10.29.15 WOD
EMOM x 20 min Row 200m Sled Run 60m, 90/75# x 4 Pull-ups x 10 Burpees x 15 Box Jumps, 24/20” x 10 Extra Credit…, Pigeon Hold – 4E/S x :45 Couch Stretch – 4E/S x :45 Side Lunge + Standing Curl – 4 x 10 Banded Face Pulls – 4 x 15…
EMOM x 20 min Row 200m Sled Run 60m, 90/75# x 4 Pull-ups x 10 Burpees x 15 Box Jumps, 24/20” x 10 Extra Credit…, Pigeon Hold – 4E/S x :45 Couch Stretch – 4E/S x :45 Side Lunge + Standing Curl – 4 x 10 Banded Face Pulls – 4 x 15…
Clean or Snatch – HS for the day (20 min cap) If you can not Clean or Snatch Substitute with: Bench Press – 5 x 1 (Based on feel) or Ring Push-ups – 5 x ME Then…, Time Cap: 4 minutes Speed Ladder DI 7 Front Squats 265/175 5 Front Squats 285/185 3 Front Squats 295/195…
General Warm up #1 Then…, Snatch Warm-up Then…, Time Cap: 8 minutes Board Side 3 rounds for time of: 75 Double Unders or 150 Singles 8 Overhead Squats, 155/105# Rest 4 min Then…, Time cap: 8 minutes Rig Side 3 Rounds for time of: 10 Toes-to-bar or 15 Knee to Midline 8 Hang…
General Warm-up #2 Then…, Clean Warm-up Then…, Clean & Jerk – 83% x 5 sets (1+2) or 5 sets (1+1 Based on feel) Then…, Back Squat (No Bounce!) – 85% x 3 reps x 5 sets or 5 set x 3 reps (Based on feel) Then…, Time Cap: 10 minutes 15-12-9 reps for time…
Event Schedule 8:00am: Doors open 8:30am: Athlete briefing and warm-up 9:00am: 1st Heat Barbell for Boobs In-House Competition Fundraiser: Saturday, October 24, 2015- (Same Gender: M/M/M-F/F/F) WODs Announcement: WOD #1 “Awareness” AMRAP in 6 Min Of: Sled Pull, 135/90# Sprint & Tag Partner Example: One athlete works at a time. Athletes tag and go for…
Upcoming CFG Events and News This Week: Saturday Classes will be canceled for our Barbell For Boobs Event. BarBell For Boobs Teams of Three Roster Here EMOM x 30 Min Of: 20 Push-ups (Elbows In) 20 Weighted Sit-ups, 25/15# 50 Double-Unders or 100 Singles 40 (Total) Mountain Climbers No Extra Credit Barbell…
Upcoming CFG Events and News This Week: Saturday Classes will be canceled for our Barbell For Boobs Event. BarBell For Boobs Teams of Three Roster Here General Wu #2 Then…, Power Clean & Power Jerk – (Based On Feel) 5 sets x (1+1) Then…, Overhead Squat (Rack) – 3 sets x 2 reps Then…,…
Upcoming CFG Events and News This Week: ROMWOD (Range of motion) class added to schedule: Sundays @ 9:30am Open Floor Sundays 10am-12:30pm. 2015 CFG In-House Team Competition WOD 2 Photo Gallery here. Photo credit: Matt Hein General Wu # 2 Then…, Snatch or Clean Wu (3min) Then…, Snatch or Clean – (Based On Feel) 5…
Upcoming CFG Events and News This Week: ROMWOD (Range of motion) class added to schedule: Sundays @ 9:30am Open Floor Sundays 10am-12:30pm. 2015 CFG In-House Team Competition WOD 2 Photo Gallery here. Photo credit: Matt Hein WOD: In Teams Of Two EMOM x 8 Minutes ODD: Row or Bike 15 Cal EVEN: 10 Burpees…