Thursdays 1 August, 2013
BIRTHDAY WOD 8/1/78 8 Exercises L/R 8 KB Snatch 55/35 8 Pistol Squat /Rx+ KB 8 HSP 35 Goblet Thruster 8 Topside HalfMoon KB 35 [...]
BIRTHDAY WOD 8/1/78 8 Exercises L/R 8 KB Snatch 55/35 8 Pistol Squat /Rx+ KB 8 HSP 35 Goblet Thruster 8 Topside HalfMoon KB 35 [...]
Warm Up Sled Pull at 45lb- 50m x3 Strength Bench Press 5,5,3,3,2,2,1,1 MetCon 50m Sprints x4 100m Sprints x3 Rest Max Push Up 2 Minutes [...]
Strength/Skill Clean Complex EMOM for 10m 1 DeadLift 2 Hang High Pull 3 Hang Clean Weight by feel - add weight as necessary MetCon EMOM [...]
Strength/Skill (15m) OHS 5 x 3 @ 70% 1RM MetCon Buy-in 800m Run Then **Complete: 100 Push-Up 150 Sit-Up 200 Air Squats Buy-out 800m Run [...]
THIS SUNDAY 2PM CF GAMES LIVE STREAMING BRING CHAIR BRING FOOD BRING FRIENDS In Teams of 3 Complete: 250m Sled Drag @ 90lbs 1 person [...]
Rotator Cuff Mob Hip Flexor Mob "Grace" 30 Ground to Overhead Rx- 95/75 Rx 135/95 Rx+ 165/115
Strength/Skill Hang Power Clean Find 3 Rep Max MetCon 3000m Row For Time
CFCVI - This SUNDAY 28th July A few notes: #1: CF GAMES start early but we will watch it live at [email protected] #2: A Few [...]
Strength/Skill DeadLift 7x3 @ 60-70% 1RM Metcon 4 RFT: 6 MU or 12 C2B Pull-Up 24 Box Jumps 20/24 48 DuB’s
Stregnth/Skill Squat Snatch 6x2 MetCon 16 m AMRAP of: 15 Front Squat 135/95 400m Run