CFK Perform A) E3M x 5 10-8-6-6-6 Back Squats B) - 6 rounds - 1½ minutes per round - 30 seconds rest between rounds 10 Deadlifts Max Calories ____________________________ CFK Fit A) E3M x 5 10-8-6-6-6 Back Squats B) - 6 rounds - 1½ minutes per round - 30 seconds rest between rounds 5 - 10 Deadlifts Max...
CFK Perform A) E1½M x 8 1-4: 1 Power Clean 1 Push Press 1 Power Clean 1 Jerk 5-8: 1 Power Clean 2 Jerks B) AMRAP - 4 rounds - 3 minutes per round - 1 minute rest between rounds 10 DB Hang Power Cleans 10 Deficit Pushups 100m Run ___________________________ CFK Fit A) E1½M x 8 1-4: 1...
CFK Perform EMOM x 35 1: 70 Double Unders 2: 15 Wall Balls (9/6kg) 3: 15 Toes-to-Bar 4: Burpees (max reps. 6”) 5: Rest _______________________________ CFK Fit A) EMOM x 35 1: 40 Seconds of Double or Single Unders 2: 10 - 15 Wall Balls 3: 10 - 15 Knee...
A) “Nate” AMRAP in 20 minutes: 2 Ring Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) B) 3 rounds for quality 10 Jefferson Curls 100 Flutter Kicks ____________________________ CFK Fit A) “Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Air Squats B) 3 rounds for quality 10 Jefferson Curls 100 Flutter Kicks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
CFK Perform A) E1½M x 8 1 Power Snatch + 1 OHS + 1 Snatch B) AMRAP in 7 minutes: 10 DB Snatches 10 Burpees over the DB - rest 2 minutes AMRAP in 7 minutes: 10 OH Lunges 10 V-Ups ______________________________ CFK Fit A) E1½M x 8 3 Power Snatches 100m Run B) AMRAP in 7...
CFK Perform A) E3M x 5 8 Deadlifts @ 65% 10 Ring Rows (Tempo – 3010) B) EMOM x 12 1: 15 CTB Pull-Ups 2: 3 Wall Walks ____________________________ CFK Fit A) E3M x 5 8 Deadlifts 10 Ring Rows B) EMOM x 12 1: 10 Pull-Ups 2: 20 Situps 3: 10 DB...
CFK Perform A) E1½M x 8 1 Power Clean + 1 Push Press 1 Squat Clean + 1 Jerk B) EMOM x 5 100m Row Rest 2 minutes E3M x 3 400m Run _______________________________ CFK Fit A) E1½M x 8 3 x (Power Clean + Push Press) 30 Second Wall Sit B) EMOM x...
CFK Perform A) EMOM x 28 1: 70 Double Unders 2: Max DB Bench Presses 3: Max KB Swings 4: Rest B) 3 rounds for quality: 1 Minute Plank 15 Barbell Romanian Deadlifts ___________________________________ CFK Fit A) EMOM x 28 1: 40 Seconds of Double or Single Unders 2: 12 DB Bench...
A) E3M x 5 8 Back Squats @ 65% 8 Strict Pull-Ups B) - 6 rounds - 2 minutes per round - 1 minute rest between rounds Rounds 1, 2 and 3: 24/20 Calories Max Toes-to-Bar Rounds 4, 5 and 6: 24/20 Calories Max HSPU ________________________________ CFK Fit A) E3M x 5 8 Back...
A) “Nancy” 5 rft: 400m Run 15 OHS (45/30kg) - 20 minute time cap B) Partner WOD 100 DB Snatches 80 Russian Twists 60 Shuttle Runs 40 DB Drags 20 Ring Dips or Kickback Burpees - You go, I go ______________________________________ Fitness A) “Nancy” 3 - 5 rft: 400m Run 10 OHS or Front Squats - 20 minute time...
