2017 01 21
FRIDAY Skill: Push Press 3-3- 3-3- 3, increase weight WOD: Buy In: 100 Jumps Ropes (75 DUs) 3 Rounds for Time 15 Box Jumps (20/16) 15 Pullups Buy Out: 100 Jump Ropes (75 DUs) Score is heaviest PP weight/time
2017 01 20
2017 01 20
CF Kids – Row Row Row Row Your Boat
Workout of the day - January 18th, 2017 Warm Up: 10m Bear Crawl ---> 5 Squats 10m Lunge ----> 5 Pushups 10m Crab Walk ----> 5 Situps 10m Duck Walk ----> 5 Jumping Squats Skill: Farmers Carry and Plank Holds WOD: 8-6-4 Calorie Row Burpees GAME!!!!!!
2017 01 19
THURSDAY SKILL: E2MOM x 5 16-18 DB Walking Lunges *If completed 18 reps last week, go up in weight. If only completed 16 reps last week, go up to 18 reps and keep the same used last week WOD: ARMAP 12 5 DB Burpees (30-40)/(15- 25) 150ft Farmers Walk 10…
2017 01 19
2017 01 19
SKILL: No SKill WOD: Team of 2 125 Cal Bike 800m Run (alternating 100m runs) 125 Cal Row *Bike and Row calories can be split anyway* Score is time
2017 01 18
TUESDAY SKILL: 2RM Seated Press WOD: 6 Rounds :30 Max R KB Press (35/25) :30 Max L KB Press (35/25) :30 Max Situps :30 Rest Score is Seated Press weight/total reps
2017 01 18
MONDAY SKILL: Deadlift: 10 @ 50% 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 80 % WOD: AMRAP 15 10 Tire Flips 10 T2B 200m run Score is Rounds + reps
2017 01 18
2017 01 18