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April 25th, 2015

176

 

Today’s WOD

Dynamic squat week 3 (jumping) Set up boxes or pins 2” lower than sternum when standing. Pause 2 seconds on pins or blocks

Rest; 1min after Squat, 2 min after jump/hurdle

Warm up:

8@bar, 6@30%, 4@40%

Work:

4@50%+4 jumps, 4@55%+4 jumps, 6@55%+4 jumps, 6@55%+4 jumps, 4@60%+4 jumps, 4@60%+4 jumps

 

50 D/U
50 Wall Balls 20/14, 10/9
40 D/U
40 K2E
30 D/U
30 Burpee Pullups
20 D/U
20 Squat Cleans 115/85
10 D/U
10 Squat Clean thrusters 115/85

2 to 1 singles

April 24th, 2015

kevin

Today we say Goodbye to our good friend Kevin as he embarks on a new Chapter in his life and will be moving out of the Province. We’ve been fortunate to have Kevin at CFK for over 4 years and we will miss him dearly. He showed up to every class focused and ready to charge through any wod and embrace the pain along the way. He placed in the top 200 world wide in his age category at the CF Open last year and has supported many of our events. It was hard finding a photo of Kevin to post because quite often he was the one taking photos at many of our events. Thanks for being part of our community Kevin :) We’ll miss you.

Today’s WOD

EMOM x 7 – pull up work @ 30X2, 3-5 reps

+

With a partner run 400m x 8 sets each (switch every 400m)

Notes:

– simple day, but done right this is a great workout.

April 23rd, 2015

king st 20

Today’s WOD

Strict press 4-5 reps, go every 2 min x 5

+

EMOM x 10, 3-5 tough Hang power snatch

+

3 Rds for time:

25 Russian KBS @ 2/1.5

25 Box Jumps 24/20”

Coaches Tips: Lift heavy, work fast!

April 22nd, 2015

IMG_4891

Today’s WOD

Heavy squat week 3 (6/1)

Rest; 2 min between work sets

Warm up:

8@40%, 6@50%, 4@60%, 3@70%

Work:

6@73%, 1@93%, 6@75%, 1@95%, 6@78%, 1@98%

+

For time:

30 burpees

30 T2B

1k run

+

4-6 prowler pushes (about 10 sec each) rest as needed

Coaches Tips: Squats getting better? Getting to the half way point. Finish the day with this hard, fast metcon and some prowler work.

April 21st, 2015

134

Today’s WOD

100 m sprint, rest walk 90 sec x 5

+

With a 6 min countdown

3 rds of:

1 rope climb/3 muscle ups/10 pull ups

15 Deadlifts @ 225/155 (50%ish)

**then in remaining time AMRAP HSPU’s or wall walks

+

6 min AMRAP

5 pull ups

10 Push ups

15 sit ups

Coaches Tips:  wide variety for you today, show us what you’ve got

April 20th, 2015

Girls tire

Today’s WOD

Bench Press 4-5 reps, go every 2 min x 5

+

20 min EMOM

Min 1 – Farmers carry 150’ (55/35 hand)

Min 2 – Row 10-20 cals

Min 3 – Box jumps with step down (24/20”)

Min 4 – Plank

(Go through the above 5 times)

Coaches Tips: Go hard on the presses, than keep a steady pace up on the EMOM.

April 18th, 2015

IMG_6761

Today’s WOD

Partner WOD; one person working at a time. Run together switching with the KB’s

400m Farmers Run 1.5/1.0 each hand
50 Ring Dips
50 Power Snatch 95/65
800m Run
100 Walking Lunges
100 Push ups
400m Farmers Run 1.5/1.0 each hand
50 Weighted step ups 20/16 95/65
50 Thrusters 95/65