Monthly Archives: August 2014

WOD

Part 1- Strict C2B Pull Ups, 3 Sets ME with 2 min rest between sets Part 2- 10 min AMRAP 5 Front Squats ( 115/75) 10 Hang Power Cleans (115/75) 15 KB Swings (53/35)

WOD

Part 1- Handstand hold 3 sets of 1 min holds, 2 min rest between sets Part 2- 12 min AMRAP 12 Deadlifts ( 225 / 155 ) 36 Double Unders

WOD

Part 1- Split Jerk, 3-3-3-3 Part 2- 4 Rounds: 30 sec of work-30 sec of rest T2B KB Thrusters (35/26) Burpees *Except Coach Ben…..

WOD

Part 1- 1 RM Broad Jump, 5 attempts * if you don’t stick the landing NO REP! Part 2- For time…. 21-15-9 Box Jump(24/20) Run 200m after each round

WOD

“Head Game” For time…. 1-10 Power Snatch (115/75) (5,5,4,4,3,3,2,2,1,1) Turkish Get Up(53/35)

WOD

Part 1- Back Squat, 10-10-10 Part 2- 10 min AMRAP 10 Push Press (95/65) 10 Goblet Squats 20 Sit ups

WOD

For time… 70 Double Unders 60 squats 50 Russian KB swings (53/35) 40 push ups 30 Power Cleans (95/65) 20 Wallballs ( 20 / 14 ) 10 Pull Ups *In order to RX this you must complete 2 Burpees at the top of every minute

WOD

Part 1- Deadlift, Tempo (4 sec, 2 sec, 3 sec) 3-3-3-3 Part 2- 7 min AMRAP 7 Burpees 14 Double Unders

Labor Day weekend

CFE will be closed Saturday August 30th and Monday September 1st for Labor Day weekend

WOD

For time… 1 Round 50 Push Ups Run 800 m -then- 2 Rounds 30 Push Ups Run 400m -then- 4 Rounds 20 Push Ups 200m run