WOD

Friday, December 15, 2017

Snatch Pull + Snatch High Pull + Snatch

3 Snatch DL + 1 Snatch Pull

1 1/4 Front Squat
3 x 3

Thursday, December 14, 2017

3 Rounds:
7 Dips
Handstand Hold
16 Lateral Lunge

Teams of 3, AMRAP in 15:
15 Cal Bike
10 Push Press

Wednesday, December 13, 2017

Power Snatch

AMRAP in 10 min.
30 DU’s
20 KB Swings
10 Ring Rows

Tuesday, December 12, 2017

3 Position Clean

Clean Pull
3 x 3

4 x
24 Death March
24 Reverse Lunge

 

Handstand Practice w/ Caoch Krista during 7:15pm Open Lift.
Please sign in online.

Monday, December 11, 2017

2 Rounds:
*400m Run or Max Cal Bike
*Max Rounds
3 Burpees
6 Pull Ups
9 Wall Balls

Rest

2 Rounds:
*400m Run or Max Cal row
*Max Rounds
3 D Ball to Shoulder
6 Push Ups
9 Box Jumps

Great News!
This Tuesday during evening open lift, Coach Krista will work on handstand practice with anyone interested. Please sign in.

 

Sunday, December 10, 2017

Power Clean + Hang Power Clean

10 Rounds:
20 KB Clean
5 burpees

Saturday, December 9, 2017

6 Rounds, Every 4 minutes
5 Hang Power Snatches
10 OH Lunges
300 Meter Row or Run

Friday, December 8, 2017

Clean Pull + Clean Off blocks

3 Clean Deadlift to mid-thigh + 1 Clean Pull

Pause Back Squat
4 x 5

Thursday, December 7, 2017

3x
12 Ring Rows
rest
:60 DU’s or Triple Unders
rest

4 x AMRAP in 3 min, 1 min rest
9 Russian KB Swings
6 Goblet Squat
3 Burpees

Wednesday, December 6, 2017

Jerk
In 12 min, work up to todays heavy single.

AMRAP in 10 min
5 S2OH
10 T2B
15 Box Jumps

Registration is open for our 2018 winter CF Kids and Teens sessions.