S: Bench Press 3,3,2,2,1,1 WOD: Team of 3. Full round, then change partners. 15 min AMRAP Ride 10 cal (remove seat) 100m run 15 Abmat situps
A) CF Metcon B) Work on a Gymnastics weakness.
CF Kids- Boomshakalaka
Workout of the day - February 16th, 2017 Boomshakalaka Warm Up: :30 Jump Rope 10 Squats 10 Situps :30 Jump Rope 5 Squats 5 Situps :30 Jump Rope Skill: Hollow Holds Superman Holds WOD: AMRAP 10 Jump Rope 8 Ball Slams 6 Box Jumps GAME!!!!!!
S: Rope climb practice WOD: Team of 2 50 cal row or Ride 40 Russ. KB Swing 53/35 20 box jump 24/20 10 Rope climbs 20 Toes to bar 40 push ups 50 cal row or ride Which ever your team starts with row or ride will finish with the…
A) Back Squat; build up to 2 sets x 1 rep @ 92.5%, then max reps @ 80% B) CF Metcon C) 3rds not for time; max reps hollow rock, 10 kb snatch ea/ arm (53/35)
S: WOD: Kipping practice. Pull-up, knee raises, toes to bar Spend 20-25 minutes on this WOD: For Time 15 burpees 10 situps 5 DB Thrusters (moderate weight) Rest 3 min x3
S: Run 400m x3 rest 2 min between sets Score is slowest 400m. WOD: 7 min AMRAP 5 Ball slams 40-50/20-30 10 box jumps 24/20” 15 air squats
CF Kids – Queen of Swing
Workout of the day - February 14th, 2017 Queen of Swing Warm Up: Turf Run, down ad back 10 lunges 10 situps 5 pushups 5 squats Skill: Plank Holds 360 Plank Walk Tap Hands Shake Hands WOD: 8-7-6-5-4-3-2-1 KB Swing Lunge Step *After each round, hold a 3 second plank…
A) Snatch complex; Pause below knee 3 sec, Snatch, pause at bottom seconds, then Snatch (no pauses). Find heaviest for the day (note: 2 pauses on first snatch, no pauses on second snatch, it’s not 3 snatches) B) CF Metcon C) 3rds For time: 200m run, 15 cal aab