Monthly Archives: October 2015

Workout of the Day 10/13/2015

12 min to find max standing vertical jump (must take off from two feet) “Karen” 150 Wallballs for time 20/14

Workout of the Day 10/12/2015

Retest week! Everyday there is a WOD or lift from the PR board, if you hit a PR remember to record it! Go hard! 💪 “CFC Total” 15 min to establish 1 rep max Clean 15 min to establish 1 rep max Push Press 15 min to establish 1 rep max OHS *add up the 1 …

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Workout of the Day 10/09/2015

Bench Press 4×3  *you choose the weight Skill: 12 min of kipping practice (pull-ups, hspu, etc) 4 RFT 5 HSPU 10 KB swings 52/35 400 m Run

Workout of the Day 10/08/2015

1×10 50m Sled Pushes * rest 1 minute between efforts Skill: 12 min to work on rope climbs *Bring long socks or pants!!! For time: 10-8-6-4-2 Back Squat 165/115 2-4-6-8-10 Strict-L Pull Ups

Workout of the Day 10/07/2015

3×3 Sumo Style Deadlift *increase each set 5 Rounds For Time 10 Burpee Box Jumps 24/20 10 Push Ups 10 Hollow Rocks Recover, then last 10 min of class: work on Hand Stand walks and holds