Category: Daily WOD

Thursday WOD Bench mark double up

by Adm1n_Acc3ss, posted in Daily WOD

Helen
3 rounds for time
400m run
21 kb swing 24/16
12 pull ups

5min rest

Annie
50,40,30,20,10
Double unders
Sit ups

Gymnastics

Wednesday WOD Clean and jerk plus more….

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Hang Power Clean + Front squat W 3 sec pause

Metcon
5 Rounds for time
20 Hang power clean 45/30
20 Wall ball 10/6

Olympic Lifting
Clean and jerk
1-1-1-1-1

Tuesday WOD Push jerk and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push jerk
1-1-1-1-1
(must re rack bar no dumping)
super set
ME push up

Metcon
5 rounds for time
20 KB swing 32/24
15 air squats
10 push ups
5 Bar muscle up

Olympic Lifting
Split jerk
1-1-1-1-1

Monday WOD Overhead pause squat

by Adm1n_Acc3ss, posted in Daily WOD

Congratulation to all CFC members who participated in the weekend comp!! Also a big thank you to the volunteers who helped throughout the day.

It was a fun day and from behalf of all the CFC coaches we could not be more proud of everyone’s effort and commitment on the day.

 

Strength
Overhead Squat W 3 sec pause
1-1-1-1-1
(must re rack bar no dumping)

Metcon
For time 18min Cap
200m wall ball run
10 wall ball squats clean
3 wall climb
200m wall ball run
10 wall ball squats clean
6 wall climb
200m wall ball run
10 wall ball squats clean
9 wall climb
200m wall ball run
10 wall ball squats clean
12 wall climb

Olympic Lifting
Snatch
1-1-1-1-1