Check out CFC’s workout of the day!

Friday, February 23, 2018

WOD

1) 10 mins

Rower – for cals

Rx1 180-165/155-140, Rx2 164-149/139-124, Rx3 148-133/ Rx3 123-108

2) Bench Press

2 x 5, 2 x 4, 2 x 3

3) 3 RFT

Run 200m

15 KB swings 53/35

Ski 250/225m

By |February 23rd, 2018|Workout of the Day|0 Comments

Thursday, February 22, 2018

WOD

1) 8 min Emom

Deadlift Rx1 225/155, Rx2 195/130, Rx3 165/115

T2B Rx1 15, Rx2 12, Rx3 9

2) Deadlift

5,4,3,2,1

ascending

3) DB Fran

21, 15,9 reps

Pullups

Thrusters Rx1 35/25, Rx2 30/20,  Rx3 20/15

By |February 22nd, 2018|Workout of the Day|0 Comments

Wednesday, February 21, 2018

WOD

For Time

Terrible Twos

If your competing in Open (Friday night) recommend 20 min cap on wkout

Run 2 miles

Row 2 k

Ski 2 k

200 Dus

 

By |February 21st, 2018|Workout of the Day|0 Comments

Tuesday, February 20, 2018

WOD

1) 8 min emom

10 Pwr  Clean Rx1 185/125, Rx2 155/105, Rx3 135/85

GHDSU Rx1 15, Rx2 12, Rx3 9reps

2)BB complex

3 pushpress/2 pushjerk/1 split jerk

7 sets ascending

3) 10 min amrap

20 one arm snatch 50/35

15 Burpee over Box 24/20#

By |February 20th, 2018|Workout of the Day|0 Comments

Monday, February 19, 2018

WOD

1)10 min emom

Wall-balls Rx1 18, Rx2 15, Rx3 12

20/14#

10 Power Snatch Rx1 115/80, Rx2 95/65, Rx375/55

2) Backsquat

4 x 4

ascending

3) 3 Rft

Run 200m

T2B Rx1 15, Rx2 11, Rx3 7

10 Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/85

10 Bar facing Burpees

By |February 19th, 2018|Workout of the Day|0 Comments

Friday, February 16, 2018

WOD

1) 8 min emom

ODD min – Lsit – 30 sec hold

Even min- 15 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

2) Bench Press

6 x 3

ascending

3) Bench Press- Tabata

use 50 % of your last set from above

every one will need a spotter, once everyone is done. The spotters move on to Pullups and Lifters go after […]

By |February 16th, 2018|Workout of the Day|0 Comments

Thursday, February 15, 2018

WOD

1) Sprint Work

2 x 400m

1:30 min rest between

2) Backsquat

4 x 3

ascending

3) Sprint Work

2 x 200m

1 min rest between

4) 1 Rep Pwr Clean

5 lifts to hit max

By |February 15th, 2018|Workout of the Day|0 Comments

Wednesday, February 14, 2018

WOD

1) For Time

Run 1 mile

25 Slamballs O/S 70/50# Rx2 20 reps, Rx3 15 reps

25 GHDSU Rx2 20 reps, Rx3 15 reps

25 Back ext Rx2 20 reps, Rx3 15 reps

Row 2000/1800m

25 Slamballs O/S Rx2 20 reps, Rx3 15 reps

25 GHDSU Rx2 20 reps, Rx15 reps

25 Back ext Rx2 20 reps Rx3 15 reps

Ski 2000/1800m

Time Cap 35 […]

By |February 14th, 2018|Workout of the Day|0 Comments

Tuesday, February 13, 2018

WOD

1) 10 min emom

ODD min -Pwr Snatch Rx1 95/65, Rx2-3 75/55

Rx1 12 reps, Rx2 12 reps, 8 reps

Even min – HSPU Rx1 15 reps, Rx2 8 reps, Rx3 10 push-ups

 

2) 3 RFT

Run 400m

10 reps S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

10 reps Bar over Burpees

20 reps KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

Row 250/225m

 

 

By |February 13th, 2018|Workout of the Day|0 Comments

Monday, February 12, 2018

WOD

Bike – 11 mins

Aerobic pace

Rx1 185-170/165-150, Rx2 169-154/149-134, Rx3 153-138/133-118

2)Backsquat

4 x 3

ascending

3) 12 min amrap

150 wall balls 20/14, Rx2 125 Wallballs , Rx3 100 Wallballs

90 Dus, Rx2 45 Dus, Rx3 90 singles

30 Muscle Ups Rx2 pullups, Rx3 15 pull-ups

 

By |February 12th, 2018|Workout of the Day|0 Comments