Monday 20 April, 2015

AWESOME Job to not teams who represented CFCVI on Saturday at CrossFit ASA and on Sat/Sun at Freaking CrossFit. As Part of WU 1:30 Front Plank Rest :30 Seconds 1:00 Plank Up-Down Rest :30 Seconds 1:00 Side L. Plank Rest :30 Seconds 1:00 Side R. Plank Strength Box...

Saturday 18 April, 2015

In Teams Of 2 complete: 25 Burpee Broad Jump 50 Slam-ball 30/20 100 Wallball Shots 20/14 200 Push-up 300 DuBs 400 M Run (each athlete as a relay) 600 M Row (each athlete as a...

Friday 17 April, 2015

Strength Deadlift 8 @ 50% 1RM 5 @ 65% 5 @ 70% 5 @ 75% 3 @ 80% 3 @ 85% 1 @ 90% (maybe?) Skill EMOM 7 Min. Power Clean 70% of 1RM Min 1 – 7 Reps Min 2 – 6 Min 3 – 5 Min 4 – 4 Min 5 – 3 Min 6 – 2 Min 7 – 1 Option: Competitor Squat Clean Reps: 5,5,4,4,3,3,3 Metcon 5 RFT:...

Thursday 16 April, 2015

MetCon 5 Rounds For Time of: 20 Wallball Shots 20/14 20 SDLHP 75/55 20 Box Jump 20 20 Push Press 75/55 20 Cal. Row Rest 1...

Wednesday 15 April, 2015

As Part of WU 1:00 Sec. Front Plank 30 Sec. Rest 1:00 Side Plank (L) 30 Sec. Rest 1:00 Side Plank (R) 30 Sec. Rest 1:00 Sec. Front Plank (stay in plank for entire min, if needed move to high hold plank, Push-up Pos.) Strength/Skill Push Press (Cleaned From Floor) 6 x...

Tuesday 14 April, 2015

Strength Every 2 Minutes Front Squat 8 x 50% 1RM 5 x 60 5 x 70 5 x 80 3 x 90 3 x 90 8 x 60 MetCon Teams Of 3 AMRAP 26 Minutes: 250M Run 21 KBS 55/35 12 Box Jump Over 24/20 Team member will alternate task; only one athlete working at a time. Example A: Runs then B: KBS...