WOD 12/16/17

METCON

“Fat Helen”

5 Rounds

400m Run
12 Pull Ups
21 Swings (55/35)

ADVANCED

“Obese Helen”

5 Rounds

400m Run
12 Pull Ups (CTB)
21 Swings (70/55)


 

WOD 12/15/17

STRENGTH

Deadlift – Dynamic
3 Reps every 30s for 8min.
– Small Increase from 10/27/17

METCON

20m EMOM

A) 6 DB Lunges (35/25)
5 DB Thrusters (35/25)
B) 25 Double Unders

ADVANCED

20m EMOM

A) 6 DB Lunges (55/35)
5 DB Thrusters (55/35)
B) 30 Double Unders


 

WOD 12/14/17

OLYMPIC WEIGHTLIFTING

8m EMOM

Snatch
Snatch + 2 OHS

METCON

30-24-20-16
DB Snatch (35/25) – Total Reps
300m Row

ADVANCED

30-24-20-16
DB Snatch (55/35) – Total Reps
300m Row


WOD 12/13/17

STRENGTH

Press-Dynamic Effort
2 Reps every 30s for 8 Min.
– Small Increase from 10/25/17

METCON

1000m row, then:

10-1
Deadlifts (185/135)
Burpees

Then, 800m Run

ADVANCED

1000m row, then:

10-1
Deadlifts (255/185)
Burpees over bar

Then, 800m Run


A peek at some of our CFC athletes hitting some heavy Clean singles after a tough Oly focused strength and skill session working on small tweaks and positional fixes. Even under fatigue, our athletes still managed to hit some heavy numbers and a few PR’s! Check out the link below to view the video!

WOD 12/12/17

OLYMPIC WEIGHTLIFTING

8m EMOM

2 Clean & Jerk

METCON

10m AMRAP

5 Power Cleans (135/95)
10 Pull Ups
200m Run

ADVANCED

10m AMRAP

5 Power Cleans (185/155)
10 Pull Ups (CTB)
200m Run


 

WOD 12/11/17

STRENGTH

Front Squat – Dynamic Effort
2 Reps every 30s. for 8 Min
– Small Increase from 10/23/17

METCON

8m AMRAP

200m Run
10 Push Ups
15 Wallball (20/14)

2m Rest

8m AMRAP

300m Row
10 Sit Ups
15 Box Jumps

ADVANCED

8m AMRAP

200m Run
10 Ring Dips
15 Wallball (30/20)

2m Rest

8m AMRAP

300m Row
10 Toes to Bar
15 Box Jumps


WOD 12/9/17

METCON

15m AMRAP

5 Manmakers (35/25)
10 Pull Ups
20 Double Unders

ADVANCED

15m AMRAP

5 Manmakers (55/35)
10 Bar Muscle Ups
20 Double Unders


CFC Barbell Club

Coach Crazy Ivan will be home in time to run the CFC Barbell Club this morning for hands on Olympic Lifting coaching! We will be working on the Clean & Jerk this week! Get your tape, chalk and Oly shoes ready!!


 

WOD 12/8/17

STRENGTH

Deadlift – 4×5

METCON

5 Rounds

200m Run / 300m Row
9 Overhead Squats (95/65)
12 Burpees

ADVANCED

5 Rounds

200m Run / 300m Row
9 Overhead Squats (135/95)
12 Burpees (over bar)


CFC Barbell Club

Coach Crazy Ivan will be home in time to run the CFC Barbell Club this coming Saturday (12/9/17) for hands on Olympic Lifting coaching! We will be working on the Clean & Jerk this week! Get your tape, chalk and Oly shoes ready!!


 

WOD 12/7/17

OLYMPIC WEIGHTLIFTING

10m EMOM

Clean
Clean & Jerk

METCON

3 Rounds

300m Row
10 Hang Power Cleans (135/95)
20 Push Ups

ADVANCED

3 Rounds

300m Row
10 Hang Power Cleans (155/115)
20 Ring Dips


CFC Barbell Club

Coach Crazy Ivan will be home in time to run the CFC Barbell Club this coming Saturday (12/9/17) for hands on Olympic Lifting coaching! We will be working on the Clean & Jerk this week! Get your tape, chalk and Oly shoes ready!!


 

WOD 12/6/17

STRENGTH

Press – 4×5

METCON

500m Row, Then:
21-15-9-15-21
Swings (55/35)
Pull Ups
Then, 400m Run

ADVANCED

500m Row, Then:

21-15-9-15-21
Swings (70/55)
Pull Ups (CTB)

Then, 400m Run


CFC Barbell Club

Coach Crazy Ivan will be home in time to run the CFC Barbell Club this coming Saturday (12/9/17) for hands on Olympic Lifting coaching! We will be working on the Clean & Jerk this week! Get your tape, chalk and Oly shoes ready!!