CFF Summer Challenge WOD 7.22

WOD 1: Helen

3 rounds for time of:
400m run
21 kb Swings (1.5 pood/1 pood)
12 Pull ups
*Recover/Stretch/Hydrate 7min

WOD 2: Annie

50-40-30-20-10
Double Unders
Ab Mat Sit Ups

Rx2
Twice as many single unders
Half as many sit ups

CFF Summer Challenge WOD 7.21

Partner WOD
“Fight Gone Bad”

3 Rds
3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

With a running clock, one partner performs each exercise for one minute while the other partner motivates.
Then the next partner performs a round. Each partner must complete 3 rounds.

CFF Summer Challenge WOD 7.20

WOD

1min Front squat (95/55)
1min Hang Clean (95/55)
1min REST
1min OHS (95/55)
1min Hang Snatch (95/55)

2min REST ::add weight::

1min Front squat (115/75)
1min Hang Clean (115/75)
1min REST
1min OHS (115/75)
1min Hang Snatch (115/75)

2min REST ::add weight::

1min Front squat (135/95)
1min Hang Clean (135/95)
1min REST
1min OHS (135/95)
1min Hang Snatch (135/95)

Add TOTAL # of Reps for score.

CFF Summer Challenge WOD 7.19

Strength- Snatch

Find 1RM

WOD:

10min AMRAP
10 Power Snatch (115/85)
20 GHD Sit ups/Weighted AbMat Sit Ups (20/12)

CFF Summer Challenge WOD 7.18

WOD: For time with a 28 MIN CAP

Rx1
5 Rounds of:
10 Burpee Box Jumps (30”/20”)
20 Ring Dips
30 Second L Sit Hold
40 Overhead Walking Lunges (45/25)
50 Double Unders

Rx2
10 Burpees (20’/3 plates)
20 Box Dips
30 Knee raise hold
40 Overhead walking Lunges (25/10)
50 Single Unders

CFF Summer Challenge WOD 7.17

Skill- Handstand Progression

Rx1
Handstand Push ups For Reps

Handstand Walk For Distance

Rx2
Handstand Hold For Time

WOD-With running clock…

400m Run

3min AMRAP
Chest 2 Bar Pull ups/Rx2 Band C2B

Count sets of 6.

*SCORE= Number of sets of 6 athlete gets in 3min.

400m Row

3min AMRAP
Toes to bar/Rx2 knee raise

Count sets of 6

*SCORE= Number of sets of 6 athlete gets in 3min.

400m Run

3min AMRAP HSPU
Count Sets of 6/Rx2 11sec holds

*SCORE= Number of sets of 6 athlete gets in 3min.

400m row

3min AMRAP
Deficit Push Ups/Rx2 Incline p/u on Box

Count Sets of 6 unbroken (without stopping)

*SCORE= Number of sets of 6 athlete gets in 3min.

Post TOTAL sets of EACH individual AMRAP and TOTAL sets of ALL AMRAPS.

CFF Summer Challenge WOD 7.16

Strength- Back Squat (15min cap)
Find 1RM
*Post to Athlete Stat board

WOD
21-15-9-6-3
Back Squat (225/175)
Romanian Deadlifts (185/135)

CFF Summer Challenge WOD 7.15

WOD 1
For time..
25 CTB Pull ups
50 HSPU
25 Squat snatch (95/45)

Rest 6 min

WOD 2
For time…
33 Kb swings (2/1.5 pood)
15 Burpees
33 Deadlifts (205/125)
15 Burpees
33 power snatch (135/75)
15 Burpees

By:
Coach E

CFF Summer Challenge WOD 7.14

Skill- OHS practice

Overhead squat technique (pvc only)
Max overhead squat hold (pvc)
Max overhead squat reps in 2min (pvc)

Team WOD- “2-By-2”
Complete the following for time:

1min L-Sit Hold Buy In
Then…
50 shoulder to overhead (95/65)
40 box jumps (30″/20″)
30 Burpees
50 Back squats (95/65)
40 Toes 2 Bar
30 Wall Balls (20/12)
50 Thrusters (95/65)
40 Pull ups
30 Calorie Row

*Change partners every 2 minutes

CFF Summer Challenge WOD 7.13

WOD

2 rounds of
800m med ball  carry run (20/16)
30 Wall balls (10’/9′) (20/16)
400m med ball carry run (20/16)
15 Wall balls (10’/9′) (20/16)

Then…

The “Storvik”

Tabata (8 rd-20 sec work/10 sec rest)

Dumbbell bicep curls (35/20)
Rest 1min
Lateral shoulder raises (25/12.5)