Friday, January 16, 2015 In 12 minutes complete: “Death by Squat Clean” Squat Clean Ladder (135,95)(115,85)(95,65)(55,35)* Perform 1 squat clean the first minute, 2 squat cleans the second minute, 3 squat cleans the 3rd minute. You...
Read moreThursday, January 15, 2015 Deadlift: 3-3-3-3-3 Then, EMOM for 8 Minutes: Even minutes: 7 Deadlifts at 65% 1 rep max Odd minutes: 1 Rope Ascent (20′) or modification Today we will get in some deadlift work. They will be building sets of 3...
Read moreWednesday, January 14, 2015 For Time: 21-15-9-15-21 Toes to Bar (knee raises)(abmat) Push Press (95,65)(75,55)(55,35)(35,15) Box Jump (24,20)(step up) Go down and back in reps today! Don’t forget that the first round of body composition...
Read moreTuesday, January 13, 2015 “CFBC Whole Life Challenge Baseline Wod” 10 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats Ground to overhead per how many rounds you are on(155,105)(135,95)(55,35)(35,15) Rest 5 minutes: Row 1000 meters, for time...
Read moreSaturday, January 10, 2015 30 Minute AMRAP -In Teams of 2: 5 Handstand Pushups (abmat)(box)(floor) 10 Power Cleans (135,95)(115,75)(95,65)(55,35) 15 Burpees 20 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 25 Wall Balls (20,14)(14,10)(10,6) *One...
Read moreFriday, January 9, 2015 3 Rounds for time: 20 Chest to Bar Pullups (chin over)(banded)(ring row) 20 Front Squats (155,105)(135,95)(95,65)(55,35) 20 Box Jumps (24,20)(step) We are at the end of this year’s first full week of wods. It has...
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