Daily WOD

With a continuously running clock, complete 5 Thrusters every minute.   0 – 5:00 35/25kg   5:00 – 10:00 42.5/30kg   10:00 – 15:00 52.5/35kg   15:00 – 20:00 62.5/42.5kg   20:00 – 25:00 70/47.5kg   25:00 – 30:00 80/52.5kg   30:00 – 35:00 90/57.5kg ...

A) 5 rft: 400m Run 10 Strict HSPU 10 Strict Pull-Ups   B) 10 rft: 20 Double Unders 2 Devils Presses ...

A) Weightlifting   Or   B) 0 – 5:00 75 Wall Balls (9/6kg)   5:00 – 15:00 AMRAP 1, 2, 3… Wall Walks 10, 20, 30… Double Unders 3, 6, 9… Power Snatches (35/25kg)   15:00 – 20:00 2 Minute Plank     20:00 – 25:00 75 Situps   25:00 – 35:00 EMOM 12/10 Calories + 1 Clean [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) E2M x 7 Deadlifts (102.5/70kg) Bar-facing Burpees   Level – reps 1 – 8/8 2 – 10/10 3 – 12/12   B) E2M x 7 12 Goblet Lunges (20/15kg) 12 DB Hang Snatches (6L, 6R) ...

A) AMRAP in 10 minutes:   3-6-9-12… Thrusters (45/30kg) Toes-to-Bar   B) EMOM x 10   2 Power Cleans   It's time to apply all the recent thruster work in a metcon test. ...

A) Split Jerk 4 x 3 4 x 2 4 x 1   B) Tabata   - RKBS - Box Jumpovers (24/20”) - Calories ...

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 ...

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