WOD 11.21.14

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November 20, 2014 | Posted in Daily WOD | By

Workout of the Day 11.21.14

Skill

Overhead complex w/ barbell

  • Press PP/PJ/SJ
  • 5 minute, 2 rep EMOM

Strength

Deadlift 5X8 @ 75%

WOD

10 Minute AMRAP

  • 10 GHD sit-ups
  • 15 push-ups
  • 10 GHD sit-ups
  • 30 squats

 

 

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Endurance WOD 11.21.14

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November 20, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.21.14

3 Sport

Swim

  • Intervals 5X100 meters free
  • Rest 15 seconds

Running

Time trials

  • M – 30 minutes
  • H – 30 minutes
  • S – 20 minutes 

All out effort

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Endurance WOD 11.20.14

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November 19, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.20.14

3 Sport

Active Recovery Day 

  • Pick 1 sport and do 30-45 minutes of skills/drills

Running

Active Recovery Day 

  • 70% paced run for 20 minutes then skills and drills for 
    • M – 30 minutes
    • H – 20 minutes
    • S – 10 minutes

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WOD 11.20.14

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November 19, 2014 | Posted in Daily WOD | By

Workout of the Day 11.20.14

Skill 

Overhead Squat w/ barbell (jerk grip)

  • 3 minute, 5 rep EMOM

Strength

Jerk 5X3 @ 90%

WOD

“DT”

5 Rounds for Time

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks
  • All @ 105/155

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WOD 11.19.14

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November 18, 2014 | Posted in Daily WOD | By

Workout of the Day 11.19.14

Skill

4 Rounds of

  • 30 seconds double unders
  • 30 seconds of rest

Strength

Back Squat 6X3 @90%

WOD

Anyway for Time:

  • 20 handstand push-ups
  • 40 pull-ups
  • 80 wall balls 14/20
  • 160 double unders

 

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Endurance WOD 11.19.14

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November 18, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.19.14

3 Sport 

  • A. Swim 40 minute non-stop
  • B. Bike – Sprint 6 miles/5 miles/4 miles/3 miles/2 miles/rest 1:1

Ensure you rest 3+ hours between A&B

Running 

Speed 

  • M – 2X160o meters/8X200 meters
  • H – 1X1600 meters/6X200 meters
  • S – 2X800 meters/1X200 meters

These are done at max effort – Rest as needed

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WOD 11.18.14

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November 17, 2014 | Posted in Daily WOD | By

Workout of the Day 11.18.14

Skill

3 Position clean w/ barbell (hip, knee, shin)

  • 3 minute, 3 rep EMOM

Strength

Press 5X3 @ 90%

WOD

15 minute AMRAP:

  • 400 meter run
  • 12 sumo-deadlift high-pulls 55/75

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Endurance WOD 11.18.14

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November 17, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.18.14

3 Sport

Back Squat 6X3 @ 90%

Then: 

CFMK WOD

Running

Back Swuat 6X3 @ 90%

Then: 

CFMK WOD

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Endurance WOD 11.17.14

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November 16, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.17.14

3 Sport

Follow the CFMK WOD

Running

Follow the CFMK WOD

 

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WOD 11.17.14

Click here to find out more information about Max Kane's CF Kids program.

November 16, 2014 | Posted in Daily WOD | By

Workout of the Day 11.17.14

Skill

4 Rounds of:

  • 30 seconds of flexed arm hang
  • 30 seconds rest

Strength

Clean 5X3 @ 90%

WOD

4 Rounds of:

  • 30 second dumbbell snatch Right
  • 30 second dumbbell snatch left
  • 30 second rest

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