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CFN 16.5 Tips and Strategies

Well, we all talked about this happening, we just didn’t want to believe it. My heart sunk as the words “14.5″ left his mouth. For those that have never done this wod before….be grateful. It’s going to be one big gut check! Remember, this workout is for time, so we can’t be saved by the clock. Get er done!

21-18-15-12-9-6-3
Thrusters 95/63
Bar Facing Burpees

Thrusters

Break this up really early. 9-7-5 (21), 7-6-5 (18), 8-7 (15), 7-5 (12), then trying to do 9-6-3 unbroken would be the largest sets I would suggest. 7-7-7, 6-6-6, 5-5-5, 4-4-4, 3-3-3, 6, 3, is probably what everyone should be doing on these. Don’t bite off more than you can chew in the workout, or it’s going to be a long way to the finish. There are alott of thrusters, so do them at a methodical pace. ¬†If you’re comfortable with an open grip (thumbs don’t wrap), then use it. Wearing weightlifting shoes will depend on if you like/dislike doing a ton of burpees in them.

Burpees

Oh man. Makes me sweat just writing about them. No matter how much it hurts, you have to keep moving. Don’t jump down and up if these tend to spike your heart rate. Stepping¬† down and stepping back up prior to jumping over the bar is a great idea. For some people burpees will shoot that heart rate right up no matter what. If that’s the case, break these up as well. Sets similar to the thrusters should make it manageable.

This workout could take some 20-30 minutes to complete. Please make your best effort to come on Saturday, as we will be closed Sunday in observance of Easter.

After the open on Saturday, we will be having a BYOB pizza party. Rumor has it, there will also be a volley ball net set up. Please join us.


7/26/17 Training

Snatch Complex

1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat up to 80% of what you got last week.

Conditioning:

18-15-12
Shoulder to Overhead 155/103 – Comp 185/123

36-30-24
Box Jumps 24/20 – Comp 30/24

Run 200 after first round
Run 400 after second round
Run 600 after last round


7/25/17 Training

Bench
35×5 45×5 55×5 65×5 75×5

Accessory Work

5×30 seconds for each movement. Rest 1:30 after every round

DB Bench 50/30
Tuck Ups
Push-ups/
Dips
Hollow Rocks
Box Dips
Strict Knees to Elbows
Banded Tricep Ext blue/red

CFN Sprint Program On Wodify


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