Friday June 20, 2014

Posted on Jun 19, 2014 | 0 comments

Strength:

In 10 Minutes, work up to a heavy 2 reps STRICT PRESS

 

WOD:

3 Minute AMRAP

*2 Minutes rest

6 Minute AMRAP

*2 Minutes rest

and then,

FOR TIME of the following chipper:

Run 400m

15 Burpees

20 Pull-ups

25 Front Squats 95#/65#

30 Box Jumps 24″/20″

40 Kettlebell Swings 53#/35#

50 Double Unders

 

CF MELT:

FRIDAY FUN!

 

 

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Thursday June 19, 2014

Posted on Jun 18, 2014 | 0 comments

Skill:

Toe To Bar Practice

then,

Tabata Toes to Bar

 

WOD:

15 Minute AMRAP:

5 Snatches 115#/75#

10 Snatches 115#/75#

15 Snatches 115#/75#

Etc….

*Each round of snatches begins with a 20 Wall Ball buy-in 20#/14#

Get as far as you can in the ladder….

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Wednesday June 18, 2014

Posted on Jun 17, 2014 | 0 comments

Strength:

Behind the Neck Jerk

EMOM 10 Minute, work up to a max effort..

 

WOD:

3 Rounds for time:

Run 800m

30 DB Hang Squat Cleans 45#/30#

 

CF MELT:

EMOM 30 Minutes:

Min 1: Run 150m

Min 2: Row 150m

Min 3: 20 Sit-ups

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Tuesday June 17, 2014

Posted on Jun 16, 2014 | 0 comments

Skill Warm-up:

5 Rounds for time:

Max Reps Strict Pull-ups

45 Second L-Sit Hold (accumulative)

 

WOD:

“DiAnnie”

21-15-9

Deadlifts 225#/155#

Handstand Push-ups

Immediately into:

50-40-30-20-10

Double Unders

Sit-ups

 

CF MELT:

21-18-15-12-9-6-3

Sumo Deadlift High Pulls

Ball Slams

*Run 250m w/slam ball after each round

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Monday June 16, 2014

Posted on Jun 15, 2014 | 0 comments

Strength:

Back Squat 5X5

In 15 Minutes work up to a heavy 5 reps

 

WOD:

4 Rounds for time:

15 Power Cleans 95#/65#

12 Alternating Front Rack Lunges 95#/65#

9 Push Press 95#/65#

Run 400m

 

CF MELT

5 Rounds for time:

Run 400m

15 Kettlebell Swings

12 Lunges w/ KB

9 Burpees

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Friday June 13, 2014

Posted on Jun 12, 2014 | 0 comments

Strength:

5-3-3-1-1-1

Push Press

In 15 Minutes work up to a 1RM Push Press

 

WOD: (also for CF MELT)

“Filthy Fifty”

For time:

50 Box Jumps 24″

50 Jumping Pull-ups

50 Kettlebell Swings 35#

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press 45#

50 Back Extensions

50 Wall Balls 20#/14#

50 Burpees

50 Double Unders

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Thursday June 12, 2014

Posted on Jun 12, 2014 | 0 comments

Warm-up:

Tabata Dead Hang L-sits

 

WOD:

5 Minute AMRAP:

Run 400m Buy in,

In remaining time,

MAX Rounds:

3 Snatch 135#/95#

6 Snatch Grip Deadlifts 135#/95#

9 Abmat Sit-ups

REST 2 MINUTES

REPEAT 4 ROUNDS 

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