by CFSA Staff | Apr 22, 2018 | Blog, WOD
Monday, Apr 23, 2018 L200 A. Pistol Skill Work B. For Total Reps: 2 Minutes: Russian KBS (70/53) 2 Minutes: Burpee Box Jump Overs (24/20) 2 Minutes: Alt. Pistols 2 Minutes: Burpee Box Jump Overs 2 Minutes: Russian KBS L100 A. Strict Pull Up Strength Work: 5 x 5 B. For...
by CFSA Staff | Apr 15, 2018 | Blog, WOD
Monday, Apr 16, 2018 L200 A. Pause Front Squat: 5 x 3 *Tempo 3-2-1. B. Three sets of 3 minute sprints: – 10 Alt. In-place Reverse KB Lunges (1 KB @ 53/36) – 10 Box Jumps (24/20) – 15 KB Swings 53/36 *Rest 90 seconds between rounds. Start where you...
by CFSA Staff | Apr 8, 2018 | Blog, WOD
Monday, Apr 09, 2018 L200 A. Every 7 minutes for 28 minutes (4 sets): – 50 Double Unders – 10 Push Press (115/75) – 10 Back Squat (115/75) – 400m Run *Rest with time remaining L100 A. Double Under Skill Work B. Every 4 minutes for 16 minutes (4...
by CFSA Staff | Apr 1, 2018 | Blog, WOD
Monday, Apr 02, 2018 L200 A. Every 2 minutes on the minute: – 5 Bench Press Same weight for all 5 sets. Team up with partner, alternate minutes. B. In Teams of Three: 15 Minute AMRAP – Station 1 = 500m Row – Station 2 = AMRAP 10 C2B / 10 Burpees...
by CFSA Staff | Mar 25, 2018 | Blog, WOD
Monday, Mar 26, 2018 L200 A. Deadlift: 6 x Varies – Set 1 = 5 reps at 75% – Set 2 = 5 reps at 80% – Set 3 = 3 reps at 85% – Set 4 = 3 reps at 90% – Set 5 = 2 reps at 95% – Set 6 = 2 reps at 95% *Rest approx. 2 minutes between sets...
