WOD 11.26.14

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November 25, 2014 | Posted in Daily WOD | By

Workout of the Day 11.26.14

Skill

4 Rounds of:

  • 30 seconds ring support
  • 30 seconds rest

Strength

Back Squat 6X3 @ 95%

WOD 

6 Minute AMRAP of:

  • 12 Ring push-ups
  • 9 Knees to elbows

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Endurance WOD 11.26.14

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November 25, 2014 | Posted in Endurance WOD | By

Endurance Workout 11.26.14

3 Sport

  • A. Swim – 45 minutes non-stop
  • B. Bike – 4 Rounds 10 minutes sprint/5 minutes @ 70%

Ensure you rest 3+ hours between A & B

Running

Speed

  • M – 10 X 400 meters
  • H – 6 X 400 meters
  • S – 6 X 200 meters

Rest 400 meter walk 

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Endurance WOD 11.25.14

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November 24, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.25.14

3 Sport

Back Squat 6X3 @ 95%

Then: 

CFMK WOD

Running

Back Squat 6X3 @ 95%

Then: 

CFMK WOD

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WOD 11.25.14

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November 24, 2014 | Posted in Daily WOD | By

Workout of the Day 11.25.14

Skill

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

  • 3 minute, 3 rep EMOM

Strength

Press 5X3 @ 95%

WOD

For Time:

  • 50 Thrusters 55/85
  • Run 800 meters every time you drop the bar

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WOD 11.24.14

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November 23, 2014 | Posted in Daily WOD | By

Workout of the Day 11.24.14

Skill

4 Rounds of

  • 30 seconds handstand hold
  • 30 seconds rest

Strength

Clean 5X3 @ 95%

WOD

21-15-9 reps of:

  • Deadlift 85/135
  • Push-ups

 

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Endurance WOD 11.24.14

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November 23, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.24.14

3 Sport

Follow the CFMK WOD

Running

Follow the CFMK WOD

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Endurance WOD 11.22.14

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November 21, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.22.14

3 Sport

  • A. Swim
  • B. Run 10 miles

Done back to back – no rest – work on transitions

Running

Long Run 

  • M – 10 Miles
  • H – 11 Miles
  • S – 5 Miles

 

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WOD 11.22.14

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November 21, 2014 | Posted in Daily WOD | By

Workout of the Day 11.22.14

Skill 

WOD Movement Prep

Strength

None

WOD 

Coach’s choice or Friends and Family Day

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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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