Friday January 15 2016
Strength Pick one and do metcom or do both and 2 block runs Deadlift: 5 4 3 2 1 Set 1: 5 Reps @ 75-80%Set 2: 3 Reps @ 80-85% Set 3: 1 Rep @ 85-90% Set 4: 5 Reps @ 80-85% Set 5: 3 Reps @ 85-90% Set 6: 1 Rep @ 90%+ Strength […]
Thursday January 14 2016
Metcon (Time) For time: Row 1000m immediately followed by… 5 rounds of: 12 HRPU 12 Box Jump-Overs immediately followed by… Row 1000 Meters
Wednesday January 13 2016
Mobility Class tonight at 6:00pm, how’s your squat??? STRENGTH( 6 sets of each): 1) 1 Hang Clean + 1 Power Clean + 1 full Clean (build to work as heavy as possible) 2) 10-15 Ring Dips WOD Metcon (AMRAP – Rounds and Reps) Against a 12-minute clock, complete as many rounds through the following ladder: […]
Tuesday January 12 2016
Excellent form in the Clean and Split Jerk, ribs down, back heel up, full arm extension, core tight…….. Way to go Pavneet A. Snatch Balance 3 3 3 3 3 rep B. Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (155/105 lbs) 10 Box Jumps (24″/20″) 15 […]
Monday January 11 2016
WOD pull ups unassisted 2 2 2 2 2 …….use weights belts alt. 10 per side torso twists with mb Metcon (AMRAP – Reps) 6 Min AMRAP 750m Row Max Effort Pushups for remainder of time. Metcon (AMRAP – Reps) 6 Min AMRAP 10 Box Jumps 24/20 10 Pullups Metcon (AMRAP – Reps) 6 Min […]
Trophy Saturday January 9 2016
DECK OF CARDS Deck of Cards WOD: 2-6 person teams 52 cards in deck……. you know the drill …… 30 min AMRAP Hearts – Burpees Spades – Sit-ups Diamonds – hangs Knees to Elbows, engage core and lats Clubs – Goublet Squats with Kettlebell ACE 400 m run KING – partner carry 100m switch or […]
Friday January 8 2016
HOW LOW CAN YOU GO………GREAT SQUAT IULLIA PICK A STRENGTH, Do 1 Strenght, either 1,2 and wod A, do not pick thrusters if doing this choice. 2. Do 2 StrenghtS and wod B 3. Do 3 strenghts and stretch STRENGTH 1. Split Clean 4 4 4 4 4 2. Trusters 3 3 3 3 […]
Tuesday Jan 5 2016
STRENGHT: Back rack pos. lunges 5 5 5 5 5 AMRAP 10 minutes 5 Power Snatches 135/95- 95/65 10 Burpees 15 Toes to Bar AMRAP 7 minutes 10 running man per side 10 unbrocken D/U BEGINNERS – SCALED DOWN VERSION OF WOD 5 Hang Power Snatches @ manageable weight or KETTLEBELL SWINGS 10 Burpees 15 […]
Monday Jan 4 2016
Skill : back squats 5 5 5 5 5 alternate with 10 vsits 5 Rounds 400m Run 15 K2E 10 Pistol 5 ring dips BOOTCAMP scale down version of wod 5 Rounds 200 m run or power walk or 400 m row 15 swings 10 Pistol 10 bench dips
HAPPY NEW YEARS FROM YOUR FAMILY AT CFSS
HAPPY NEW YEARS FROM MY FAMILY TO YOURS HAVE A SAFE HOLIDAY SEASON, AND SEE YOU SATURDAY FOR A SURPRISE WOD AT 10:00AM !!!