Tuesday CFC WOD
For time:
50 Box Jumps (m:24 in box, f:18 in box)
50 Jumping Pull-ups
50 DB Swings (m:45lb,f:25lb)
50 Walking Lunges (25 each leg)
50 Knees to Elbows
50 Push Press (m:45lb,f:25lb)
50 Hip Extensions
50 Wall Ball Shots (m:16lb,f:10lb)
50 Burpees
50 Double Unders
Post time to comments.
Monday CFC WOD
Run 5k (3.1 miles) for time.
Post time to comments.
Friday CFC WOD
Hang Clean & Jerk 1-1-1-1-1-1
Post loads to comments.
Thursday CFC WOD
5 rounds for time:
20 Burpees
30 Wall Ball Shots (m:20lb,f:12lb)
Run 400 meters
Post time to comments.
Wednesday. Rest up, boys and girls.
Tuesday CFC WOD
For time:
Row 500 meters
+
3 rounds of
50 DB Swings (m: 40lb, f:25lb)
100 Jump Ropes
50 DB Push Press (m:25lb db’s, f:15lb db’s)
Run 400 meters
Post time to comments.
Monday CFC WOD
For time:
100 Squats
5 Ring Dips
75 Squats
10 Ring Dips
50 Squats
15 Ring Dips
25 Squats
20 Ring Dips
Post time to comments.
Friday CFC WOD
For time (25 minute time limit!!!):
(Scale weight and rounds as needed)
Row 1ooo meters
+
5 rounds of:
25 Pull-ups
7 Push Jerk (m:135lb,f:95lb)
Post load and time (or amount of completion) to comments.
Thursday CFC WOD
For time:
20 Deadlifts (1/2 bw), 1 Push-up
19 Deadlifts, 2 Push-ups
.
to
.
2 Deadlifts, 19 Push-ups
1 Deadlift, 20 Push-ups
Post bw, load and time to comments.
