• openwod
    31/07/2018

    Wednesday, August 1st

    CF Fitness A. Bench Press- Heavy 3 B. 3 Rounds for time; 25 Mixed DU’s 20 KB Swings- moderate to heavy 15 (HR) Pushups or Incline Pushups Performance A. Bench Press- 1RM B. 3 Rounds for time; 50 DU’s 25 KB Swings 70/53lbs 25 (HR) Pushups Weightlifting Snatch- Max Clean & Jerk- Max

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  • 28514465_10215166518093593_4896317571785814922_o
    30/07/2018

    Tuesday, July 31st

    CF Fitness A. Hang Power Snatch x1 OTM x15 Minutes, building to a heavy single B. Row 2K Performance A. Snatch- Max B. 1 Minute Max Effort, Airbike for Calories

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  • IMG_0057
    29/07/2018

    Monday, July 29th

    CF Fitness A. Take 15 Minutes to build to a heavy triple thruster (from the rack) B. 21-15-9 Reps for Time; DB Thrusters Pullups or Jumping C2B Pullups Performance A. Take 15 Minutes to build to a heavy thruster B. “Fran” 21-15-9 Reps for Time; Thrusters 95/65lbs Pullups Weightlifting Snatch...

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  • 10454901_606684729445569_209088961794574441_o
    21/07/2018

    July 23rd – July 28th

    Monday 7/23, Week 11 Warm Up-  Bike 3 Minutes- steady Then; 2 Sets Spiderman Stretch SL Front foot elevated split squat x6/leg Pallof Press (all right side THEN, all left side) x2 reps at each position of squat: 1/4, Parallel, Below Parallel CF Fitness A. Front Squat 3×5 –Over three working...

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  • 14/07/2018

    July 16th – July 21st

    Monday 7/16, Week 10 Warm Up-  Bike 3 Minutes- steady Then; 2 Sets Spiderman Stretch SL Front foot elevated split squat x6/leg Pallof Press (all right side THEN, all left side) x2 reps at each position of squat: 1/4, Parallel, Below Parallel CF Fitness A. Front Squat 5×5 –aim to increase...

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