Check out CFC’s workout of the day!

Thursday, October 18, 2018

WOD

1) Front Rack Lunges
5 x 6 alt/ascending

2) Front squat
6 x 2 ascending

1) 7 min amrap
35 sit-ups
10 Pwr Snatch 75/55

By |October 18th, 2018|Workout of the Day|0 Comments

Wednesday, October 17, 2018

WOD

30 min Amrap

Run 800m

Yoke Down/Back

Row 1000/900m

50 KB swings 53/35

Ski 1000/900m

50 Wall balls 20/14

By |October 17th, 2018|Workout of the Day|0 Comments

Tuesday, October 16, 2018

WOD

1) For Time

Ski cals Rx1 75/60, Rx2 65/50, Rx3 60/45

2) Shoulder Press
6 x 4 ascending

3) 2 RFT

Run 200m

20 DB one arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

40 DB weighted Situps

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

Monday, October 15, 2018

WOD

1) 8 min emom

T2B Rx1 15, Rx2 11, Rx3 7

Box jumps Rx1 20, Rx2 16, Rx3 12

Then 5 mins to Max Box jump

2) Backsquat

4 x @ 75% 1RM – all sets

3 reps – hold 30 sec

2 reps – hold 20 sec

1 Rep – hold 10 sec

3) 11 min amrap

Bike Rx1 […]

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

Friday, October 12, 2018

WOD

1) 8 min Emom -alternating

Pwr Snatch Rx1 10, Rx2 8, Rx3 5 95/65#

Lsit 30 sec hold

2) Bench Press
15 mins to work up to 1RM

3) 2 RFT

Hspus Rx1 Strict 10, Rx2 Kip 10, Rx3 Strict Press 75% 1RM

Ring Muscle ups Rx1 8/5, Rx2 Bar Muscle Up 8/5, Rx3 C2B 8 reps

Row […]

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

Thursday, October 11, 2018

WOD

1) 16 min Amrap

DB Devils Press Rx1 50/35, Rx2 40/25, Rx3 35/20
DB Box step up 24/20 alternating

2/2, 4/4, 6/6, etc.

2) Backsquat
3 x 3 pause for 3 secs in bottom

All sets 80% 1RM

By |October 11th, 2018|Workout of the Day|0 Comments

Wednesday, October 10, 2018

WOD

2RFT
Bike 2/1.8 miles
Box jumps 24/20” Rx1 35, Rx2 30, Rx3 25
Row 750/675m
kB swings 53/35 Rx1 35, Rx2 30, Rx3 25
Ski 750/675m
Slamballs 70/50 Rx1 35, Rx2 30, Rx3 25

By |October 10th, 2018|Workout of the Day|0 Comments

Tuesday, October 9,2018

WOD

1) Push/pull
5 min Emom
Push-ups Rx1 20, Rx2 15, Rx3 10
3 mins rest
5 min Emom
Strict Pull-ups Rx1 12, Rx2 8, Rx3 5

2) Pwr Cleans

5 x 3 ascending

3) 2 RFT

Hspus Rx1 15, Rx2 8, Rx3 5

Run 200m

10 reps S2O Rx1 165/115, Rx2 135/85, Rx3 115/65

Ski 250/225m

By |October 9th, 2018|Workout of the Day|0 Comments

Monday, October 8, 2018

WOD

1) 8 min emom

kB swings Rx1 20, Rx2 17, Rx3 14
53/35#

Box jumps Rx1 20, Rx2 15, Rx3 10
24/20”

2) Backsquat

6 x 3 ascending

3) 7 min amrap

GHDSU Rx1 25, Rx2 20, Rx3 15

Row 250/225m

40 feet Farmers Carry Walking Lunges Rx1 90/60, Rx2 60/40

By |October 8th, 2018|Workout of the Day|0 Comments

Friday, October 5, 2018

WOD

1) Lsit

4 x 30 sec
1 min rest

2) Bench Press

4 x 3 all sets same

3) 3 RFT

Rope Climbs Rx1 5, Rx2 4, Rx3 3

Ski 350/315m

20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

By |October 5th, 2018|Workout of the Day|0 Comments