Archive for the 2013 Category

December 31

Posted in 2013 on December 31, 2013 by Andy

WOD:
10 to 1 reps of:
Hang Power Cleans
Thruster
T2B

100m Run between each drop
in reps = so after 10 reps
after 9 reps after 8 reps
photo

December 30

Posted in 2013 on December 30, 2013 by Andy

Skill:
A1) OHS
5-5-5-5 practice
A2) DB/KB Step ups
4×10
A3) Supermans
4×15

WOD:
500m Row
4 Mins of Cindy
500m Row
4 Mins of Karen
500m Row
4 Mins of Cindy
500m Row
4 Mins of Karen
photo1

December 29

Posted in 2013 on December 29, 2013 by Andy

WOD:
12x Hang Pwr Cleans 155/115
20x Box Jumps
3 Rounds
2 Min Break Then:

15x Floor Press 155/115
15x Burpees
3 Rounds
2 Min Break Then:

15x DeadLift 155/115
Farmers Carry 100m
3 Rounds
photo 4

December 28

Posted in 2013 on December 28, 2013 by Andy

Skill work:
A1) Front Squats
5-5-5-5 30×0
A2) Stiff Leg KB DLs
4×10 30×0

WOD:
100x Double Unders
50x Wallballs
25x Push Jerks@ 155/115
15x Bar Muscle ups
2 Rounds
photo 5

December 25

Posted in 2013 on December 25, 2013 by Andy

photo

Merry Christmas and happy holidays from your CFSV family.

All Classes are closed today.

December 24

Posted in 2013 on December 24, 2013 by Andy

WOD:
12 Days of Xmas!!
1x Deadlift 275/185
2x Bar Muscle Ups
3x Pistols (Alternating)
4x Burpees
5x Box Jumps
6x T2B
7x WallBalls
8x KBS
9x Bar Push Ups
10x Goblet Squats
11x Mountain Climbers (2 count)
12x Jerks 155/95

Notes: Perform wods by moving
through the days as such:
Day 1x
Day 1x + Day 2x
Day 1x + Day 2x + Day 3x
Day 1x+Day 2x+ Day 3x + Day 4x
Day1x+Day2x+Day3x+Day4x+Day5x
Etc etc
photo[1]

December 23

Posted in 2013 on December 23, 2013 by Andy

Skill work:
A1) Bench Press
4×8 30×0
A2) Chin Up
4×10 30×0
A3) Weighted Ab mat Sit up
4×15 20×0

WOD:
10x HSPU
15x Front Squat 115/85
20x Pull ups
15x Push Press 115/85
30x Burpees
15x SDHP 115/85
40x Atomic Sit ups
15x Back Squats 115/85
50x Box Jumps
photo

%d bloggers like this: