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Workout Of The Day – Wednesday 10/17/2018

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WOD

Strength:
Superset
Deadlift 3 sets x 5 reps
L Sit Hold – 6sets x 35sec

Metcon:
7mins AMRAP:
7 DB Hang Cleans 50/35
14 Cal Assault Bike / 14 Cal Row
3 min Rest
7mins AMRAP
14 DB Deadlifts 50/35
28 DUs


#CFHextracreditchallenge

October
After each WOD, complete 5 sets of ALAP (As Long AS Possible) of L Sit Hold.
If you can not lock your knees and keep both your legs straight – bend one and extend the other.

Workout Of The Day – Tuesday 10/16/2018

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WOD

Strength:
Back Squat 3 sets x 5 reps

Metcon:
(Capacity)
4 RFT:
400m Run
20 Wall Balls (20/14)
20 Walking Lunges


OLYMPIC LIFTING

Part 1:
Power Clean + Hang Squat Clean + Front Squat

Part 2:
Front Squat : 3×1 at 90% 1RM


#CFHextracreditchallenge

October
After each WOD, complete 5 sets of ALAP (As Long AS Possible) of L Sit Hold.
If you can not lock your knees and keep both your legs straight – bend one and extend the other.

Workout Of The Day – Saturday 10/13/2018

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WOD 

Metcon
Partner Workout

8 Round For Time:
8 Thrusters 95/65
8 Chest To Bar Pull Ups
8 Lateral Burpees Over Bar
THEN..
4x200m Run
4x200m Row
THEN..
8 Round For Time:
8 Thrusters 95/65
8 Chest To Bar Pull Ups
8 Lateral Burpees Over Bar


OLYMPIC LIFTING

Clean & Jerk : 1 Rep Max


#CFHextracreditchallenge

October
After each WOD, complete 5 sets of ALAP (As Long AS Possible) of L Sit Hold.
If you can not lock your knees and keep both your legs straight – bend one and extend the other.

Workout Of The Day – Friday 10/12/2018

By: 0

WOD

Strength / Skill
Handstand Progression and Drills

Metcon
10 min AMRAP
2 Handstand Pushup (or 1 Wall Walk)
2 Box Jump (30″/24″)
15 Abmat situps

4 HSPU (or 2 Wall Walk)
4 Box Jump (30″/24″)
15 Abmat situps
…Increasing HSPU & Box Jump by 2 each round (or +1 wall walk)
15 abmat situps after every round stays the same

#CFHextracreditchallenge

October
After each WOD, complete 5 sets of ALAP (As Long AS Possible) of L Sit Hold.
If you can not lock your knees and keep both your legs straight – bend one and extend the other.


Workout Of The Day – Thursday 10/11/2018

By: 0

WOD

Strength (Superset)
Deadlift 3 sets x 5 reps
L Sit Hold 6 sets x 30sec

Metcon
12min AMRAP:
2000m Row Then:
Max Power Cleans in the remaining amount of time
RX: 135/95
RX+: 185/135


OLYMPIC LIFTING

Power Clean + Hang Squat Clean + Front Squat


#CFHextracreditchallenge

October
After each WOD, complete 5 sets of ALAP (As Long AS Possible) of L Sit Hold.
If you can not lock your knees and keep both your legs straight – bend one and extend the other.

Workout Of The Day – Wednesday 10/10/2018

By: 0

WOD

Strength
Front Rack Lunges (From the rack)
6 Lunges Every 90 secs for 15 min

Metcon
15mins AMRAP
10 DB Step Over Box 50/35 24/20
10 Pull Ups
10 Cal AB / Row


#CFHextracreditchallenge

October
After each WOD, complete 5 sets of ALAP (As Long AS Possible) of L Sit Hold.
If you can not lock your knees and keep both your legs straight – bend one and extend the other.

Workout Of The Day – Tuesday 10/9/2018

By: 0

WOD

Strength
Bench Press
3 sets x 5 reps

Metcon
20 Minute AMRAP:
20 Ring Dips
20 Dumbbell Power Cleans 50/35
20 Toes To Bar


OLYMPIC LIFTING

Part 1:
Hang Snatch + Overhead Squat

Part 2:
Hang Snatch High Pull : 5×5 at 100% 1RM


#CFHextracreditchallenge

October
After each WOD, complete 5 sets of ALAP (As Long AS Possible) of L Sit Hold.
If you can not lock your knees and keep both your legs straight – bend one and extend the other.