Warm-up & Sh' conditioning
WOD Max load: 6-4s: Strict DB Sh'Press. work the line EMOM 8min: 2 BB Shrug > 2 Muscle Cleans > 6 Push-press/Push-jerk AMRAP 10min: Srict Pull-up to Strict straight TTB (dual movement!) > 10 Sit-ups
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WOD games
Prac: forward roll..HS to wall..HS > forward-roll WOD 1: in pairs Tyre-flip + hop thru > 400mtr Run ...for total distance WOD 2: 7min max Burpies ..for reps Strength: Front Squat 6-6-4-4-2-2-2-2RM
WOD: KB Clean > Sit-ups > Rope climb(4mtr) > Burpies ...1min rotations, 4rounds for reps Gordon Brown CFP
OB: Clean Prac', then: WOD: "CINDY" 5 Pull-ups > 10 Push-ups > 15 Squats ...AMRAP: 20min MS: Muscle-up Prac' & progressions, then: WOD: "CINDY" ..as above This is my Dad; Fit & Strong @ age 73 ...powering through the Tyre-flip in yesterdays "Masters" WOD S&C: weighted positions Prac': Snatch
WOD: 500mtr Row > 10 Snatch > 50 DUs > 10 P'lette;shoot to L ...AMRAP: 20min MAINSTREAM Stretch & mobilise Skill: Hand-stands ..hold, balance, walk WOD: "ROSA": 10 HSPU > 400mtr Run ...5rounds for time .......................................................................................
ONBOARD Prac': BB Hang-Clean OB WOD: "ELIZABETH": 21-15-9: Clean > Dip ..for time See what you're missing when you sleep in? ..& mint form this morning Jonno: PB coming up fast @ 130k Warm-up: 10 OH pass> 10 OHS. Walk-lunge > P.bars travel
Skill: Standing broard-jump. 3 spans the box to attempt (36mtr) ..record best jump WOD: 5-10-15-20-15... American Swing > max Push-ups ...10min AMRepsAP Warm-up: Inch-worm>bear-walk>bridge-walk>Kip
Skill: Frog balance > Head-stands > Pike lever > Hand-stands > Walk the wall WOD: "CF-Puke' Deck of Death" Hearts= Box-jump Diamonds= TTB Spades= Thruster (30/45k) Clubs= Box-jumps (60cm) Jack=12, Queen=14, King=16, Ace=18 Joker: nominate anyone 20 Pistols Finish the deck -for time. Teams of three REST DAY
Hectic, crazy, awesome energy in the box yesterday Mean output in a killa workout. Welcome Josh; mean effort first time WODDING with the crew, ..& nicely done Wayne & Currie; RXing the WOD with impressive finishing times ..ya beat me ya buggas! Followed up with great vibes & primo form from our boxers. Thanks CFP members, you truly light up my life WOD "Mission possible"
15 Burpies > 30 DUs > 20 KBS (24/28k) > 20 RPUs > 15 Burpies > 30 DUs > 20 Dead-lift (70/100k) > 20 HSPU > 15 Burpies > 30 DUs > 20 strict Pull-ups > 20 Shoulder-OH (40/60k) > 15 Burpies > 30 DUs > 100mtr Waiters-walk (35/45k) > 20 TTB > 15 Burpies > 30 DUs > 20 GHD Sit-ups (10lb MB) > 20 Pull-ups > 15 Burpies > 30 DUs > 50 Wall-ball (14/20lb) > 50 Sit-ups ...for time |
CategoriesArchives
July 2018
AuthorLinda Begg |