A) E2M x 8 5 Bench Presses B) AMRAP in 16 minutes: 5 Devils Presses 10 Toes-to-Bar 15 Calories Another member of the Millennium club who will be celebrated at the CFK Christmas party tomorrow. [vc_gallery type="image_grid" images="29771" img_size="full" column_number="2"...
A) AMRAP in 14 minutes: 1. From 0:00 – 7:00 1-2-3-4-5… Strict Pull-Ups 5 Box Jumps (24/20”) 2. From 7:00 – 14:00 1-2-3-4-5...
A) Weightlifting Or B) Partner WOD “Bert” For time: 50 Burpees 400m Run* 100 Pushups 400m Run 150 Walking Lunges 400m Run 200 Air Squats 400m Run 150 Walking Lunges 400m Run 100 Pushups 400m Run 50 Burpees *Run together ...
A) E2M x 6 12 Deadlifts (102.5/70kg) 12 Wall Balls (10’. 9/6kg) Max Double Unders until 1:30 B) 3 x 3 minute AMRAPs 1 Minute Wall Sit Then AMRAP 10 Pushups 10 Alt V-ups - Rest 1 minute between intervals [vc_gallery type="image_grid" images="29764"...
A) E2M x 8 40m Plate Carry 10 Alt Gorilla Rows B) For time: 1000m Run Then 8 rounds of: 4 Strict Dips 8 Pull-Ups 12 Russian DB Swings - 16 minute time cap ...
A) E2M x 6 Thrusters Lateral Burpees Level – reps 1 – 8/8 2 – 10/10 3 – 12/12 - preferably, first choose a weight that is heavier than last Monday (e.g. Rx’d is 52.5/35kg) and then decide the appropriate rep range. B) Alt EMOM x 12 AMRAP in...
Partner or solo “Abbate” For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks 1600m Run ...
A) Alt EMOM x 10 minutes 5 – 10 Strict Pull-Ups 5 – 10 Strict HSPU B) For time: Buy in: 100 Double Unders 60 Alt DB Snatches (20/15kg) 50/40 Calories 40 Weighted Stepups (20/15kg) 30 Toes-to-Bar 200m Carry (20/15kg) 10 Wall Walks Cash out: 100 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) Weightlifting Or B) E5M x 7 rounds 30/24 Calories 15 Wall Balls (9/6kg) 10 Hang Power Cleans (50/35kg) (^62.5/45kg) (^ + 10 Burpees) ...
A) For time: 12-10-8-6-4 Deadlifts (125/85kg) 24-20-16-12-8 C2B Pull-Ups (^ 12-10-8-6-4 Bar Muscle-Ups) B) - 3 rounds - 1 minute per station - 30 seconds rest between stations Hollow Rocks Strict Toes-to-Bar Plank ...
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