1) Front Squats:
3 x 3 reps
2) 10 min AMRAP
20 x lunge steps w/ kettlebell (24kg)
20 x kettlebell swings
20 x kettlebell snatch
Endurance WOD:
off Read more »
This is going to be a fun day at CFA! I wouldn't miss it!
Yoga tonight at 6pm, Endurance Class at 5am at ASH Track, Mobility Class at 5:30pm.
3 rounds not for time:
200m sled pull pull
5 tire flips w/600lb tire (1, 2 or 3 person)
2 rope climbs
Endurance WOD:
6 x Read more »
1) Complete for time:
Run 1 mile
50 wall balls (20/14lb)
30 toes to bar
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run: off
Tri: Bike - 15 mile at 75% Read more »
1) Power Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 2 reps @ 65%
Set 6: 2 reps @ 70%
2) 2 Power Cleans + 1 Jerk
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: Read more »
1) Press
3 x 3 reps
2) 5 min AMRAP
5 x push jerk (135/95lb)
30 double unders
rest 3 minutes
5 min AMRAP
5 x power cleans (135/95lb)
8 x bar facing burpees
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run : 3 mile ( Time Trial)
Tri : Bike - 10 mile Read more »
1) 3 rounds not for time:
5 muscle ups
30s L Hang from bar
5 pistols each leg
2) 3 rounds for time:
Run 1 mile
10 hand stand push ups
15 Chest to bar pull ups
Maintain each mile pace within 10 sec of each other. Read more »
1) 3 rounds for time:
100' walk with barbell overhead (185/115lb)
10 pistols (total)
10 hand stand push ups
15 toes to bar
2) 2 rounds for time:
Row 1,500m
400m Farmers Carry (24/16kg) Read more »
