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CFL 6/9

By: 0

Skill:  

5- 10 min to build up to moderate weight then

2 Strict Press E75 sec for 8 rounds

WOD:

For time

20 OH Plate Walking Lunges 25/15 (FNF → regular walking lunges)

20 Toes to Bar (sub knee raise → toes to rig)

10 Deadlift 155/105 (FNF → KB deadlift)

20 OH Plate Walking Lunges

15 Toes to Bar

10 Deadlift 155/105

20 OH Plate Walking Lunges

10 Toes to Bar

10 Deadlift 155/105

20 OH Plate Walking Lunges

5 Toes to Bar

10 Deadlift 155/105

15 min time cap

Score: Strict Press weight/time

CFL 6/8

By: 0

Skill:

Tabata Mashup

Tabata 1: Left Side Plank/Right Side Plank (scale up to starfish hold)

Rest 2 min

Tabata 2: Deadbug hold

WOD:

EMOM for 4 rounds

1: Plate Push 1 way 45/25

2: 12 Russian Twists

3: 35 Jump Ropes

4: Plate Push 1 way

5: Rest

Score: Heaviest SP/ Completed rounds (do not count rest)

Frosted Flakes

By: 0

Endurance: Pick one of the following

  1. 1 mile run
  2. 2k row
  3. 100/80 calories AAB
  4. 75 bar facing burpees

(16 min cap)

*Athletes may pick the same one as last week or pick something new

WOD: AMRAP 11

11 Back Squats 135/95 *Taken from the floor 

11 Burpee Box Jump Overs 24/20 

Score time/rounds + reps

CFL 6/7

By: 0

Skill:

Turkish Get Up – find a starting point

EMOM for 10 rounds (may increase weight if looks good)

Odd min: Left

Even min: Right

WOD:

Partner WOD AMRAP 18

60 Sit Ups w/ teammate in plank* on hands or elbows

40 Pullups w/ teammate hanging* (sub → jumping pullups → banded pullups → Rogue Bar)

30 Goblet Squats 35/25

*reps only count when partner is hanging

Score: Completed rounds/rounds and reps