Check out CFC’s workout of the day!

Friday, December 8, 2017

WOD

1)Lsit

4 x 30 sec holds

1 min rest

2)Bench Press

7 x 3

ascending

3) 5 RFT

Ski 200/180m

12 Pwr snatch Rx1 115/75, Rx2 95/65, Rx3 75/45

Row 200/180m

12 S2o Rx1 115/75, Rx2 95/65, Rx3 75/45

 

 

 

By |December 8th, 2017|Workout of the Day|0 Comments

Thursday, December 7, 2017

WOD

1)Box squat

6 x 4

ascending

2) 8 min emom

Pwr cleans – 7 reps

Rx1 165/125, Rx2 135/95, Rx3 115/75

3) 11 min amrap

Wall balls Rx1 50, Rx2 40, Rx3 30

T2B Rx1 15, Rx2 10, Rx3 7

Target Burpees Rx1 15, Rx2 10, Rx3 7

 

 

By |December 7th, 2017|Workout of the Day|0 Comments

Wednesday, Dec 6, 2017

WOD

1)4 RFT

KB swings 53/35 Rx1 30 reps, Rx2 25 reps, Rx3 20 reps

Run 400m

Row Rx1 500/450m, Rx2 450/400m, Rx3 400/350m

Bike Rx1 1/.9 mile, Rx2 .9/.8 mile, .8/.7 mile

Ski Rx1 500/450m, Rx2 450/400m, Rx3 400/350m
Box Jump over 24/20 Rx1 30, Rx2 25, Rx3 20
Time CAP 50 mins

By |December 6th, 2017|Workout of the Day|0 Comments

Tuesday, Dec 5, 2017

WOD

1)Barbell Complex

Pushpress/Pushjerk/Split jerk

6 x 2 reps/3reps/1split

ascending

2) Row -Sprint

500/450m

3) Tabata This

Pullups

1 min rest

Pushups

1 min rest

Situps

By |December 5th, 2017|Workout of the Day|0 Comments

Monday, December 4, 2017

WOD

1)Turkish Get Ups

30 reps For time

Rx1 45/35BB, Rx2 45/35 DB, Rx3 35/25 DB

8 min Cap

2) Pwr Cleans

3 mins

30 reps Rx1 155/105, Rx2 135/95, Rx3 115/75

3 mins

20 reps Rx1 185/135, Rx2 155/105, Rx3 135/95

3 mins

10 reps Rx1 225/165, Rx2 185/135, Rx3 155/105

3) Backsquat 6,5,4,3,2,1

ascending

 

By |December 4th, 2017|Workout of the Day|0 Comments

Friday, December 1, 2017

WOD

1)Deadlift

3 mins

rx1 275/185, Rx2 235/145, Rx3 205/115

30 reps

3 mins

Rx1 325/225, Rx2 275/185, Rx3 235/145

20 reps

3 mins

Rx1 375/255, Rx2 325/225, Rx3 275/185

10 reps

2)5 min Pullups – Max effort

Cap – 100 reps

3)4 RFT

Run 200m

Wallballs Rx1 25, Rx2 20, Rx3 15

Box Jumps Rx1 25, Rx2 20, Rx3 15

 

By |December 1st, 2017|Workout of the Day|0 Comments

Thursday, November 30, 2017

WOD

1) Lsit

4 x 30 sec hold

1 min rest

2)Bench Press

6 x 2

ascending

3) 3 RFT

21 KB swings Rx1 80/62, Rx2 70/53, Rx3 62/44

15 Pwr cleans Rx1 165/125, Rx2 135/95, Rx3 115/75

9 Bar facing Burpees Rx2 7 reps, Rx3 6 reps

 

By |November 30th, 2017|Workout of the Day|0 Comments

Wednesday, November 29, 2017

WOD

Pick Two

1) Row 4,000/3,600m

2)Ski 4,000/3,600m

3) Run 2 miles

4) Bike 6 /5.4 miles

By |November 29th, 2017|Workout of the Day|0 Comments

Tuesday, November 28, 2017

WOD

1) Shoulder Press

6 x 2

ascending

2) Rope Climb

Rx1 LL start from seated position, Rx2 LL, Rx3 Rope Climb

4 x Max effort for 1 min

then 2 mins rest

3) 12 min amrap

Ski  Rx1 400/360m

Hspus Rx1 20, Rx2 14, Rx3 8

T2B Rx1 20, Rx2 14, Rx3 8

 

By |November 28th, 2017|Workout of the Day|0 Comments

Monday, November 27, 2017

WOD

1) 10 min emom

Box jump overs 24/20 Rx1 16, Rx2 12, Rx3 9

6 reps Snatch Rx1 135/85 (full), Rx2 95/55 (full), Rx3 115/65 (Pwr)

2) Front squat

6 x 2 w/3 sec pause

ascending

3)3 RFT

100m walking lunge Rx2 75m, Rx3 75m (2 Rounds)

50 air squats Rx2 40, Rx3 30

50 Bk extns Rx2 40, Rx3 30

Rx3 does 3 RFT […]

By |November 27th, 2017|Workout of the Day|0 Comments