Strength
Deadlift 3 x 5
A WOD
20, 15, 10, 5 reps for time:
Ring Pushup
Deadlift (225/155)
B WOD
20, 15, 10, 5 reps for quality:
Games style pushups
Deadlift (135/85)
Cash Out
3 x 300m run
- or -
3 x 400m row
rest 90 sec between each
Tuesday, July 31, 2012
TABATA TUESDAY
Buy In
5 x 15sec L-sit on paralletes
- or -
5 x 15sec L-hang
Get your feet above the hips! Scale with one leg tucked, or both legs tucked, but knees must be above hips.
A/B WOD
Tabata Mashup for 8 intervals of:
KBS (53#/35#)
Box Jump (24/20)
Cash Out
30 strict hollow body pullups for perfect form, not time.
Buy In
5 x 15sec L-sit on paralletes
- or -
5 x 15sec L-hang
Get your feet above the hips! Scale with one leg tucked, or both legs tucked, but knees must be above hips.
A/B WOD
Tabata Mashup for 8 intervals of:
KBS (53#/35#)
Box Jump (24/20)
Cash Out
30 strict hollow body pullups for perfect form, not time.
Monday, July 30, 2012
Buy In
Burgener warm-up
A WOD: barbell
B WOD: pvc
A WOD
Every minute on the minute for 12 min, alternate between:
3 Bear complex 135#/95#
6 C2B pullups
If you fail to complete a round, rest 1 minute, then resume.
B WOD
Every minute on the minute for 12 min, alternate between:
12 wallball
12 jumping pullups
Rest 5 min, then...
100 pushups for time!
Burgener warm-up
A WOD: barbell
B WOD: pvc
A WOD
Every minute on the minute for 12 min, alternate between:
3 Bear complex 135#/95#
6 C2B pullups
If you fail to complete a round, rest 1 minute, then resume.
B WOD
Every minute on the minute for 12 min, alternate between:
12 wallball
12 jumping pullups
Rest 5 min, then...
100 pushups for time!
Friday, 27 July, 2012
Happy Friday!
Reminder no official classes today.
A WOD / B WOD
"A mile in Annie's shoes"
50 Double unders (3:1 Single subs)
50 Sit-ups
400m run
40 Double unders (3:1 Single subs)
40 Sit-ups
400m run
30 Double unders (3:1 Single subs)
30 Sit-ups
400m run
20 Double unders (3:1 Single subs)
20 Sit-ups
400m run
10 Double unders (3:1 Single subs)
10 Sit-ups
Cash out: Practice hand stands for 5 min.
Had a great time programming my first time for my CFKP family thanks everyone!
Don't forget the Grace fundraiser this Saturday at 1000.
Reminder no official classes today.
A WOD / B WOD
"A mile in Annie's shoes"
50 Double unders (3:1 Single subs)
50 Sit-ups
400m run
40 Double unders (3:1 Single subs)
40 Sit-ups
400m run
30 Double unders (3:1 Single subs)
30 Sit-ups
400m run
20 Double unders (3:1 Single subs)
20 Sit-ups
400m run
10 Double unders (3:1 Single subs)
10 Sit-ups
Cash out: Practice hand stands for 5 min.
Had a great time programming my first time for my CFKP family thanks everyone!
Don't forget the Grace fundraiser this Saturday at 1000.
Thursday, July 26, 2012
A WOD:
21 Pull ups
21 Sumo Deadlift Highpulls 75/55
21 Burpees!
15 Pull ups
15 Sumo Deadlift high pulls 75/55
15 Burpees!
9 Pull ups
9 Sumo Deadlift high pulls 75/55
9 Burpees!
B WOD:
21 Jumping Pull ups
21 Sumo Deadlift Highpulls 75/55
21 Burpees!
15 Jumping Pull ups
15 Sumo Deadlift high pulls 75/55
15 Burpees!
9 Jumping Pull ups
9 Sumo Deadlift high pulls 75/55
9 Burpees!
Remember no classes on Friday.
21 Pull ups
21 Sumo Deadlift Highpulls 75/55
21 Burpees!
15 Pull ups
15 Sumo Deadlift high pulls 75/55
15 Burpees!
9 Pull ups
9 Sumo Deadlift high pulls 75/55
9 Burpees!
B WOD:
21 Jumping Pull ups
21 Sumo Deadlift Highpulls 75/55
21 Burpees!
15 Jumping Pull ups
15 Sumo Deadlift high pulls 75/55
15 Burpees!
9 Jumping Pull ups
9 Sumo Deadlift high pulls 75/55
9 Burpees!
Remember no classes on Friday.
Wednesday, July 25, 2012
While this isn't a Good Bye WOD, we can't let Rachel Lopez leave with our a mention. She's leaving the CFKP family this week and we just want to wish her the best in future. Good luck and keep in touch!
And now for your regularly scheduled WOD.
A WOD
Run 400m
20 Front Squats (95/65)
Run 400m
10 Front Squats (115/85)
Run 400m
5 Front Squats (135/95)
Run 400m
B WOD:
Run 400m
20 Front Squats with wallball (20/14)
Run 400m
25 Front Squats with wallball
Run 400m
30Front Squats with wallball
Run 400m
And now for your regularly scheduled WOD.
A WOD
Run 400m
20 Front Squats (95/65)
Run 400m
10 Front Squats (115/85)
Run 400m
5 Front Squats (135/95)
Run 400m
B WOD:
Run 400m
20 Front Squats with wallball (20/14)
Run 400m
25 Front Squats with wallball
Run 400m
30Front Squats with wallball
Run 400m
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