Saturday, December 27, 2014 In teams of 2 for reps:(one working at at time) AMRAP 2 minutes: Squat Cleans (135/95)(115,75)(95,65)(55,35) AMRAP 2 minutes: Push Jerks (135/95) AMRAP 3 minutes: Squat Cleans (135/95) AMRAP 3: minutes Push Jerks...
Read moreFriday, December 26, 2014 ***10 and 11 am classes only*** For time: Run 1600 Meters 50 Air Squats Run 800 Meters 50 Pushups Run 400 Meters 50 Walking Lunge Steps (45,25)(25,15)(15,5)(bodyweight) I hope you all had a Merry Christmas! Today we...
Read moreWednesday, December 24, 2014 For Time: 1-10-1 Wall Ball (20,14)(14,10)(10,6) Kettlebell Swings (53,35)(44,26)(26,18)(18,13) Box Jumps (24,20)(step up) The rep scheme today goes up and back down. You will start with one rep of each movement. Go...
Read moreTuesday, December 23, 2014 Front Squat: 3-3-3 @85% 1 rep max Then, For Time: 21 Power Snatches (95,65)(75,55)(55,35)(35,15) 21 Bar Facing Burpees 15 Overhead Squats 15 Bar Facing Burpees 9 Squat Snatches 9 Bar Facing Burpees The front squats...
Read moreMonday, December 22, 2014 AMRAP 6 Minutes: “Jackie” 1000 Meter Row 50 Thrusters (45,35)(35,15) 30 Pullups *Rest 2 minutes AMRAP 5 Minutes: “Cindy” 5 Pullups 10 Pushups 15 Air Squats *Rest 2 minutes AMRAP 4 Minutes...
Read moreSaturday, December 20, 2014 “The CFBC 12 Days of Christmas Wod” For Time: 1 Thruster (155,105)(135,95)(95,65)(55,35) 2 Toes to Bar(Knee raises)(abmat situp) 3 Clean and Jerks (155,105) 4 Pull-Ups 5 Deadlifts (155,105) 6 Burpees 7...
Read moreFriday, December 19, 2014 Back Squat: 5-5-5-5-5 Then, 7 Minute AMRAP Ladder: 1 Kettlebell snatch per arm (53,35)(44,26)(26,18)(18,13) 100′ sprint 2 KB snatches 200′ sprint 3 KB snatches 400′ sprint Continue following the ladder...
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