Weekly humor Fitness A. Clean Progressions B. 20 Min AMRAP 10 x Deadlifts 15 x Burpees 200M Run/Row Performance A. 5 + 1 – Clean + Hang Clean B. 20 Min AMRAP 10 x Power Cleans @ 135lb/95lb 20 x Lateral Bar Burpees 200M Row/Run Sport A. EMOM – 10 Mins Even – 1...Read More
Fitness A1. Back Squats – 4 x 6 A2. Pull-overs – 1 x 20 B. 2 Rounds AFAP 10 x Reverse inch worms 15 x Pull-ups 20 x Push-ups 25 x Divers 30 x Back Squats Performance A1. Back Squats – work up to a heavy 3 rep max A2. Pull-overs – 1 x 20 ...Read More
http://www.youtube.com/watch?v=mSsn6I1BMYg Fitness – Performance A. “Spealler Special” 1 – 10 Ladder of Clean&Jerks w/ 1 x round of Cindy between each set ending with Cindy (10 rounds total) 5 x Pull-ups, 10 x Push-ups, 15 x Squats Performance @ 135lb/95lb -Post results under comments Sport A. AFAP 1 – Bar 2 x Muscle-ups 10...Read More
Fitness A. Push Press – 3 x 8 B. Betty Scaled 5 Rounds AFAP 12 x Wallball Push Presses 20 x Box jumps/Step-ups Performance A. 5 x 2 – Push Press + Push Jerk B. Betty 5 Rounds AFAP 12 x Push Presses @ 135lb/95lb 20 x Box Jumps/Set-ups @ 24inch/20inch Sport A. EMOM –...Read More
Fitness – Performance A. Establish a max heigh box jump B. W/a Partner You go I go 12 Rounds AFAP 250M Row 10 x Goblet Squats @ 1.5 pood/1 pood 20 x Russian Swings …immediately after completion… 10 Rounds w/a Partner You go I go 10 x Dips Sport A. 3K Row – Recovery...Read More
Fitness A. Clean Progression AMRAP 8 Mins Pos 1 Pos 2 Pos 3 B. 12 Min AMRAP 6 x Cleans or Deadlifts 9 x Pull-ups/Ring Rows 12 x Sit-ups Performance A. 5 x 2 – Clean + Front Squat w/3 Min Rest B. 12 Min AMRAP 6 x Power Cleans @ 135lb/95lb 9 x Pull-ups...Read More
Fitness A1. Back Squat – 3 x 8 A2. Pull-overs – 1 x 20 B. AFAP 10-9-8-7-6-5-4-3-2-1 Russian Swings Burpees Wallballs x 2 Performance A1. Back Squats – work up to a 4 rep squat A2. Pull-overs – 1 x 20 B. AFAP 10-9-8-7-6-5-4-3-2-1 Deadlift @ 225lb/135lb Burpees Wallballs x 2 @ 20lb/10lb Sport A....Read More
If you haven’t yet, please check out the CFP Strength page. The CFP Strength program is an optional strength program for members looking for a clear cut no nonsense approach to get STRONG. The prescription for the Strength Training program will change daily. Somedays the strength program will be prescribed before the daily WOD, other...Read More
Fitness – Performance – Sport A. Hero WOD – “Wittman” 7 Rounds AFAP 15 x American Swings @ 1.5 pood/1 pood 15 x Power Cleans @ 95lb/65lb 15 x Box jumps @ 24inch/20inch -Scale accordingly Optional Accessory Conditioning A. 5 x 200M Row w/45 Sec Rest -Post results under comments Read More
