Tuesday’s WOD

By CFPH | August 14, 2018 | 0 Comments

Tuesday L1 WOD 4 rds for time of 400m run 20 sit ups 15 HR push ups L2 Skill Single Leg Deadlift 3×10 (per side) WOD For Time 20 Power Cleans (115/75) 15 Burpee box jump 20 Shoulder to OH (115/75) 15 Burpee box jump 20 Deadlift (115/75) 15 Burpee box jump 20 Front Rack…

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Monday’s WOD

By CFPH | August 13, 2018 | 0 Comments

Monday L1 WOD “Vomit Comet” 10 rds for time of 10 American Swings 10 burpees Skill Bulgarian Split Squat 3×10 (per side) WOD AMRAP in 15 min 400m Row 15 American Swings (52/35) 30 Goblet Squats (52/35) concept 2 rowing wod: Short 6 x 500m / 2 min easy Row six 500 meter pieces. Row…

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Sunday’s WOD

By CFPH | August 12, 2018 | 0 Comments

Sunday L2 Skill Strict Dip 5×5 WOD 4 RFT 400m Run 24 DB snatch (50/35) 12 Box Jumps (24/20)

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Saturday’s WOD

By CFPH | August 11, 2018 | 0 Comments

Saturday L1 WOD Dead Lift 5×5 Bench Press 5×5 Finisher 50 hollow rocks L2 WOD Partner Chipper 80 HSPU/HS Hold 80 Front Squat/Front rack hold (65/55) 80 T2B/ Bar Hang 80 Cal Row/Plank

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Friday’s WOD

By CFPH | August 10, 2018 | 0 Comments

Friday L1 WOD 30-20-10 KB DL box step ups 24/20 300m row after each rd L2 Skill Romanian Deadlift 3×8 WOD Quadruple Alt EMOM: 16 1. 10 Single Arm Swing (R) 2. 10 Single Arm Swing (L) 3. 10 Reverse goblet lunge 4. 30 Double Unders

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Thursday’s WOD

By CFPH | August 9, 2018 | 0 Comments

Thursday L2 Skill Back Squat: 3×8 WOD 5 RFT 10 Med Ball Cleans 6 Over the Ball Burpees 3 Wall Walks

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Wednesday’s WOD

By CFPH | August 8, 2018 | 0 Comments

Wednesday L1 WOD 5 rds for time of 400m run 20 sit ups 10 hr push ups L2 WOD Run 2 Laps THEN 3 Rounds 10 Clusters (95/65) 10 C2B THEN Run 2 laps concept 2 rowing wod: Short 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes…

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