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Thursday, 05 October 2017 00:00

10.05.17

Strength

EMOM 8

Hang Power Clean

 

WOD

Every 3 minutes x 4

15/12 Calorie Row

30 Double Unders

7 Burpees over the Rower

 

After Party

Goal Work/Mobility

Monday, 02 October 2017 00:00

10.02.17

Strength

Back Squat

5x5 @ ~70%

 

WOD

AMRAP 7

30 Double Unders

10 Bar Facing Burpees (use back squat bar)

 

After Party

EMOM 5

20 Sit Ups

Tuesday, 26 September 2017 00:00

09.26.17

Strength

Push Jerk

2, 2, 2, 2, 2

 

WOD

For Time:

50-40-30-20-10

Double Unders

15-12-9-6-3

Bar Facing Burpees

10-8-6-4-2

Deadlift 225/155

 

After Party

Tabata Hollow Rock

Dumbbell Row 

4x8

Friday, 08 September 2017 00:00

09.08.17

WOD

Choose ONE of the following gymnastics "WODS" for entire WOD. 

For Time:

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Clean and Jerks 115/75 (RX+ 135/95)

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Power Snatches 115/75 (RX+ 135/95)

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Thrusters

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run 

10 Bar Facing Burpees

 

"CFVF Gymnasty"

5 Pull Ups + 5 Box Jumps 24"/20" + 5 Toes to Bar + 10 Air Squats

"Mary"

5 HSPU + 10 Pistols + 15 Pull Ups

"Nate" 

2 Ring Muscle Ups + 4 HSPU + 8 KBS 70/53

Friday, 18 August 2017 00:00

08.18.17

"Light Kalsu"

For Time:

100 Thrusters 95/65

*EMOM 5 burpees

 

-OR-

 

"Kalsu"

For Time:

100 Thrusters 135/95

*EMOM 5 burpees

 

**25 minute cap

Friday, 11 August 2017 00:00

08.11.17

WOD


2 Rounds:

 

AMRAP 4

8 Wall Balls 20/14

8 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

*rest 1 minute*

AMRAP 4

8 Calorie Row

8 Burpees over the Rower

*rest 1 minute*

AMRAP 4

8 Handstand Push Ups

8 Front Rack Lunges 115/75 (RX+ 135/95)

*rest 3*

Wednesday, 02 August 2017 00:00

08.02.17

Strength

Snatch

6x2 @ ~65% with pause in catch

*Not tap and go. :60-:90 between sets.

 

WOD

2 Rounds For Time:

10 Power Snatch 95/65

10 Bar Facing Burpees

10 Overhead Squat

10 Bar Facing Burpees

 

After Party

Jerk Dips

5x2 @ 100%

Friday, 28 July 2017 00:00

Rene

Rene


7 Rounds For Time:

400 m Run

21 Lunges

15 Pull Ups

9 Burpees

*Weight Vest 20/14

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Tuesday, 25 July 2017 00:00

07.25.17

Strength

Front Squat

5 @ 75%

4 @ 80%

3 @ 85%

 

WOD

AMRAP 10

10 Box Jumps 24"/20"

10 Wall Balls 20/14

10 Burpees

 

After Party

5 x 10 Barbell Ab Roll Outs

Superset with Pinch Grip Plate Carry

Wednesday, 19 July 2017 00:00

07.19.17

Strength

EMOM 5

Snatch Pull + Hang Power Snatch + Power Snatch

Rest 1 full minute

EMOM 5

Power Snatch

 

WOD

Death By Calorie Row and Burpee

Odds: Calorie Row 2, 4, 6, 8, 10...

Evens: Burpees 2, 4, 6, 8, 10...

 

After Party

3 x ME Front Rack Holds

 

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