Plan your week! We will have one Wod time on Thursday, July 4th at 10 a.m. Friday, July 5th we will only have 9 a.m., noon, and 5:30. There will be no CFK on Friday, July 5th. Deload Week Back Squat 5@40% – 5@50% – 5@60% WOD DU’s x 50 Burpees x 50 Run 200...Read More
Snatch Balance technique WOD Suitcase Carry x 200 Meters 5 Burpee penalty if you put the KB down KB Swings x 15 5 Rounds Watch this video on the Snatch BalanceRead More
Front Squat Take 90% of your 1RM add 10#s (40 total). (this is the same number you’ve been using for the last couple of weeks). 5@75% – 3@85% – 1+@95% Power Snatch x 5 (135/95) Run 400 meters 4 RoundsRead More
Overhead Press Using 90% of your 1RM, add 20#, then: 5@75%, 3@85%, 1+@95% “Tabata” Row for Calories Burpees Sit Ups Hand Release Push Ups 20 seconds of work, 10 seconds of rest, 8 rounds. Read More
Back Squat Take 90% of your 1RM add 10#s (40 total). (this is the same number you’ve been using for the last couple of weeks). 5@75% – 3@85% – 1+@95% WOD “The Chief” Max rounds in 3 minutes of: Power Cleans x 3 (135/95) Push ups x 6 Squats x 9 Rest 1 minute, repeat...Read More
Back Squat Take 90% of your 1RM add 10#s (40 total). (this is the same number you’ve been using for the last couple of weeks). 5@75% – 3@85% – 1+@95% WOD “The Chief” Max rounds in 3 minutes of: Power Cleans x 3 (135/95) Push ups x 6 Squats x 9 Rest 1 minute, repeat...Read More
Deadlift Take 90% of your 1RM add 10#s (40 total). (this is the same number you’ve been using for the last couple of weeks). 5@75% – 3@85% – 1+@95% Partner WOD 60-50-40-30-20-10 Wall Ball Double Unders Pull ups Only one person can work at a time. Complete the reps required for each movement before moving...Read More
