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Friday, 13 October 2017 00:00

Fran

WOD

FRAN

21-15-9

Thrusters 95/65

Pull Ups

 

Strength

Back Squat 

1x5 + 5 lbs from 10/6

Monday, 09 October 2017 00:00

10.09.17

Strength

Back Squat 

5x5 + 5 lbs from 10/02

 

WOD

9-12-15

Thrusters 95/65

Pull Ups

 

After Party


EMOM 5

20 Sit Ups

 

 

Friday, 06 October 2017 00:00

10.06.17

Strength

Back Squat 

1x5 @ ~80-85%

 

WOD

200 m Run

9-6-3

Thrusters 135/95

Chest to Bar Pull Ups

200 m Run

15-12-9

Thrusters 95/65

Pull Ups

Monday, 18 September 2017 00:00

09.18.19

Strength

Deadlift 2, 2, 2, 2, 2

 

WOD

AMRAP 8

Choose one for entire AMRAP

"CFVF Gymnasty"

"Mary"

"Nate"

 

EMOM 5

20 Sit Ups

Friday, 15 September 2017 00:00

09.15.17

WOD


For Time:

400 m Run

27 Wall Balls 20/14

21 Pull Ups

15 Thrusters 95/65

9 Hand Stand Push Ups

400 m Run

21 Wall Balls

15 Pull Ups (Chest to Bar)

9 Thrusters 95/65 (RX+ 115/75)

6 Handstand Push Ups (RX+ 4 inch deficit)

400 m Run

15 Wall Balls

9 Pull Ups (RX+ 6 Muscle Ups)

6 Thrusters 95/65 (RX+ 135/95)

3 Handstand Push Ups (RX+ to 8 inch Deficit)

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

Monday, 14 August 2017 00:00

08.13.17

Strength

EMOM 10

Odd: :30 Double Unders

Even: 5 Strict Pull Ups + 5-10 Kipping/Butterfly Pull Ups

 

WOD

5 Rounds For Time

5 Deadlift 115/75 (RX+135/95)

5 Hang Squat Clean

5 Front Squats

5 Shoulder to Overhead

*Every round unbroken. If you break within the round, immediately do 10 bar facing burpee penalty.

 

After Party

EMOM 5

20 Sit Ups

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.

Friday, 21 July 2017 00:00

07.21.17

WOD

For Time:

200 m Run

20 Power Snatch 95/65

200 m Run

20 Thrusters 115/75

200 m Run

20 Clean and Jerk 135/95

200 m Run

20 Chest to Bar Pull Ups

RX+ all at 135/95

Tuesday, 18 July 2017 00:00

07.18.17

Strength

Front Squat

1x5 @ 70%

1x4 @ 75%

1x3 @ 80%

WOD

For Time:

20 Toes to Bar

20 Box Jumps 24"/20"

20 Pull Ups

20 Hang Power Cleans 115/75

20 Back Rack Lunges (R+L=2)

 

After Party

5x 10 Barbell Ab Rollouts 

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