Find a heavy push press/jerk in 10min (if you can PP body weight / ¾, work on jerk
Every 2:00 x 7
3 Push Press or Jerk @ 85%
3 rounds(10 min)
10 Kneeling shoulder press AHAP
30 second row for max calories
Go AFAP on the row. Imagine that round 1 is the score to beat then try to smash it each round.
Teams of 3:
Russian KB Swing (1.5/1)
45 min time cap
– 1 person working at a time
– complete 100 reps of 3 movements then move to 90 reps…etc
– break as needed
Our most recent Fundamental Grad. She recently Graduated from the Fire Program at Conestoga and is looking forward to starting regular classes. Be sure to welcome Kelsey to our CFK Community:)
Build to a heavy bench press in 10 minutes
Every 2 min x 7
3 Bench Press @ 85%
Death by Wall Balls!
Starting at 2 add 2 wall balls every minute till failure.
If you fail before the last person start back at 2 and add some volume.
In teams of 3
10 Deadlifts 275/155
Bear Crawl forward to opposite RIg
Bear Crawl backward to opposite RIg
Row 15 Cal
*Every 5 min 1 Rope Climb each/ or 10 jumping pull ups to scale
Cannot start a movement until partner in front in through. Each Bear crawl is its own movement.
Score is max Cals.
10 min to find a heavy hpc
10 min EMOM
Rest 3 min
10 min EMOM
Even) max KBS 2/1.5
Everyone enjoying a post workout beverage after the Community WOD on Friday night. Thanks for coming out Guys!
5 Hang Power Snatch @ 70% 1RM
5 C2B Pull ups/ BMU
1:00 Row for max meters
3 Min Break
5 Front Squats @ 70% 1RM
1:00 Burpees for max reps (This should be 25+ reps, if you struggle with push ups do as a squat thrust)
3 min Break
100 Banded sit ups
Note:The Goal for this workout is to go AS HARD AS POSSIBLE. Scale back on weights or complexity in order to move through this as fast as possible.