CF Kids – Birthday Party!
Workout of the day - February 8th, 2017 Birthday Party! Warm Up: Bear Crawl ----- 5 Squats Bunny Hop ----- 5 Jumping Jacks Carthweel ------ 5 Pushups Skill: Jack in the Box Squats - Work with a control slow decent to the bottom of a squat. One there, spring up…
A) CF S-WOD B) CF Metcon C) Not for time; 3 unbroken sets of 12 rkbs (70/53), 12 mb get ups AHAP
S: Deadlift build to heavy 3 WOD: 50 JR 5 thrusters 45/35 either barbell or DB 40 JR 10 Thrusters 30 JR 15 thrusters 20 JR 20 thrusters 10 JR 25 thrusters WHO IS THAT MYSTERY BIRTHDAY BOY?? Happy birthday Mr. X! ;)
S: Push press take 10 min build to a heavy 3. Once established then 65% of weight 5 sets of 1 strict press WOD: Turf length Burpee broad jump down, then crab walk back 4 times through For time Create lines and/or stagger start to keep conga line effect
A) Clean; E3MOM x 4 rds; 3 @ 80 to 85% (no touch and go) B) CF Metcon C) 8 rounds for time; 12 cal assault bike, 1 rope climb
S: E2 x5 Rounds (10 min) 5 floor press (135/95) 5 pendlay row WOD: 20 min AMRAP Team of 3, one working, two rest. Partner 1 completes round, then next person goes, third person goes after person in front of them completes the round. 5 pushup 10 goblet squat…
A) CF S-WOD B) CF Metcon C) Strict pullups; 4 x max reps (minimum 35 reps, take more sets if you need to. If you have more than 10 per set, add weight)
A) CF Metcon B) Work on a strength weakness.
CF Kids – StrongGirl Training
Workout of the Day, February 2nd, 2017 StrongGirl Training Warmup Skill: "Atlas stones" (wallball) - Working on picking up and lapping the ball and standing. WOD: AMRAP 5 Burpees 5 Ball over bar 20ft Ball Carry GAME!!!!