10.23.14

photo-2CFE:

MOB

DYNWU

WOD: 

3 RFT

400m Run

10 MBSU

Then: 2 RFT

300m Row

20 Air Squats or Pistols

Then: 3 RFT

12 Inverted PU

24 BJ

 

CF:

MOB

DYNWU

 

A. GWOD: 2 Rds

10 Sit-up to Pike

50 DU or 30 Attempts

1M Super Couch

 

B. Snatch Work

OHS 3-3-3

Hang Snatch 2-2-2-2

Power Snatch 1-1-1-1

Full Snatch 1-1-1

 

C. 6M CAP or As many Reps as Possible

30 T2B 

60 Wallballs (20/14)

30 Burpees

 

10.22.14

photoCFE:

MOB

DYNWU

“Karen in the Middle”

150 DU

150 WB

150 DU

*100m Sprint Every time you Break

 

 

 

CF:

MOB

DYNWU

*All Classes will meet today as Scheduled except the 9 & 10am All Womens Class

During the 9 & 10am Classes all of those Athletes will participate in a different WOD and have a Post WOD Potluck Social. So bring a dish to share and bring a friend! It will be a fun time!!!

All other Classes WOD:

A. Max Height Hero to Jump Squat  

Utilizing Plates and Boxes 

 

B. Front Squat 

6-6-6-6-6 work to 80%

 

C. 3 RFT:

400m Run

15 GHD Situps

10 Hang Clean (165/115)

 

10.21.14

photo-3CFE:

MOB

DYNWU

“Helen” 4 RFT

400m Run

21 KBS

12 Pull-ups 

 

CF:

MOB

DYNWU

 

A. GWOD

50 Superman Rocks

50 Hollow Body Rocks

15 One Arm Pushups Each Arm or Progression

 

B. For Time:

3 Rounds

30 DU

10 Power Snatch (95/65)

Rest 3M

21-15-9

Thruster (95/65)

Pull-ups

Rest 3M

3 Rounds

12 Front Squat (95/65)

12 Abmat SU

Then: 1 Mile Run

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)