23-03-2016

FITNESS

On the minute for minutes 1-10 do:
Odd: 5 Cluster 60/40
Even: 5 Burpee Bar MU

On the minute for minutes 11-20 do:
Odd: 5 Squat Snatch 60/40
Even: 5 Burpee Pullp-ups

BURNOUT

WOD#1

Amrap 15'
15 Wallball
15 Jumps over Row
15 Call Row
15 Sit-ups

WOD#2
Amrap 15'
100m Run
5 Squat
5 Push-ups
5 Burpees
 

22-03-2016

FITNESS

Front Squat
15-10-5

Back Squat
15-10-5

7 Rounds of:
1 min: Max Calories Rowing
1 min: Rest

BURNOUT

2 sets of


10*40 m sprint

AMRAP 15'
15 swing
30'' side plank

21-03-2016

FITNESS

WOD#1
“Mary meets Cindy”
AMRAP 10 minutes of:
5 Handstand Push-ups
10 One-legged Squats, alternating
15 Pull-ups

Then immediately into AMRAP 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats


BURNOUT

WOD#1
Amrap 30'
30 Squat
100 Rope Jumps
25 Lunges
100 Rope Jumps
20 Box Jumps
100 Rope Jumps
15 Burpees
100 Rope Jumps
10 Push-ups
100 Rope Jumps

19-03-2016

FITNESS

WOD#1
5 rounds
for time of:
6 Clean n' Jerk
20 Swings

18-03-2016

FITNESS

CF GAMES
OPEN 16.4
Amrap 13'
55 Deadlifts 225 /155
55 Wall-Ball
55 Cal Row
55 Handstand Push-ups


BURNOUT

WOD#1
3 Rounds of:
1' Hollow
1' Arch
1' Side Plank
1' Side plank
1' V-ups
1' Rest

WOD#2
Amrap 12'
10 Dumbell Thrusters
100m Run

17-03-2016

FITNESS

WOD#1
10 rounds
for time of:
250m Run
1 Monkey Complex

*Monkey Complex:
6 Toes To Bar
4 Pull-ups
2 Bar Muscle Up


BURNOUT

WOD#1
E.M.O.M 14'
Odd: 15/12 Cal Row
Even: 5 Push ups
10 side jumps
15 squat

WOD#2
E.M.O.M 14'
Odd: 12/10 Cal Ski/bike
Even:15 Sit ups
20 Mountain Climbers
 

16-03-2016

WOD#1
Find a heavy
5rep Deadlift

WOD#2
3 RFT:
15 Thrusters 40/30
15 Chest to bar
60 Double Unders

BURNOUT

2 rounds of

2' bike for cal
30'' rest
2' ski for cal
30'' rest
2' row for cal
30'' rest
2' v-ups
30'' rest
2'box jumps
30'' rest

15-03-2016

FITNESS

WOD#1

Find a heavy

3rep Back Squat

WOD#2

For time

20 Dumbbell Snatch

30 Push-ups

40 Toes to bar

10 Dumbbell Snatch

20 Push-ups

30 Toes to bar


BURNOUT

AMRAP 25'

20 arch to hollow

20 Squat

250m Run

20 Swings

10 Push ups

12-03-2016

FITNESS

10 rounds of:

30 seconds of Burpees
Rest 30 seconds
30 seconds of Dumbbell Thrusters
Rest 30 seconds

11-03-2016

FITNESS

CF GAMES
OPEN 16.3


Amrap 7'
10 Power Snach
3 Bar Muscle up


BURNOUT

5 Rounds of

Every 1:30’
250m run
AMRAP 10’
10 jumps over row
20 mountain climbers