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Workout Of The Day – Saturday 11/10/2018

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WOD

30mins AMRAP – Team of 3
60 Cal Assault Bike
60 DBs Overhead Walking Lunges (2 DBs) 50/35
600m Farmer Carry 70/50


#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. 

Workout Of The Day – Friday 11/9/2018

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WOD

Strength
EMOM 7
5 strict chest to bar pull-ups
Metcon
14min AMRAP
400m Run
15 KB Swing (1.5 /1 pood)
15 Push-up
Weighted Sled Push (down & back)

#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. 

Workout Of The Day – Thursday 11/8/2018

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WOD

Strength
Strict Press
3 sets x 3 reps

Metcon
4 RFT
500m Row
10 DB Push Presses 50/35


OLYMPIC LIFTING

Part 1:
Clean from blocks below knee
3×2 @50% (1RM C&J)
3×2 @60%
3×2 @65%
2×3 @70%

Part 2:
Front Squats + Jerk
2+3 x2 @50% (1RM C&J)
2+2 x2 @60%
2=2 x2 @65%
1+2 x3 @70%

Accessory:
Strict Presses 3×3


#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. 

Workout Of The Day – Wednesday 11/7/2018

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WOD

Strength
Power Cleans
3 sets x 3 reps

Metcon
3 Rounds
20/15 Cal Bike
15 Power Cleans 155/105
10 Burpees Over Bar
2min Rest


#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. 

Workout Of The Day – Tuesday 11/6/2014

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WOD

Strength:
Turkish Get Ups
3 sets x 6 reps

Metcon:
EMOM 30min
Min 1: 10 BB Rollout
Min 2: 15 Weighted Sit Ups 45/25
Min 3: 30 DUs


OLYMPIC LIFTING

Part 1:
Power Snatch + OHS
3+2 x 2 @50% (1RM)
2+1 x 2 @60%
2+1 x 2 @65%
1+1 x 4 @70%

Part 2:
Snatch Push Press
6×3 @ 50% (1RM Snatch)
3×2 @ 60%

Part 3:
Deficit RDL
6×3 @ 40% (1RM of C&J)


#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. 

Workout Of The Day – Sunday 11/4/2018

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WOD

4 rounds for time of:
20 Assault Bike Calories
3 rounds of double “DT”
24 Deadlifts, 45/35 lbs
18 Hang Power Cleans, 45/35 lbs
12 Push Jerks, 45/35 lbs


#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. 

Workout Of The Day – Saturday 11/03/2018

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WOD

Filthy Fifty
For time:
50 Box Jumps, 24/20
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

#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. 

Workout Of The Day – Friday 11/2/2018

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WOD

Skill Practice – EMOM – 7 min
Handstand Holds
:25work/:35rest of one of the following options:
  • Pike on box
  • Wall walk and hold
  • Kick up and hold
  • Balance off wall (looking to “float” off wall to find unassisted balance) – RX
  • Paralletes hold and/or balance off wall
  • HS Walk practice

Metcon

AMRAP 12
60 DU
10 DB Lunge Steps (50/35)
10 chest to bar pull-ups
18 ft HS Walk or 6 HSPU or 3 Wall Walk

#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. 

Workout Of The Day – Thursday 11/1/2018

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WOD

Chipper
For Time:
30/25 Cal Bike
30 Power Snatches 95/65
20 Box Jump Overs
10 RMU
20 Box Jump Overs
30 Power Snatches 95/65
30/25 Cal Bike


OLYMPIC LIFTING

Part 1:
Hang Power Snatch below + above knee
2+2 x 2 @50% (1RM Squats Snatch)
2+1 x 2 @ 60%
2+1 x 2 @65%
2+1 x 4 @ 70%

Part 2:
Snatch Pull + Snatch Pull Below Knee
1+3 x 2 @ 70% (1RM Snatch)
1+3 x 4 @ 80%

Accessory:
Snatch Sots Press
3×12 Light weights