Breck

October 12, 2018

Friday 181012

3 Sprint Rounds For Time:
– 5 Over Rower Burpees
-10cal Row or 10cal A-Bike
-15 WallBall Sit-Ups RX+ WallBall GHD Sit-Ups 20/14lbs MRX 20/10
-10 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65
– 5 Squat Snatch
Rest 2min After Each Round

Post time for each round and total time minus 4 minutes of rest to comments.

October 11, 2018

Thursday 181011

“ZMan” in Honor of Zach VanHorn

For Time:
-Row 250 meters & 10 Dips (3 Min Rest)
-Row 500 meters & 10 Dips (3 Min Rest)
-Row 750 meters & 10 Dips (3 Min Rest)
-Row 1000 meters & 10 Dips (3 Min Rest)
-Row 1250 meters & 10 Dips (3 Min Rest)
-Row 1500 meters & 10 Dips (3 Min Rest)
-Row 1250 meters & 10 Dips (3 Min Rest)
-Row 1000 meters & 10 Dips (3 Min Rest)
-Row 750 meters & 10 Dips (3 Min Rest)
-Row 500 meters & 10 Dips (3 Min Rest)
-Row 250 meters & 10 Dips

Compare to July 25, 2017.

OR The CFJ Daily WOD:

10min AMRAP:
-2 Squat Cleans 145/100 RX+ 185/125 MRX 115/75
-3 Fronts Squats
-4 Hang Power Clean
-6 KB Goblet Box Step-Ups 55/35# RX+ 70/55# MRX 45/25
-8 Box Jumps 24/20″ MRX 20/18″

Post rounds and reps to comments.

*Due to time constraints, we are offering the CFJ daily WOD as an option for our athletes. Please feel free to perform either workout.

October 9, 2018

Tuesday 181009

“E3MOM Metabolic Madness” by DB:
*Athletes can pick order of exercises, but
must perfiorm all 8 exercises*
**Only rest is remaining time of E3MOM**
-250m Row MRX 200m
-250m Row MRX 200m
-200m Run
-200m Run
-200m Run
-100 Doubles
-0.5km A-Bike
-30 Clean & OH 65/55 RX+75/55 MRX 55/45
4min AMRAP:
-3 Burpee T2B
-4 T2B
-12 DB Snatch One Arm Alternating 50/35lbs
RX+ 70/50 MRX 35/20 or 12 BB Snatch 75/55 RX+ 95/65 MRX 65/45

Post results to comments.

October 8, 2018

Monday 181008

“The Christopher Columbus Chipper” by DB
For Time:
-14 SDHP 95/65 RX+ 115/75 MRX 75/55
-14 Hang Power Snatch
-14 OHS
-14 Barbell Push-Ups
-500m Nina Row **Add cargo/wt**
-14 Over Bar Burpees
-14 Power Cleans 115/75 RX+ 135/95 MRX 95/65
-14 Thrusters
-500m Pinta Row **Add cargo/wt**
-14 Deads 135/95 RX+ 155/105 MRX 115/75
-14 Hang Power Cleans
-14 Front Squats
-14 S2O
-500m Santa Maria Row **Add cargo/wt**
-14 C2B RX+ 14 Bar MUs MRX 14 Pull-Ups
-92 Double-Unders
– 3 G2O 155/105 RX+ 185/125 MRX 135/95
Post time to comments.
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