AFAP
15 Squat Cleans 70/50kg
30 Toes 2 Bars
30 Box Jumps 60/50cm
15 Muscle Ups
30 Shoulder 2 Overheads 40/30kg
30 Double Unders
15 Thrusters 60/40kg
30 Pull Ups
30 Burpees
100m Walking Lunge Plate Overhead 20/15kg
WOD | 12.10.2016
AFAP (As Fast As Possible)
4 rounds, each for time of
800m Run
Finisher is gonna be something fun.
WOD | 11.10.2016
AHAP (As Heavy As Possible)
Snatch
1-1-1-1-1-1
Clean & Jerk
1-1-1-1-1-1
StrengthWOD
20 Deadlift @50% of 1RM
-then
10-10-10 Deadlifts
WOD | 10.10.2016
AMRAP (As Many Rounds As Possible)
in 12′ of
3 Snatches 60/45kg
6 Clean & Jerks 60/45kg
9 Chest 2 Bar Pull Ups
54 Double Unders
Instructors WOD
TBA
Strongman WOD
EMOM for 20′
5 Burpees + 25m or 50m Carry something
WOD | 09.10.2016
AFAP (As Fast As Possible)
100 Pull Ups
200 Push Ups
300 Wall Balls 10/6 kg
CF Kids
TBA on the spot by the coach