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CFL 1/6

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Friday 1/6

Skill: 3 rounds of (if possible) head to head shuttle sprints

Set cone at 25 ft and 50 ft. Have two athletes at the “start line” race to the 25 cone, back to start, then to the 50 cone and back, then they run all the way to the end. Score is slowest time. Loser of each race does 5 burpees or 10 cal on the AB. Coach’s choice!

WOD: 16 min AMRAP

Partner WOD teams of 2

30 Double Unders (sub:90 single unders)

30 DB Hang Power Snatches

30 Partner MB Situps (Pass to each other)

Score: 5rm/ time


CF Kids – Strike!

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Workout of the day – January 4th, 2017

Warm Up:
“Steve Says”: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the stated repetitions of the movement. When they are done they resume running around the cones. Repeat as desired.

Shoulder Press

3 Shoulder Press
6 Jump Ropes
1 Shuttle Run




CFL 1/5

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Thursday 1/5

Skill: Front Rack Lunge 95-65/45- 15lbs (taken from the rack)

EMOM for 12 min

Min 1: 6 lunges on the right

Min 2: 6 lunges on the left

WOD: AMRAP 10 min

1 rope climb (sub: As high as possible or 2 rope up/downs)

8 Russian KB Swings 53/35

12/8 cals on Row

Score: EMOM completed rounds/rounds and reps


Comp 1/3

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A) Snatch: E2mom x 12 min (6rds); 3 reps @ 70 to 75% of 1rm

The focus on these is moving quickly. Turn over fast, and pull yourself under the bar.

B) CF Metcon

C) Tabata 4min (8rds) alternating rounds: pistols / candlestick to tuck jump

D) Tabata 4min (8rds) alternating rounds: hollow rocks / medball get ups (you choose weight)