power

8 Sets. Work to 85%

 

C. 12M AMRAP

300m Row

Front Rack Lunge to Rig (95/65)

6 Pull-ups

Front Rack Lunge to Rower (95/65)

 

CE)

(135/95)

1.24.15

photo-4Free WOD at 9am with Coach Andy!!

On Ramp at 12Noon with Coach Tony, Silvia and Austin so if you have been wanting to join CFSF register today! We would love to have you come be a part of our Community!

 

CFE: 830am

MOB/DYNWU

1600m Run

4 by 100m Sprints. 30s Rest. 

1600m Run

4 by 100m Sprint. 30s Rest.

1600m Run

 

CF:

MOB/DYNWU

Partner WOD: One Person Working at a Time

10 Rounds:

10 Thrusters (135/95)

20 Over Barbell Burpees 

2 Rope Climbs or 4 Muscle Ups. Athletes may also Mix n Match this Skill Portion of the WOD.

 

*If you are unable to perform a full Rope Climb or Muscle Up your Modification will be one of the Following:

Low Bar Muscle Up Transition Work. 4R total 2/2

Assisted Muscle Up. 4R total 2/2

CTB Pull-up and Ring Dip Modification 4R of Each Per Partner

Ring Row and Ring Push Up Modification 4R of Each Per Partner

 

** If Time Permits 10M Isolated Core Work Cash Out

 

1.23.15

photo-2CF:

MOB/DYNWU

A. 1M Trials. Score Total Reps. 30s Rest between Movements.

DUs

Wallballs (20/14)

Row (Cals)

 

 

B. 4 Rounds for Time:

9 DL (135/85)

6 Hang Cleans (135/85)

3 Push Jerks (135/85)

200m Sprint with Med Ball (20/16)

25 Abmat SU

 

CE) 

155/105

100m Sled Drag (95/45)

15 GHD SU