Friday December 30th, 2016
New years wod
For time:
20 Bar-facing burpees
16 Push press [135/95]
20 Kettlebell swing [70/55]
16 Thruster [135/95]
20 Chest-to-bar pull-ups
16 Cleans [...]
Wednesday December 28th, 2016
Part I.
For Time:
Bike 100 cals
Part II.
NOT FOR TIME
4 Rounds
8 Ring Rows
10 Bulgarian Squats KBs or DBs
*Emphasis on perfecting the [...]
Tuesday December 27th, 2016
Part I.
Deadlift 7x1
Increase wt ending no higher than 90% of 1RM
Every 1:45
Part II.
EMOM for 14min
ODD: 40 Dubs [x2 Singles or half [...]
Friday December 23rd, 2016
WOD:
"CFD's 12 Gifts of Christmas"
1 Clean 95/65
2 Front squat 95/65
3 Thruster 95/65
4 Push Press 95/65
5 [...]
Wednesday December 21st, 2016
EMOM
Odd: 18/15 cal row
Even: 15 wall balls plus max push-ups
Score is Cals and [...]
Tuesday December 20th, 2016
STRENGTH
Power Clean
6x2 @80-85%
Every 1:30
METCON
5 RFT
10 Hang Power Clean 155/105#
10 STRICT [...]
Monday December 19th, 2016
STRENGTH
OHS
5x3
Every 2min
METCON
Buy in: 500m row
21-15-9
OHS [...]
Saturday December 17th, 2016
Partner!
8 Min (alternate rounds)(one person works at a time)
10 Cal row
10 Wall Balls (20/14)
REST 2 Minutes
8 Min (alternate rounds) (one [...]
Tuesday December 13th, 2016
METCON
Main site 11/26/16
10 Rounds
30sec Burpees
Rest 30sec
30sec Thrusters [96/65#]
Rest 30sec
Part II.
4 Rounds
10 DB Floor Press
25 Abmat [...]
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