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CFSB WOD 5.17.2013: Push press, Burpee, and Sit ups

Posted by: Marc    Tags:  , , ,     Posted date:  May 16, 2013  |  No comment


The Workout for Friday, May 17th is Workout of the Day: 15' AMRAP 20 Push press (95/65) 20 Burpee box jump over (24/20) 20 Sit ups Rest 2' 10' AMRAP 10 Push press (95/65) 10 Burpee box jump over (24/20) 10 Sit ups Rest 2' 5' AMRAP 5 Push press (95/65) 5 Burpee box jump over (24/20) 5 Sit ups


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CFSB WOD 5.16.2013: Row, Wall ball shots, and Kettlebell swings

Posted by: Marc    Tags:  , , , , ,     Posted date:  May 15, 2013  |  No comment


The workout for Thursday, May 16th is Gymnastics: 4x12 Ring dips 4x12 Strict T2B 4x1:30 Handstand hold Workout of the Day: 250m Row 15 Wall balls (20/14) 10 KBS (32/24) Rest 1:1


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CFSB WOD 5.15.2013: Burpee pull-ups

Posted by: Marc    Tags:  , , , ,     Posted date:  May 14, 2013  |  No comment


The workout for Wednesday, May 15th is Strength: Deadlift 3x10 @70% Floor press 3x10 Workout of the Day: GI Jane 100 Burpee Pull-ups


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CFSB WOD 5.14.2013: Row, Pistol squats, and Hang cleans

Posted by: Marc    Tags:  , , , ,     Posted date:  May 13, 2013  |  No comment


The workout for Tuesday, May 14th Strength: Snatch + Hang snatch 7' EMOM @ 85% Snatch @ 90%, 95%, & 90% Workout of the Day: 2k Row 50 Pistols 30 Hang Cleans (155/105) 15' Cap


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CFSB WOD 5.13.2013: Handstand push ups, Lunges, and Double unders

Posted by: Marc    Tags:  , , , , ,     Posted date:  May 12, 2013  |  No comment


The workout for Monday, May 13th is Strength: Clean 1st pull w/3" pause 7x3 Tempo back squat (5" pause) 7x3 @70% Workout of the Day: 10' AMRAP 6 HSPU 30 DB Reverse lunges (35/25) 60 D.U.


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CFSB WOD 5.10.2013: Front squats, Pull ups, Snatches, Squats, Hand-release push ups, and sit ups

Posted by: Marc    Tags:  , , , , , ,     Posted date:  May 9, 2013  |  No comment


The workout for Friday, May 10th is 10' Death by front squats (@BW) rest 2' 5 Rounds 10 Strict pull ups 20 DB Snatches 40 Squats (15' cap) Then 1-2-3... 10 10-9-8... 1 Hand-release push ups Sit ups


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CFSB WOD 5.9.2013: Bike and Row

Posted by: Marc    Tags:  , , , ,     Posted date:  May 8, 2013  |  No comment


The workout for Thursday, May 9th is Gymnastics: 40-30-20-10 Wide-grip bar pull up Hollow body hold (seconds) Workout of the Day: 3 mile bike 1k row 3 mile bike 1k row


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CFSB WOD 5.8.2013: Squat jumps, Kettlebell push press, and Pull ups

Posted by: Marc    Tags:  , , , , ,     Posted date:  May 7, 2013  |  No comment


The workout for Wednesday, May 8th is Strength: Press 5x1 Workout of the Day: 5 Rounds 25 Squat Jumps (45/35) 20 KB Push press (24/16) 15 Pull ups


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CFSB WOD 5.7.2013: Rope climbs, Kettlebell swings, Wall ball shots, and Sit-ups

Posted by: Marc    Tags:  , , , , ,     Posted date:  May 6, 2013  |  No comment


The workout for Tuesday, May 7th is Strength: Clean + Hang clean + Split jerk 7' EMOM @80% rest 2' Clean & jerk 3x1 @90% Workout of the Day: Team WOD 2' ME Alternating rope climb Rest 30" 2' ME KBS (32/24) Rest 30" 2' ME Wall ball shots (partner) (20/16) Rest 30" 2' ME Alternating weighted sit-ups


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CFSB WOD 5.6.2013: Deadlifts, Burpees, Power cleans, and Squat clean thrusters

Posted by: Marc    Tags:  , , , , , ,     Posted date:  May 5, 2013  |  No comment


The workout for Monday, May 6th is Strength: Snatch 1st pull w/pause (3sec) 7x3 Pause front squat (3sec) 7x3 @65% Workout of the Day: 30 Deadlifts (135/95) 10 Lateral burpees 20 Power cleans (135/95) 20 Lateral burpees 10 Squat clean thrusters (135/95) 30 Lateral burpees then ME plank hold


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