Monthly Archives: November 2014

WOD Monday 12/1/14 Strict pull-ups 3 sets of max reps Snatch Complex 1×5 Han…

WOD Monday 12/1/14 Strict pull-ups 3 sets of max reps Snatch Complex 1×5 Hang Squat Snatch+2 OHS “Cement Mixer” -on the 3 minutes x 7 500m row 12 TTB

Happy Thanksgiving CFC Turkey Day WOD

Happy Thanksgiving CFC Turkey Day WOD

WOD Wednesday 11/25/14 DeadLift 3 x 3 Work up to heavy triple 10 min EMOM 50…

WOD Wednesday 11/25/14 DeadLift 3 x 3 Work up to heavy triple 10 min EMOM 50 Du’s odd 50′ HS walk Even Then 8 Min AMRAP 3-6-9-12…. Power snatch 95/65 Over the box jumps

WOD Tuesday 11/24/14 Back Squat 7×4 increasing weight each set "Fortitude" 25…

WOD Tuesday 11/24/14 Back Squat 7×4 increasing weight each set “Fortitude” 25 Minute EMOM Odd- 12 cal row Even- 10 burpees *record minute you missed or if you completed the EMOM

WOD Monday 11/24/14 Push Press – 10 Minutes to work up to a heavy 2 RM " Deat…

WOD Monday 11/24/14 Push Press – 10 Minutes to work up to a heavy 2 RM ” Death by Squat Clean ” 135/95 Min 1 – Max Reps Min 2 – 2 Reps Min 3 – 3 Reps – continue until you cant complete a round – – if its less than 10rds, rest 1 min and complete 20 more reps as fast as possible. *record number of reps completed in minute and number of rounds completed. *record push press weight