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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Endurance WOD 11.15.14

CFE

November 14, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.15.14

3 Sport

  • A. Bike 1.5 hours
  • B. Run 9 miles

Done back to back with no rest / work on transitions

Running

Long Run

  • M – 9 Miles
  • H – 10 Miles
  • S – 3 Miles

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WOD 11.15.14

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November 14, 2014 | Posted in Daily WOD | By

Workout of the Day 11.15.14

Skill

WOD Movement Prep

Strength

None

WOD

Coach’s choice or Friends and Family Day

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WOD 11.14.14

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November 13, 2014 | Posted in Daily WOD | By

Workout of the Day 11.14.14

Skill

Overhead complex w/ barbell

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

Strength

Deadlift 5X2 @ 95%

WOD

8 Minute AMRAP of:

  • 1 Clean
  • 2 Jerks
  • 5 Overhead squats
  • (@ 95/135)

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Endurance WOD 11.14.14

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November 13, 2014 | Posted in Endurance WOD | By

Endurance Workout of the Day 11.14.14

3 Sport

Swim

  • Intervals 3X100 meters (kick only)
  • Rest 1 minute then: 
  • 4X100 meters free

Rest 1 minute between efforts

Running 

Time Trials

  • M – 50 minutes
  • H – 30 minutes
  • S – 15 minutes

All out effort

 

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