CFF WOD 8.1.14

Strength

Snatch Press
Warm up set
15 w/bar (45/35)
Work sets
12-10-8-6-4-2 (increase weight each set)

WOD

3 rounds of
25 dumbell bench press (60/30)
100m row  sprint (as fast as possible)
Toes to bar=number of seconds it took to row 100m

CFF Summer Challenge WOD 7.31 (6.4)

Wu
Dynamic warm up followed by:

1 mile run for time.

WOD

Rx1
50 abmat sit ups
5 deadlifts (225/135)
5 box jumps (24/20)
20 double unders
10 deadlifts
10 box jumps
40 double unders
15 deadlifts
15 box jumps
60 double unders
20 deadlifts
20 box jumps
80 double unders
25 deadlifts
25 box jumps
100 double unders
50 abmat sit ups

Rx2
25 abmat sit ups
5 deadlifts (185/95)
5 box jumps (24/20)
20 double unders
10 deadlifts
10 box jumps
40 double unders
15 deadlifts
15 box jumps
60 double unders
10 deadlifts
10 box jumps
40 double unders
5 deadlifts
5 box jumps
20 double unders
25 abmat sit ups

CFF Summer Challenge WOD 7.30

WOD

“Grace” (10min cap)

30 Clean and Jerk (135lb/95lb)

8min recover/stretch/setup bands if needed

“Fran” (10min cap)

21-15-9

Thrusters (95lb/65lb)

Pull ups

CFF Summer Challenge WOD 7.29

Strength-

Max Pull ups
Max Dips
Max Plank
Max HSPU

WOD- “Karen”
150 Wall Ball shots (20/12lbs)

CFF Summer Challenge WOD 7.28

Partner WOD for time:

50 Pistol Squats
40 Hang Power Cleans (135/75)
30 Handstand Push ups
20 Chest to bar pullups
10 Bear Complex (135/75)

Partner A starts by running 400M.
Partner B starts working on the chipper.

**Once partner A returns from the 400m run, Partner B stops the chipper and runs 400m.
Now Partner A starts working on the chipper. When Partner B returns from the 400m run, they continue the chipper where they left off, and so on, until BOTH partners have completed chipper.

CFF Summer Challenge WOD 7.27

Skill- Butterfly/kipping pull ups
Or, if proficient with today’s skill…
Strength- weighted pull ups
5-5-3-1-1

WOD
For time:
50 Snatch Grip deadlift (225/135)
50 Close Grip Bench Press (155/85)
50 Ghd sit ups
(Athlete may partition exercises)
*Buyout*
50 Calorie Row

CFF Summer Challenge WOD 7.26

Skill/Strength- Tire Flip

Complete (5/3) tire flips.

WOD
7×1- 100m Row Sprints

7×1- 25m Run Backwards

7×1- 50m Sprints

CFF Summer Challenge WOD 7.25

Strength- Strict Press & Push Press

Find 1 Rep Max of each

WOD

5 min EMOM
6 box jumps (24/20″)
6 push press (115/55)

Rest 2min

5min EMOM
5 box overs
5 push press (135/75)

Rest 2min

5min EMOM
4 box jump burpees
4 push press (155/95)

CF Summer Programming WOD 7.24

WOD

21-15-9
DB Snatch (70/40#) (21-15-9 each arm)
Wall balls (20/12)
Farmer carry (70/40#) (100m-200m-300m)

CFF Summer Challenge WOD 7.23

400m Run
30sec Flexed arm hang
60sec wall sit
90sec Plank
400m Row
30sec Flexed arm hang
60sec wall sit
90sec Plank
Finish each round with 10 burpees

200m Run
15sec Hang on bar
60sec wall sit
60sec Plank
250m Row
15sec Hang on bar
60sec wall sit
60sec Plank
Finish each round with 6 burpees