Check out CFC’s workout of the day!

Tuesday, October 17,2017

WOD

1) 10 min emom

Pushups/T2B

Rx1 20/15, Rx2 15/12, Rx3 10/7

2) Pushpress

4 x 3

asvending

3)2 RFT

Run 400m

10 Pwr cleans Rx1 165/115, Rx2 145/95, Rx3 125/75

10 Bar over Burpees

By |October 17th, 2017|Workout of the Day|0 Comments

Monday, October 16, 2017

WOD

1) Max Box Jump

5 attempts

2) 5 supersets

3 Backsquat / 3 Deadlift

Have 2 Bars when Backsquat is finished go directly to Deadlift

3)Total Cals

1 min Row – Max cals

3 mins rest

1 min Bike – Max cals

3 mins

1 min Ski – Max cals

 

By |October 16th, 2017|Workout of the Day|0 Comments

Friday, October 13,2017

WOD

1)Push Strength

Bench Press

3 sets ME

1st  set – Rx1 225/125, Rx2 185/85, Rx3 135/55

3 mins Rest

2nd set- Rx1 185/85, Rx2,135/55, Rx3 95/35

3 mins Rest

3rd set- Rx1 135/55, Rx2 95/35, Rx3 65/15

2)Pull strength

Strict Pullups

3 sets of ME (min of 10 reps each set)

if can’t do 10 strict pull-ups do as many as possible then use band to […]

By |October 13th, 2017|Workout of the Day|0 Comments

Thursday, October 12, 2017

WOD

1)3RFT

Bike cals Rx1 20/16, Rx2 17/13, Rx3 14/11

GHDSU 10

Backsquat Rx1 225/155, Rx2 195/125, Rx3 165/95

 

2)3 RFT

8 reps Pwr Snatch Rx1 165/115, Rx2 135/85, Rx3 115/65

Bar over Burpees Rx1 12, Rx2 10, Rx3 8

Dus Rx1 75, Rx2 50, Rx3 150 singles

By |October 12th, 2017|Workout of the Day|0 Comments

Wednesday, October 11, 2017

WOD

1)For Time

Run 1200m

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

Run 800m

40 Deadlift

Run 600m

30 Deadlift

Run 400m

20 Deadlift

Run 200m

10 Deadlift

Run 100m

 

By |October 11th, 2017|Workout of the Day|0 Comments

Tuesday, October 10, 2017

WOD

1)5 min ME TGU

Rx1 BB 75/55, Rx2 BB 45/35, Rx3 DB 35/25

rest 3 mins

Then 3 mins on Bike arms only, Max Distance

2)Shoulder Press

7 x 2

ascending

3) 4 RFT

12 HSPUs Rx2 9 reps, Rx3 6 reps
12 DB one arm Snatches Rx1 50/35, Rx2 40/25, Rx3 35/20
 

By |October 10th, 2017|Workout of the Day|0 Comments

Monday, October 9, 2017

WOD

1) Front Rack Lunges

4 x 8 (alt)

ascending

2)Backsquat

7 x 2

ascending

3) 3 RFT (12 min cap)

Hang Pwr Clean- 10 reps

Rx1 155/105, Rx2 135/85, Rx3 115/65

T2B Rx1 15, Rx2 12 , Rx3 10

Burpee Box Over 24/20 Rx1 15, Rx2 12, Rx3 10

By |October 9th, 2017|Workout of the Day|0 Comments

Saturday, October 7, 2017

WOD

2 partner teams

For Time

Buy In – Sled Pull 400m Bkwds

Pushups Rx1 150, Rx2,120, R3 100

Rope Climbs Rx1 6, Rx2 4, Rx3 2

Ring Rows Rx1 150, Rx2 120, Rx3 100

Rope Climbs

Air squats Rx1 200, Rx2 160, Rx3 120

Rope Climbs

Situps Rx1 200, Rx2 160, Rx3 120

Rope climbs

Cash out – Bike 100/80 cals , Rx2 90/70, Rx3 80/65

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

Friday, October 6, 2017

WOD

1) 6 min emom

Power Snatch

5 reps

Rx1 155/105, Rx2 135/85, Rx3 115/65

2) Bench Press

5 x 3

ascending

3) 5 min amrap

Cluster (squat clean/thruster)

Rx1 185/125, Rx2 155/105, Rx3 135/85′

 

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

Thursday, October 5, 2017

WOD

1) 3 RFT

15 pull ups Rx2 12 reps Rx3 10 reps

15 wall-balls Rx2 12 reps, Rx3 10 reps  20/14

15 Box jumps Rx2 12 reps, Rx3 10 reps  24/20

 

2)Deadlift Ladder

20reps Rx1 275/185, Rx2 245/155, Rx3 205/125

10 reps Rx1 325/225, Rx2 275/185, Rx3 245/125

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

8 min cap

 

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