CFBK WOD – Wednesday 7 February
A. Weightlifting 1 Squat Clean + Max UB Hang Squat Clean x 3 sets @70-75% of 1 RM Clean B. Conditioning 3 RFT: 30 Box Jumps @70/60cm 20 Double DB GTOH @22,5/15kg...
07 February, 2018
WODS
CFBK WOD – Tuesday 6 February
A. Gymnastics Work up to a max set of UB Kipping/Butterfly Pull Ups, then: 12' EMOM: 1: Pull Ups – 60% of UB set, perfect form! 2: 12 Burpees 3: Rest B. Conditioning For Time 10 Squat Snatch @50/30kg 25 HSPU 10 Squat Snatch 25 HSPU 10 Squat Snatch...
06 February, 2018
CFBK WOD – Monday 5 February
A. Strength Back Squat Warm up, then do a max UB set @70%+ If you hit less than 8 reps last week, lower the weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up the weight. B. Conditoning CFG Open 17.2...
06 February, 2018
CFBK WOD – Sunday 4 February
A. Weightlifting Snatch Grip Push Press + OHS Work up to a Heavy set of 3 Push Presses + 1 OHS B. Conditioning 100 Sumo DL High Pull @40/25 100 DU 100 Push Ups 100 Sit Ups 100 OHS @emtpy bar...
05 February, 2018
CFBK WOD – Saturday 3 February
A. Gymnastics 15'EMOM: 1: 6-8 (Deficit) HSPU 2: 12 (CTB) Pull Ups 3: 16 Pistols B. Conditoning 16' AMRAP: Run to Red Planet 60 Wall Balls 50 Box Jumps...
03 February, 2018
CFBK WOD – Friday 2 February
A. Strength Deadlift Work Up to a heavy 5, do 10 Ab Rollouts after each set B. Conditioning 24' AMRAP 3 Deadlift @140/100kg 50 DU 5 Bar MU 50 DU...
02 February, 2018
CFBK WOD – Thursday 1 February
A. Weightlifting Squat Clean & Jerk 1 Rep @75-90% Every 45s for 12 Rounds B. Conditioning 5 Rounds For Time 15 Burpees 12 DB Deadlift @22,5/15kg 9 DB Hang Power Clean 6 DB STOH...
02 February, 2018
CFBK WOD – Wednesday 31 January
A. Strength Back Squat Warm Up, then do 1 max UB set of back squats @70% B. Conditoning For Time Run to End of Soi 14, then 10 rounds 4 HSPU 8 Pull Ups 12 Air Squats...
31 January, 2018
CFBK WOD – Tuesday 30 January
A. Weightlifting 4x Go Every 3 minutes Perform a max set of UB Snatches @60/65/70/75% of 1RM B. Gymnastics 4 UB sets of : 3 Strict (CTB) Pull Ups + 4 Kipping/Butterfly Pull Ups + 5 TTB C. Conditioning 9' AMRAP 15 TTB 10 DL @50/35kg 5 Power Snatch...
31 January, 2018
CFBK WOD – Monday 29 January
A. Strength 4 Rounds For Quality 5 Push Press, Work up in weight 10 SL KB RDL (hold one Kb in the opposite arm) B. Conditioning For Time 21-18-15-12-9-6-3 Thruster @42,5/35kg Bar Facing Burpee...
30 January, 2018