CFCody WOD 1. Conditioning 3 Rounds of Cindy 1 Round of DT (155/105) 2 rounds of Cindy 1 Round of DT (155/105) 1 rounds of Cindy 1 round of DT (155/105) Cindy= 5 Pull ups 10 Push ups 15 Squats DT= 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 2. Gymnastics Strength 10-9-8-7-6-5-4-3-2-1 of: […]
CFCody WOD 1. Conditioning 150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Competitors WOD 1. Weightlifting Every 45 sec x 8: 1 Squat Snatches 85% (6min) Rest 2:00 Every 45 sec x 8: 1 Squat Clean & Jerk 85% (6min) Rest 2:00 1 minute MAX […]
Posted by CFCody Category: Uncategorized WOD
Active Recovery Day! OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Get outside and use your fitness! Don’t forget about the AMAZING RACE sign up at the front desk! *Please pay fee’s and make sure t-shirt size is correct by Friday July 29.
CFC Conditioning “Christine” 3 RFT: 500m Row or 400 meter run 12 Deads, Bodyweight 21 BJ, 24/20 2. Strength Accessory A1 2×10-14 Strict T2B A2. 2×6-10 Good Mornings A3. 2×20 Weighted Sit up – feet anchored with WT across chest COMP WOD 1. Sumo Dead Lift 4×6 reps for max load, unlimited rest between sets […]
CFC 1. Snatch EMOMx12: First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are Hang Squat Snatch Final 4 mins are Squat Snatch Monti 5 rounds for time of: 50 step-ups with 45-lb. bar or KB, 20-in. box 135/95. Power cleans, 15 reps 50 step-ups with 45-lb. bar […]
