10-03-2016

FITNESS

WOD#1

5 rounds for time of:
10 Power Clean 60/40
30 Double Unders
10 Power Clean
100m Sprint

BURNOUT

WOD 1

EMOM 8’
Odd: 10/8 cal bike
Even: 30 Squat
WOD 2
EMOM 8’
Odd:12/10 cal Ski
Even: 12 reverse Burpees
WOD 3
EMOM 8’
Odd: 15/12 cal Row
Even:60’’ plank

09-03-2016

FITNESS

WOD#1

2 rounds for time of:
400m Run
7 Front Squat 70/50
7 Bar Mucle Up

BURNOUT

21 Swings
250m Run
15 Swings
250m Run
9 Swings
250m Run
21 SDHP
250m Run
15 SDHP
250m Run
9 SDHP
250m Run
21 Thrusters
250m Run
15 Thrusters
250m Run
9 Thrusters

08-03-2016

FITNESS

WOD#1

2 rounds for time of:
500m Row
90'' L-sit Hold
15 Strict HSPU
25 Ring Strict Pull-ups

BURNOUT

WOD 1
Amrap 15’
15 Burpees
250m Overhead walk


WOD 2
Amrap 15’
15 jump squat plate
15 lunges plate
250m Run

07-03-2016

FITNESS

WOD#1

Snatch
2-2-2-1-1

then

WOD#2
For time
12-9-6
Snatch Grip Deadlift 60/40
Hang Power Snatch
Overhead Squat

BURNOUT

WOD 1

AMRAP 12’
20 wall ball
250m run
WOD 2
EMOM 12’
Odd: 15/12 cal Row
Even: 1’ hollow

05-03-2016

WOD#1
For time
10-8-6-4-2
Deadlift
Dumbbell Shoulder Press

*You choose the weight.
Attempt to go as heavy as possible for each set.

 

04-03-2016

FITNESS

CF GAMES
OPEN 16.2

Amrap 4' + bonus time
25 Toes to Bar
50 Double Unders
Squat Cleans

Time extends 4 minutes each time a round is completed

BURNOUT

WOD 1
750m Run
25 Box Jumps
25 Push ups
500m Run
25 Box Jumps
25 Push ups
250m Run
250 Box Jumps
25 Push ups

WOD 2
2 Rounds of
1' side plank
1' hollow
1' hip exte. 

03-03-2016

FITNESS

WOD#1
3min. Amrap
10 P.Snatch
10 Toes to bar

Rest 2'

3min. Amrap
12 P.Clean
12 Toes to bar

Rest 2'

3min. Amrap
14 OH Squat
14 Toes to bar


BURNOUT

Amrap 8'
10 Squat jump
5 Push ups

Amrap 8'
15 Swings
15 Mountain climbers

Amrap 8'
15 Thrusters
15 Jumping lunges
 

02-03-2016

FITNESS

WOD#1

4 rounds for time of:
Run 500 meters
10 Burpee Pull-ups
14 Single Arm Kettlebell Thrusters
20 Box Jumps

BURNOUT

AMRAP 30'

21 slamball
21 weighted sit ups
21 weighted back lunges
21push ups
500m run

01-03-2016

FITNESS

WOD#1
Deadlift
5-5-5-5-5

WOD#2
12min. Amrap
10 Dumbell Hang Power Clean
30 Double Unders
250m Run 


BURNOUT

WOD#1
E.M.O.M 24'
Odd: 15/12 Cal Row
Even : Amrap Wallball

29-02-2016

FITNESS

For Time:

In two person team

400 Squat

200 Push-ups

100 Burpees

50 Ring MU

BURNOUT

WOD #1

5*250 Run

WOD#2

Amrap 15'

10 dumbell row to push up

10 dumbell thrusters