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WOD 9.2.15

ccfwb

UB Wall Balls for time 20/14

35-30-25-20-15-10-5

Rest as needed between sets in order to get next set UB

  • Choose a weight that allows the athlete to complete the work UB

  • L2- 25-20-15-10-5

  • L3- 20-15-10-5

 

For time:

800m run

30 Power Snatch 95/65 (L2 75/55), (L3 65/45)

800m run

 

Core Circuit

By |September 2nd, 2015|Categories: Uncategorized|0 Comments

WOD 9.1.15

ccfrow

Fuel for Performance Challenge Retest WOD 1:

Part A: 8 Minutes to establish a  1RM Power clean

+

Rest exactly 2 Min

+

Part B: AMRAP 8

Power cleans at 90% of Part A

 

Fuel for Performance Challenge Retest WOD 2:

250m  Row

15 KBS 2/1.5

25 Burpees

15 KBS 2/1.5

250m Row

 

*compare results to: July 6, 2015

 

Core Circuit

By |September 1st, 2015|Categories: Uncategorized|0 Comments

WOD 8.31.15

w4p2015-500

DEADLINE for t-shirts is tomorrow September 1!!!!!! All our teammates  are getting their shirts, do not miss out! WOD4PAWS

5 sets:

1 Back Squat @ 20X1 -All sets at High Loading

10-9-8-7-6-5-4-3-2-1

Push Press (moderate loading- @ 55% of 1 RM)

Pull Up (L2 Jumping C2B Pull Ups)

*every 2 minutes complete a 50m sprint

 

Core Circuit for the Week:

EMOM 6

Odd:  10 second Hanging L-Sit

Even 10 second Ring supported L-Sit

*add 1 second each day

By |August 31st, 2015|Categories: Uncategorized|0 Comments

WOD 8.29.15

kbcf

K4Kids  

Donate Here

AMRAP 9

9 KBS 1.5/1

9 Burpees

9 KBS 1.5/1

9 Box Jumps 24/20

 

EMOM 10

*Work on a Gymnastics movement (Low rep range 1-2)

Examples could include:

Muscle Ups

Bar Muscle Ups

Pull Ups -C2B, Butterfly, Eccentric

Ring Dips

T2B

Handstand Walk

Handstand Push Up

Core Work
By |August 29th, 2015|Categories: Uncategorized|0 Comments

WOD 8.28.15

nahla

While there is still time to register for WOD4PAWS,  Please note: T-Shirt Deadline-  Please register by September 1st if you would like a t-shirt.

Skill Review:  Rowing Technique and Alt KB Russian Swings

AMRAP 30 @ 75% Non stop continuous effort:

500m Row (Damper 3 @ 22-25 S/M)

2x

10/5 Pullups (L2 10 Self Assisted Pull Ups-on squat rack)

10 Wall Balls 20/14

+

400m Run

2x

10/7 Push Ups

20 Lunges (10/10)

+

50 Double Unders (L2-100 Single Unders)

2x

10 Goblet Squats 1/.75

10 Alternating Russian KBS 1/.75

Core Work

By |August 28th, 2015|Categories: Uncategorized|0 Comments