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Workout Of The Day – Monday 12/10/2018

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WOD

7min AMRAP
Max Cal Row

3min Rest

7min AMRAP
10 DB Snatches 50/35
10 Hand Release Push Ups
10 Box Jumps 24″/20″

3min Rest

7min AMRAP
10 DB Lunges 50/35
10 DB Hang Power Cleans 50/35
10 DB Shoulder to Overhead 50/35


#CFHextracreditchallenge

December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.

Workout Of The Day – Sunday 12/9/2018

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WOD

Chipper
100 DUs
80 Sit Ups
60 DB Power Cleans 50/35
40 Cal Bike
20 Burpees High Box Jump Overs
10 D Ball Over Shoulder 70/50
20 Burpees High Box Jump Overs
40 Cal Bike
60 DB Power Cleans 50/35
80 Sit Ups
100 DUs


#CFHextracreditchallenge

December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.

Workout Of The Day – Friday 12/7/2018

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WOD

Strength
Core Circuit – 2 rounds
:30 Forearm Plank
:30 Side Plank (left)
:30  Side Plank (right)
:30 Cross Body Knee Tap Hold (left)
:30 cross body knee tap hold (right)
:30 Palof Press Hold (left)
:30 Palof Press Hold (right)
:30 Bird Dog (left)
:30 Bird Dog (right)
Metcon
4 rounds:
24 Reverse Lung Step in place (bodyweight)
12 Ring Dips
12 Single leg Squats
12 Burpees

#CFHextracreditchallenge

December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.

Workout Of The Day – Thursday 12/6/2018

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WOD

Strength
EMOM 12min 3 Thrusters

Metcon
Every Minute on the Minute for 16 Minutes
Alternate Stations:
Minute 1 : 2 Rope Climbs
Minute 2: 20 Toes to Bar
Minute 3: 20 DB Deadlifts 50/35
Minute 4: 20 Wall Ball 20/14


OLYMPIC LIFTING

Part1:
Front squat + Jerk
2+2 x2@50% (1RM C&J)
2+2 x1@60%
2+2 x1@65%
2+2 x2@70%
1+2 x1@75%
2+1 x1@75%

Part2:
Front squat
3@70% (1RM C&J)
3@80%
3@90%
3@95%
3@100%


#CFHextracreditchallenge

December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.

Workout Of The Day – Wednesday 12/5/2014

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WOD 

Strength
Hight Box Jumps – Establish your highest Jumps

Metcon
20min AMRAP:
10/8 cal Bike
15 Russian KB Swings
20 Weighted Step Ups 24/20


December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.

Workout Of The Day – Tuesday 12/4/2018

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WOD

Minute 1-12:
2000m row
Max Power Cleans 135/95

Minute 15-30:
30 Chest to Bar Pull-Ups
20 Back Squats 135/95
1 Mile Run / 2000m Row


OLYMPIC LIFTING

Part1:
Power Clean + Hang Power Clean (below knee) + Push Press
1+2+2 x2 @50%(1RM C&J)
1+1+2 x2 @60%
1+1+2 x1 @65%
1+1+1 x5 @70%

Part2:
Split Squats
3×6 (each leg) – medium weight


#CFHextracreditchallenge

December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.

Workout Of The Day – Saturday 12/01/2018

By: 0

WOD

Partner WOD 4 rounds (each) 8 in total
P1: 400m Run
P2: Completes AMRAP of:
10 Pull Ups
10 Toes to Bar
10 Overhead Walking Lunges (BB or Plate)

*Running partner is time keeper


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible.