10.1.14
CFE:
MOB
DYNWU
50 WB Buy In
1200m Run
20 Pull-ups
600m Run
20 Pull-ups
1200m Run
CF:
MOB
DYNWU
A. Judge WOD: 10M AMRAP
10 Burpee Box Jump (24/20)
10 KBS (2P/1.5P)
10 T2B
B. Snatch: 12M
1 Full + 1 Hang
Increase Load to Heavy 1R
Month: September 2014
9.30.14
CFE:
MOB
DYNWU
8 by 100m. Rest 30s
4 by 200m. Â Rest 30s
2 by 300m. Rest 30s
Rest 3M then Repeat
CF:
MOB
DYNWU
A. GWOD: Butterfly Pull-up
Skill and Proficiency Work
B. Back Squat
6-4-4-2-2-2
Front Squat
4-4-4-4-2-2
*Increasing and Working to Heavy Set
C. 8M CAP
75 Dbl Unders
50 Hang Cleans (95/65)
25 Push Press (95/65)
*Max Reps Muscle Ups or Ring Dips in Remaining Time
9.29.14
CFE:
MOB
DYNWU
WOD:
1000m Row
100 DU
1600m Run
CF:
MOB
DYNWU
A. Judge WOD : Each Athlete will work with a Judge. Learning to No Rep and what to look for in Movement Pattern for Each Rep. 8M CAP
60 Wallballs (20/14)
30 Clean and Jerk (135/95)
B. 5K RunÂ
9.27.14
FREE WORKOUT TODAY AT 9AM!! Bring a Friend!!
No Experience is Required. Child Watch is Offered for $5.
CFE:
MOB
DYNWU
“Petersons Ghost”
***CFE will start at 8am today instead of 830am
CFCore @ 830am with Coach April
CF Meets at 930am and 1030amÂ
930am Class will be a Box Swap with SECF. 1030am Class will be Progressions and Regular CF
MOB
DYNWU
Partner WOD:
20 Clean and Jerk (135/85)
20 Burpees
Run to SECF
40 Pull-Ups
40 KBS (53/35)
Run to CFSF
20 DL (135/85)
20 Thrusters (135/85)
Run to SECF
40 Situps
40 T2B
Run to CFSF
20 Pushups
20 S2O (135/85)
9.26.14
CF:
MOB
Friday Fun-Day WU : Coaches Choice
A. GWOD: 2 Rds
1M Dead Hang Hold
2M Plank Hold
5-10 Strict Pull-ups
B. Tabatas
Air Squats
BB Row (45/35)
Good Mornings (45/35)
Backward Jump Rope
Russian KBS (53/35)
Lying Toe to KB
C. Cool Down with a Group 6min Run or Isolation Work
9.25.14
CFE:
MOB
DYNWU
WOD
4 RFT
800m Run
15 KB Thrusters
15 Burpee Box Jumps
CF:
MOB
DYNWU
A. GWOD
8M Handstand Walk Progression
B. For Time:
1 Rope Climb
100m Sprint
2 Rope ClimbsÂ
200m Sprint
3 Rope Climbs
300m Sprint
3 Rounds of Cindy: 5 Pull-ups/10 Pushups/15 Air Squats
300m Sprint
2 Wall Climbs to HSPU
200m Sprint
1 Wall Climbs to HSPU
100m Sprint
C. Push Press
2-2-2-2-2
Increase Load to Heavy 2R from Rack
