Saturday 18 October, 2014

MetCon In teams of two complete, Death By Power Cleans Min 0 – 10 @ 185/125 Min 11 – 20 @ 135/95 Min 21 – 30 @ 115/80 Min 31 – 40 @ 95/65 * only one teammate working at a time * * Weight should decrease every 10 Minutes...

Friday 17 October, 2014

Strength Back Squat using 90% of your 3RM 8×3 (each set of 3 unbroken) Skill EMOM – 20 Minutes Odd Min:: 6 L-sit leg lifts (hanging form bar), 6 air squats Even Min:: 6 Weighted Good Morning 45/35, 6 Sit-ups MetCon 6 Rounds of: Max Slam-Ball 30 Seconds Rest 30...

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...