Wednesday July 23, 2014

WOD:
800m run
50 OHS @ 95/65#
800m run
50 OHS @95/65#
800m run

CF KIDS:

WOD:
Team Sled Pull

Tuesday July 22, 2014

GOAL DAY!!!

Optional WOD:
EMO2M 10 mins (5 sets)
3 Back Squats @ 75%

EMO2M 10 mins ( 5 sets)
3 Push Jerks @ 75%

 

OR:

5:45am Speed /Running @ Olympus High with Coach Jason

 

Monday July 21, 2014

Strength: 10RM DeadLift

WOD:
3 Rounds:
20 Ring Dips
20 Front Squats @ 135/95#
20 Box Jumps @ 24/20”

CF KIDS (Teens):
Skill/Strength: DeadLift

WOD:
3 Rounds:
20 Ring Rows
20 Front Squats @ 15#
20 Box Jumps @ 20”

Saturday July 19, 2014

WOD:
“Barbara”

5 rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air-Squats
-rest 3 mins-

Friday July 18, 2014

Strength: Front Squat- 4×2 @ tempo 35XX

WOD:
10 min AMRAP
15 Thrusters @ 95/65#
15 T2B

CF KIDS:

Challenge:
1 min AMRAP:
Max Air Squats

1 min plank hold

1 min max singles

WOD:
10min AMRAP

5 tire flips
10 Med-Ball Dead Lifts

Thursday July 17, 2014

WOD:

800m run
3 Rounds:
15 DeadLifts @ 205/155#
15 Wall-Balls @ 20/14#
15 Ring Dips
15 Double-Unders
then:
800 m run

ENDURANCE:
10 Rounds:
EMO2M
Suicide Runs
25 Double-Unders

Wednesday July 16, 2014

10 mins work on own goal!

WOD:
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps @ 24/20”
10 Power Cleans between sets 135/95#
*Time cap @ 30 mins!

CF KIDS: (Teens and Kids)

Skill: Med-Ball Clean

WOD:
10 Rounds:
5 Burpees
20 m Suicide Runs

Tuesday July 15, 2014

Strength – Back Squat 3 RM

WOD:
20min AMRAP
5 Muscle-Ups
10 Strict HSPU
20 KB Swings @ 53/35#

Monday July 14, 2014

Strength:
2×3 Strict Press @ 75%
2×3 Push Press @ 75%
2×3 Push Jerk @ 75%

WOD:
5 Rounds:
250m row sprints
-rest 30 seconds between rounds-

CF KIDS:

Skill: Thruster

WOD:
10-9-8-7-6-5-4-3-2-1:
Thruster @ 15#
Box Jump @ 20”

Saturday July 12, 2014

WOD:
10 Rounds:
5 Pull-Ups
10 KB Swings @53/35#
15 Air Squats
* 30 second plank in between rounds *