Thursday 16 October, 2014

MetCon “The Haitian Redemptive” Buy-in 50 burpees Then 5RFT 17 KB Swing 55/35 11 HSPU 5 Deadlift 315/205 Cash-out: 2014m row ***Athletes will stagger start times. 9 athletes will start at 0:00 the remaining will begin at 4:00*** _____________________ Alternative WoD...

Wednesday 15 October, 2014

Skill 12 Rounds, every 1:30 complete: 1 Hang high Pull 1 Hang Squat Snatch 1 Snatch * as heavy as possible * * same weight for all rounds; athletes judge weight according to 12 rounds * MetCon Minutes 0 – 2 40 Shoulder to Overhead 75/55 -use minute rest to set...

Tuesday 14 October, 2014

Strength Spend 20-25 minutes practicing Rope Climb – Muscle Up Coaches will review rope climb technique If you have rope climbs in your skills practice M.U. MetCon 12 Min Cap In teams of 3 1 mile sled pull (55/35). With remaining time, max burpees, one teammate...

Monday 13 October, 2014

Strength Deadlift using 90% of your 3RM 8×3 (each set of 3 unbroken) MetCon In teams of two complete: 21-18-15-12-9-6-3 Calorie Row Burpees over rower *after each round, as a team, 2 tire flips* On Thursday 16th, CFCVI will be hosting a Fundraiser WoD...

Saturday 11 October, 2014

MetCon The Good, The Bad, The Ugly WoD #2 12 min AMRAP There will be 2 bars set approx 50M apart. Teams will be given 1 Sled and total of 140#(male)/80#(female) At the count of ‘Go’, Athletes will assemble their Deadlift bar @185/115, Complete 40 Deadlift...

Friday 10 October, 2014

Strength Back Squat Using 80% of your 3RM 8×4 (each set of 4 unbroken) MetCon Helen 3 RFT: 400m run 21 kbs 55/35 12 pull ups We are getting closer to “The Good, The Bad, The Ugly” We have also programed all 3 WoDs for you to practice.  You can find...