Check out CFC’s workout of the day!

Monday, February 18, 2019

WOD

1) 8 min Emom (alt)

10 Front Rack Lunges Rx1 165/115, Rx2 135/85, Rx3 115/65

10 Pwr cleans – TnG if you drop Barbell 3 Burpee penalty

2) Backsquat

7 x 2

ascending

3) 3 RFT

Run 200m

10 Burpee facing Box overs 24/20

15 KB swings 53/35

By |February 18th, 2019|Workout of the Day|0 Comments

Friday, February 15, 2019

WOD
1)GHD Weighted Holds

4 x 30 sec w/1 min rest

2)Bench Press

5 x 3 w/5 sec pause – barbell can not touch ur chest during pause

ascending

3)12 min Emom (alt)

Pushpress 75/55# Rx1 30 Rx2 25 Rx3 20

Ski Cals Rx1 15, Rx2 12, Rx3 9

Sumo Hi Pull 75/55# Rx1 20, Rx2 15, Rx3 10

Row Cals Rx1 15, Rx2 12, […]

By |February 15th, 2019|Workout of the Day|0 Comments

Thursday, February 14, 2019

WOD

1)Pause Backsquats

5 x 3 w/5 sec pause per rep

ascending

2)Snatch

work up to heavy single

3)Sprint intervals

2 Rnds

Run 400m

1 min rest

Run 200m

1 min rest

By |February 14th, 2019|Workout of the Day|0 Comments

Wednesday, February 13, 2019

WOD

100 sit ups

Row 1,000/900m

160m Lunges

Row 1,000/900m

100 KB swings 53/35

Bike 2/1.8 miles

100 DB one Snatch alt 50/35

Bike 2/1.8 Miles

 

By |February 13th, 2019|Workout of the Day|0 Comments

Tuesday, February 12, 2019

WOD

1)4 Rounds -Complete in 3 mins

Rounds 1 and 3

Ski 150/135m

HSPUs Rx1 10 Strict, Rx2 12 Kipping, Rx3 12 push-ups

Rounds 2 and 4

Row 150/135m

peg Board Climbs Rx1 2, Rx2 1, Rx3 5 Strict pull-ups

2) 1 rep max C/J

3) 6 min ME

DB Manmakers Rx1 50/35, Rx240/25, Rx3 35/20

 

By |February 12th, 2019|Workout of the Day|0 Comments

Monday, February 11, 2019

WOD

1)9 min emom

Wallballs  30/20# Rx1 17, Rx2 14, Rx3 10

Box squat jumps Rx1 15, Rx2 12, Rx3 9

Wght GHDSU 20/14# Rx1 15, Rx2 12, Rx3 9

2)Backsquat

3 x 10 @ 70% 1RM

3) 10 min amrap

Run 200m

12 Deadlift Rx1 135/95, Rx2 115/75, Rx3 95/65

9 Hang Pwr Snatch

6 Bar Over Burpees

 

 

By |February 11th, 2019|Workout of the Day|0 Comments

Friday, February 8, 2019

WOD

1) Lsit

4 x 30 sec hold Rx 1 12” Box, Rx2 20” Box W/plate, Rx3 20” Box

2) Bench Press

7 x 2 ascending

3) Bench Tabata Rx1 115/65, Rx2 95/45, Rx3 75/35

4) For Time

Ski 1,000/900m

By |February 8th, 2019|Workout of the Day|0 Comments

Thursday, February 7, 2019

WOD

1)6 min emom

ODD – Box jumps Rx1 20, Rx2 17, Rx3 14

Even- 10 Back squats Rx1 135/95, Rx2 115/75, Rx3 95/65

 

2)DAN

26 min amrap

1 Deadlift 315/225 Rx2 275/185, Rx3 245/155

5 pull-ups

7 push-ups

9 T2B

Run 300m

where a weight vest If u have one

By |February 7th, 2019|Workout of the Day|0 Comments

Wednesday, February 6, 2019

WOD

For Time

4 Rnds

Sled Push D/B 45/25#

Run 400m

4 Rnds

Sled Pull D/B  45/25#

Row 500/450m

 

By |February 6th, 2019|Workout of the Day|0 Comments

Tuesday, February 5, 2019

WOD

1)6 min emom

KB swings 53/35 Rx1 20, Rx2 17, Rx3 14

Handstand Walk Rx1 60 feet, Rx2 20feet, Rx3 15 Hspus or 15 pushups

 

2) Push Press

6 x 3 ascending

3)3 RFT

Row 350/315m

15 Double DB Snatch Rx1 50/35, Rx2 45/30, Rx3 40/25

 

By |February 5th, 2019|Workout of the Day|0 Comments