Month: October 2016

november-1CFE:

6 rft:
300m run
50 double unders
200m farmer carry
10 V ups

CF:

A. Warm Up
B. EMOM 10 1x Squat Clean
* Start 75% add 5/2.5lbs each min
C. 4 RFT
500 Meter Row
10 Bar facing Burpees
10 Front Squats 155/105

october-29CFE:

3 rft:
40 KBS
30 wallballs
20 KB sdhp
10 hspu
1600m

CF:

A. Warm Up
B. AMRAP 20
10 Push Press 115/75
10 Box Jump 24/20
10 C2B Pull-Ups
C. 3 Rounds
15 GHD Sit-Ups
15 Cal Row
15 K2E

october-27CFE:

Planks: 15 sec on/15 sec rest
30 sec on/15 sec rest
45 sec on/15 sec rest
60 sec on/15 sec rest
45 sec on/15 sec rest
30 sec on/15 sec rest
15 sec on/15 sec rest
Then: 1600m, 10 walking lunges, 2min rest
800m, 20 walking lunges, 90 sec rest
400m, 30 walking lunges, 30 sec rest
200m, 40 walking lunges

CF:

A. Warm Up
B. CF Open 13.1
AMRAP 17
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 burpees
Snatch remaining time 210/120
C. 6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats 205/145

october-28CFE:

400m
20 jumping air squats
400m
20 burpees
400m
20 pull-ups
400m
20 donkey kicks
400m
20 goblet squats
400m

CF:

A. Warm Up
B. EMOM 10 1x Squat Clean
* Start 70% add 5/2.5lbs each min
C. 5 RFT:
3 Strict Deficit HSPU 2×45/45
6 KB Swing 70/53
9 T2B
12 1-Arm KB Squat 70/53 (6 per side)

october-26CFE:

5min plank, 10 burpee penalty every time you break,
Then 10 rds, 1min rest between rds
2m AMRAP
10 KBS
100m sprint
10 mountain climbers (ea leg)
100m sprint

CF:

A. Warm Up
B. EMOM 10 1x Squat Snatch
* Start 70% add 5/2.5lbs each min
C. 5 RFT:
12 Thrusters 95/65
12 Pull-Ups

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