CFC 1.2.20 Metcon Complete 4 rds of: 25ft DB/KB Weighted Walking Lunge Steps 10 T2B/HKR 25ft DB/KB Weighted Walking Lunge Step each leg 5 Burpees Metcon (5 Rounds for reps) Complete 5 rds of the following: With a 90 sec running clock complete 150m Row In remaining time complete max reps of Wall Balls Rest […]
CFC 12.31.19 New Years Eve WOD 2019! (Time) AQAP with a partner complete 2019 total reps as follows: 150 Calorie Row 150 KB Swings (53/35) 150 Sit Ups 150 Wall Balls (20/14) 1000 Singles 150 Pull Ups / Ring Rows 150 Squats 119 Box Jumps (24/20) Time Cap: 35 mins Partners can divide the reps […]
12.31.19 Metcon Complete 2 sets of: 1 min/side Banded OH Complex 10 Ring Reverse Flys 10/side Banded External Rotations with elbow close to torso 10 Banded Pull Aparts 10 steps in each direction of Banded Monster Walks 10 Banded Squats (3 sec hold at the bottom) The Seven (Time) 7 Rounds of: 7 Handstand Push-ups […]
CFC 12.30.19 Metcon (Time) AQAP complete: 200m Run 60 Squats 60 Sit Ups 60 Push Ups 400m Run 40 Squats 40 Sit Ups 40 Push Ups 600m Run 20 Squats 20 Sit Ups 20 Sit Ups
12.30.19 Metcon 10/side On the floor Side Lying Windmills 10/side Samson Stretch 10/side Dynamic Pigeon Pose 10 reps of 1 Inchworm + 2 Scapula Push Ups 10 Prone WTY Stretches 10 Good Mornings with empty bar Metcon EMOM x 5 mins: 2 Hip Muscle Snatches + 3 Behind the neck Snatch Grip Push Press + […]
Legion 8 Metcon 8 Rounds For Time: 8 Thrusters 75/55 8 Chest-to-Bar Pull-ups 8 Clapping push-ups 8 Power Snatches 75/55 8 Knee-to-Elbows 8 Sumo Deadlift High-Pulls 75/55 8 Handstand Push-Ups 8 Toes-to-Bar Cash-Out 800m Run
CFC 12.28.19 Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 10 mins: 5 Pull Ups 5 Burpees Partners alternate between competed rounds. Rest 5 Mins Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 10 mins: 150m Row 15 HR Push Ups Partners alternate between competed rounds. Rest 5 Mins Metcon (AMRAP – Rounds […]
CFC 12.27.19 Metcon (AMRAP – Rounds and Reps) AMRAP x 28 mins of: 50ft Walking Lunge holding DB in each hand 21 Cal Row 15 Ab Mat Sit Ups 9 Pull Ups Rest 1 min after each set
12.27.19 Metcon 15/12 Cal Row 1 min/side Couch Stretch Then compete 2 sets of: 10 Step Banded Monster Walk Complex: Froward, Backward, Left Right) 5 Banded Squat Holds (5 sec at the bottom of squat) 10 Banded Pull Downs 10 Banded Upright Rows 10 Banded OH Tricep Press 5 No Jump Burpees Metcon (Time) AQAP […]
CFC 12.24.19 Christmas Eve Wod (Time) AQAP complete: 24 Push Press (75/55) 24 Pull Uups 24 Snatch (75/55) or 24 Alternating DB Snatch 24 Wall Balls (20/14) 24 T2B / HKR 24 HR Push Ups 24 Box Jumps (24/20) 24 Back Squats (75/55) 24 UNBROKEN Double Unders (or 359 singles) 24 Thrusters (75/55) or DB […]
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
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