Posts by CFPH

Sunday’s WOD

L2 3x 50m OH carry (DB) Heaviest weight for each arm. UB WOD 3 RFQ 8 TGU per side 20 banded good morning 20 s L hang from bars 20 lateral step overs

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Sunday’s WOD

Sunday L2 Skill 50m Max 1 Arm Farmers Carry WOD ANNIE 50-40-30-20-10 Double Unders Abmat Situps

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Saturday’s WOD

Saturday L1 WOD 3 RFT: 20 goblet Squat 50m KB 1 arm farmers carry (R) 50m KB 1 arm farmers carry (L) 10 Burpees L2 WOD 3 RFT w/ partner Partner 1: Row 500m Partner 2: Overhead Barbell Hold (95/65) Partner 1: Overhead Barbell Hold(95/65) Partner 2: Row 500m Partner 1: 20 Squat Cleans(95/65) Partner…

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Friday’s WOD

Friday L1 Friday WOD AMRAP 12 min Row (20/18) Calories 10 Push Press 10 Durante (kneeling) Pull Ups L2 Skill Sumo Deadlift 5×5 WOD AMRAP in 14 minutes 20 alternating DB Snatch (50/35) 10 Burpee Box Jump 2 Wall Walks

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Thursday’s WOD

Thursday L1 Thursday WOD Alt EMOM 16 ODD: 2-4-6-8-2-4-6-8 Deadlift. EVEN: 12 Box Jump L2 Skill Back Squat 3×5 WOD Alternating Tabata V-Ups Push Ups

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Wednesday’s WOD

Wednesday L1 WOD 5 RFT 20 KBS 10 Box Dip 50 Single Unders L2 WOD 5 RFT Run 1 lap 10 G.I. Janes (burpee pull ups) 15 KBS (72/53) concept 2 rowing wod: Short 5 x 1000m / 1 min easy Row five 1000 meter pieces. Row for one minute at light pressure between each…

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Tuesday’s WOD

Tuesday L1 WOD For Time Run 1 lap 30 Situps 30 Ring Rows Run 400 20 Situps 20 Ring Rows Run 200 10 situps 10 Ring Rows L2 Skill Strict HSPU Progression WOD Alt EMOM 16 minutes ODD: 4-6-8-10-4-6-8-10 Deadlift (245/165) EVEN: 8 T2B, 8 Box Jump (24/20)

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Monday’s WOD

Monday L1 WOD 15-9-6-3-6-9-15 Wall Balls (14/10) Burpees L2 Skill Hang Snatch (Above Knee) 6×2 WOD 7 RFT 14 OH Alternating Lunge (75/55) 28 Double Unders concept 2 rowing wod: Short 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy Row five intervals in a…

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Sunday’s WOD

Sunday L2 Skill DB Single Arm High Pull (Upright Row) 3×12 WOD For Time Row 2000m EMOM 4 burpees over the erg

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Saturday’s WOD

Saturday L1 WOD 15 min AMRAP 250m Row 10 push press 200m run 10 front squats L2 WOD For Time w/ partner 21 Thrusters (95/65) 21 Pull ups 3 laps 15 thrusters 15 pull ups

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