Every 90s

 

 

 

 

 

 

 

 

 

 

 

 

 

Congrats Rose on completing 500 WOD’s at CFK! Here’s to 500 more!! 🙂

Hang Squat Snatch 9×2 for load:

#1: 2 reps @ 50%
5 High Bench Row w/KB
#2: 2 reps @ 60%
5 High Bench Row w/KB
#3: 2 reps @ 65%
5 High Bench Row w/KB
#4: 2 reps @ 70%
5 High Bench Row w/KB
#5: 2 reps @ 75%
5 High Bench Row w/KB
#6: 2 reps @ 80%
No high bench row
#7: 2 reps @ 85%
#8: 2 reps @ 85%
#9: 2 reps @ 85%

At the 15 minute mark, start…

AMRAP 10
50 Double Unders
15 Pull Up
10 Overhead Squat @ 155/105

November 25th, 2019

Today’s WOD

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

Bench Press 6×3

Every Minute, alternating with the deficit deadlift

Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

Pumpcessory

Every 2 Minutes x 5
1 Min: 1xME Set Russian KB Swing 32/24
1 Min: 1xME Chest Elevated Push Up

Score: Total reps

November 24th, 2019

Today’s WOD

5 Rounds

50 Ft DB Lunge 50/35

200 ft Sprints

50 Ft HS Walk [25 Ft Unbroken]

200 Ft Sprints

November 23rd, 2019

Today’s WOD

Cindy

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Athletes must have a documented Cindy score of 22+ to perform the altnerate workout Candi

Candi

AMRAP 20
5 Muscle Up
10 Devils Press 50/35
50 Air Squat

November 21st, 2019

Congrats Dom on a 7:52 2km row finish!

Today’s WOD

15 Minutes to Establish:

Snatch for load:
#1: 1 rep

Clean & Jerk for load:
#1: 1 rep

November 21st, 2019

Calm after the Storm

Today’s WOD

Warm-Up

**3 Rounds**

20 RS + 20 LS Side Plank
10 Sumo stance BB Good Morning
15/12 Cal Row

Mechanics

**3 Rounds**

5+5 Power Athlete Step Up
8 Supine Hamstring Curl with Med Ball

**Consistency**

**For Practice**

500m Row
Rowing Review
500m Row
Pacing Review
500m Row

**Intensity**

2k Row

November 20th, 2019

After a 2 year break from Muscle -Up’s, Nathan casually decides to test them out with 5 minutes remaining on the clock during 20.5. His result was 12 flawless Muscle-Up’s. Well Done Nathan!

Today’s WOD

AMRAP 15
50 Wall Ball 20/14
40 Deadlift 225/155
30 C2b Pull Up
20 Strict HSPU
100 Double Unders

Score: Total Rounds + Reps