Jan 24 2018

January 24, 2018

Published by under Workout of the Day (WOD)

Wednesday 180124

For Time:
-50 KBS 55/35# RX+ 70/55# MRX 45/25#
-25 Burpee Box Jump Overs 24/20″ MRX Step-ups Okay
-1 Rope Climb 15′ MRX 10′
-40 KBS
-20 Burpee Box Jump Overs
-2 Rope Climbs
-30 KBS
-15 Burpee Box Jump Overs 24/20″ MRX Step-ups Okay
-3 Rope Climbs 15′
-20 KBS
-10 Burpee Box Jump Overs
-4 Rope Climbs
-10 KBS
-5 Burpee Box Jump Overs
-5 Rope Climbs

Post time to responses.

DSC_0556

No responses yet

Jan 23 2018

January 23, 2018

Published by under Workout of the Day (WOD)

Tuesday 180123

For Time:
-Run 200m
-15 T2B
Rest 1min
-50 Doubles
-15 WallBall Sit-ups 20/14 RX+ 15 WB GHD SUs(touch floor behind head & between legs)
Rest 1min
-Row 250m or A Bike 0.6km
-15 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55
Rest 1min
-Run 400m
-25 T2B
Rest 1min
-100 Doubles
-25 WallBall Sit-ups RX+ 25 WB GHD Sit-ups
Rest 1min
-Row 500m or A Bike 1.2km
-25 Hang Power Snatch

Post time to responses.

DSC_0589

24 responses so far

Jan 22 2018

January 22, 2018

Published by under Workout of the Day (WOD)

Monday 180122

Set a clock for 12 minutes and Complete for Total Reps:
-1 minute of Squat Cleans
-1 minute of Push Press
-2 minutes of Power Cleans
-2 minutes of Push Jerks
-3 minutes of Hang Power Cleans
-3 minutes of Split Jerks (alternate feet)
Barbell Loads 135/95 115/75 95/65 75/55

Post reps to responses.

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39 responses so far

Jan 21 2018

January 21, 2018

Published by under Workout of the Day (WOD)

Sunday 180121

Rest day

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3 responses so far

Jan 20 2018

January 20, 2018

Published by under Workout of the Day (WOD)

Saturday 180120

Complete CF Open WOD 16.3 as per CF Standards (all levels)
Workout 16.3
7min AMRAP:
-10 Power Snatches 75/55
-3 Bar Muscle-Ups
Scaled
-10 Power Snatches 45/35
-5 Jumping C2B
Masters
-10 Power Snatches 65/45
-5 C2B Pull-Ups
ETC… as per Teens, Masters Scaled...
OR
7min AMRAP:
-12 Alternating Dumbbell Power Snatches 50/35 RX+ 60/45 MRX 40/25
-6 C2B RX+ 3 Ring/Bar Muscle-Ups MRX 6 Pull-ups

Post WOD and result to responses.

Compare to March 11, 2016.

DSC_0591

20 responses so far

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