JAN.31.17

CF WOD:

2-Position Snatch

(high hang, followed by hang from mid-thigh)

*Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

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For Time:

27-21-15-9

Sumo Deadlift (135/95)

Lateral Jumps over Bar

Ground 2 Overhead (135/95)

JAN.30.17

Happy MONDAY! Make sure to introduce yourself & welcome our new CFC Athletes who just finished On-Ramp. Lets start our week off right with a HERO WOD!

CF WOD:

Push Press

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

Max Reps @ 75%

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HERO:

GRIFF

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Jan.27.17

CF WOD:

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 73-78%

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Three rounds for time of:

10 Bar-Facing Burpees Over the Barbell

15 Thrusters (95/65 lbs)

20 KB Swings (O/G)

Jan.25.17

CF WOD:

Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2 min

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Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 9 HSPU

Minute 2 – 12 Toes to Bar

Minute 3 – 15 Burpees

*Increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.