Wednesday WOD 6/14/17
Warm Up: Tabata: Mountain Climbers Dumbbell Press Side Plank Windmills Single Arm KB Swing (to eye level) Strength: Strict Press *Warm up to 65% of your 1RM and maintain that weight for 4 sets of 5 reps WOD: 3 Rounds …
Year: 2017
Tuesday WOD 6/13/17
Warm Up: 2 Rounds: 40ft Crab Walk 10 Jumping Lunges 10 Push Ups 10 KB Swings WOD: “DT” 5 Rounds For Time: 12 Dealifts (155/110) 9 Hang Cleans 6 Shoulder to OH
Monday WOD 6/12/17
Warm Up: 2 Rounds: 10 Feet to Hands 10 Banded Side Steps (in each direction) 10 Goblet Squats 10 Single Leg Deadlifts Strength: Back Squat 3-3-3-3-3 WOD: 8 min AMRAP: 10 Alternating Dumbbell Snatches (50/35) 20 Air Squats 30 Double …
Saturday WOD 6/10/17
WOD: “Nancy” 5 Rounds For Time: 400m Run 15 OH Squats (95/65)
Friday WOD 6/9/17
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Step (each direction) 10 KB High Pull 10 Scorpions Strength: Halt Snatch 1-1-1-1-1-1 Start from the ground, pause for a 3 seconds at the knee, then complete the snatch WOD: …
Thursday WOD 6/8/17
Don’t forget we have yoga at 6:30 tonight 🙂 Warm Up: Tabata: Mountain Climbers Single Leg Deadlift Goblet Squats Pull Ups Skill Work: Technique Thursday Take 15 minutes to work on midline stability. Some exercises include: Walk with heavy weight …
Wednesday WOD 6/7/17
Warm Up: Tabata: Jumping Squats Atomic Sit Ups Push Ups Kip Swings Strength: 2 Front Squats + 1 Thruster *Find a 1RM for the complex WOD: 8 min AMRAP: 2-4-6-8-10…etc. reps of: Push Press (95/65) Toes to Bar
Tuesday WOD 6/6/17
Warm Up: 2 Rounds: 40ft Bear Crawl 10 OH Squats 10 KB Swings 40ft Broad Jump WOD: 5 min AMRAP: 12 Power Snatch (95/65, wt to get 20-24 UB) 12 Box Jump Over (24/20) 3 min REST 4 min AMRAP: …
Monday WOD 6/5/17
Congrats to our athletes that competed this weekend at The Battle of Normandy Weightlifting Meet! Way to represent CFR!! Warm Up: Tabata: Feet to Hands Air Squats Push Ups DB Strict Press Strength: Push Jerk 3-3-3-3-3 WOD: 3 Rounds For …
Saturday WOD 6/3/17
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Med Ball Cleans 40ft High Skip 10 Strict Press WOD: For Time: Buy In: 400m Run 3 Rounds: 25 Thrusters (65/45) 15 Box Jumps (24/20) Buy Out: 400m Run