Friday April 18, 2014

SKILL: 15 minutes to work on goal!

WOD:
“Fight Gone SpearHead”
3 rounds for Max Reps:
1:00 Prowler Push
1:00 SDHP @75/55#
1:00 Box Jumps @24/20″
1:00 Rope Climb
1:00 Row for Calories
1:00 GHD/Sit-Ups
1:00 Rest

Thursday April 17, 2014

WOD:
4 Rounds:
50 Sit-Ups
30 Double-Unders
10 Turkish-Get-Ups @ 53/35#

ENDURANCE:
1 mile run
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
1 mile run

Wednesday April 16, 2014

WOD:
21-15-9:
OHS @ 95/65#
Push-ups
**rest 3 mins**
21-15-9:
Push Press @ 95/65#
T2B
**rest 3 mins**
21-15-9:
Cleans @95/65#
Double-Unders

***7 minute time-cap at EACH set of 21-15-9

CF KIDS:

Skill: HandStands

WOD:
Teams of 2:
4 Rounds:
400m Partner SandBag Run
30 Air Squats

Tuesday April 15, 2014

SKILL:

3 attempts at max handstand hold in 3×3’
3 attempts at max double-unders

WOD:
5 Rounds:
200m Run
20 Wall-Balls @ 20/14#
5 HSPU

Monday April 14, 2014

STRENGTH:  Bench 3×3

WOD:
“The Kennedy”
33 Front Squats @ 135/ 95#
15 Burpees
33 DeadLifts @ 135/95#
15 Burpees
33 KB Swings @ 70/53#

CF KIDS:

Strength: Front Squat

WOD:
15 AMRAP
15 Front Squats
200m Run

Saturday April 12, 2014

WOD:
4 Rounds:
10 Snatches @ 95/65#
10 T2B
10 Ring Dips
200m Farmer Carry @35/26#

Friday April 11, 2014

WOD:
Teams of 2:
Each teammate completes three sets of:
3 rounds of:
10 Calorie Row
8 Burpees over Rower

**Athlete One completes 3 rounds of the row/burpee couplet as fast as possible.
Then Athlete Two completes 3RFT while Athlete One rests.
Once Athlete TWO has completed their three rounds the team has finished their first set.
Repeat this sequence two more times for a total of three sets.

** DATE NIGHT WOD **
Teams of 2:
50 KB Swings @ 53/35#
50 Double-Unders
50 Burpees Onto Plate @ 25#
50 Wall-Balls @ 20/14#
50 Sit-Ups
*Cash Out: 400m run

Thursday April 10, 2014

Skill: 20 minutes to work on own goal

WOD:
“African Fran”
21-15-9
Thrusters @ Sandbag
Pull-Ups @ high rings
*200m run with sandbag in between sets

ENDURANCE- regular WOD

Wednesday April 9, 2014

Strength: Push Jerk – 10 minute to find 1RM

WOD:
For Time:
50 Cleans @ 95/65#
50 Burpees
50 Front Rack Lunges @ 95/65#
50 Push Press @ 95/65#
*EMO2M/EMO4M 200 m run
(If you can run a 5-7 minute mile, you go on the 2nd minute. Everyone else runs on the 4th minute)
** Start with the run!
** Time Cap: 35 minutes

CF KIDS
WOD:
10 min AMRAP
10 Box Jumps
10 Ring Rows/ 10 Hand-Stands
10 Burpees

Tuesday April 8, 2014

Skill: 15-20 mins work on own goal

WOD:
10-9-8-7-6-5-4-3-2-1
DeadLifts @ BodyWeight
Box Jumps @ 30/24”