Friday 8/22/14

Posted on Aug 21, 2014 in WOD | 0 comments

Strength:

 “Crossfit Total”

1 RM Back Squat

1 RM Strict Press

1 RM Back Squat

WOD:

 Conditioning Benchmark:

500 M Row for time

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Thurs 8/21/14

Posted on Aug 20, 2014 in WOD | 0 comments

WOD:

A) 1 Mile Run For Time

B) “Tabata”

-T2B

-Box Jumps (24/20)

-Burpees

*Score = FEWEST completed reps for each movement

 

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Weds 8/20/14

Posted on Aug 19, 2014 in WOD | 0 comments

Strength:

 A) Heavy Single Complex: Power Clean + Push Jerk + Split Jerk

WOD:

 B) EMOM 16:

Even – 1 Complex (80% of A)

Odd – 30 Sec Max DUs

CFU Spartan Crew

CFU Spartan

 

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Tuesday 8/19/14

Posted on Aug 18, 2014 in WOD | 0 comments

Strength:

A) Front Rack Lunges Heavy 8 
B) 3 x 8 @ 90%

WOD:

 3 RFT: 800 M Run 40 M OH Walking Lunge (45/25)

Congratulations to Robyn who recently won her age group at the Bare Hill Triathlon and then finished 58th (8th in her age group)out of over 2600 women at the Spartan Race! This force of nature usually trains in the mornings at 5:30!

CF Robyn

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Monday 8/18/14

Posted on Aug 17, 2014 in WOD | 0 comments

Strength:

A) Squat Snatch Heavy Single

B) 3 x 1 @ 90%
 
B) Deadlift Heavy 5

WOD:

 “Baseline”

For time:

500 M Row

40 Air Squats

30 ABMAT Situps

20 Pushups

10 Pullups

Coach Ralph working hard with the 6:30 PM Class

IMG_4622[1]

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Sunday 8/17/14

Posted on Aug 16, 2014 in WOD | 0 comments

Strength:

A) Handstand Walk Progression+ 1 x Max Handstand Walk 

WOD:

 For Time:

500 M Run

40 DUs

20 K2E

40 DUs

40 ABMAT Situps

40 DUs

20 K2E

40 DUs

500 M Run

Matt F is down 30 lbs since joining CFU! 

IMG_4869[1]

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Saturday 8/16/14

Posted on Aug 15, 2014 in WOD | 0 comments

Strength:

A) Power Clean Heavy Single

B) 3 x 1 @ 90%

WOD:

“Elizabeth”

21-15-9

-Power Cleans (135/95 or 70% of A)

-Ring Dips

 

 Alan cranking through some Sit-Ups, he normally trains in the evenings at 6:30IMG_4887[1]

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