WODS

CFBK WOD – Thursday 18 January

A. Deadlift Work Up to a 3RM B. Conditoning 20' AMRAP 1 DL @3RM Weight 10 TTB 15 Burpee Box Jumps...

CFBK WOD – Wednesday 17 January

A. Gymnastics 8 Rounds 1' Rest after each round, alternate between A1. 15 KBS + 15 Pull Ups A2. 10 Front Rack Lunges @50/35kg + 10 HSPU B. Conditioning With a 10' time cap, complete: Run to end of Soi 14 in remaining time: Max Abmat Sit Ups...

CFBK WOD – Tuesday 16 January

CFBK WOD – Monday 15 January

A. Strength Low Bar Back Squat Work Up to a Heavy 3, then 3x3@90% B. Conditioning CFG Open 15.4 C. Accessory Accumulate 90s of Chin over Bar Hold...

CFBK WOD – Sunday 14 January

A. Strength Bench Press 10@60% 8@65% 6@70% 3x3@75-90% B. Intervals 3 Rounds, 30 Push Ups 10 Double DB DL @25/17.5kg 30 Pull Ups 10 Double DB DL Rest 3'...

CFBK WOD – Saturday 13 January

A. Weightlifting 5x 2 Squat Cleans + 1 Hang Power Clean @75% or more B. Gymnastics 12' EMOM 1: max Wall Facing HS Hold 2: 10 Ring Rows with feet elevated 3: 14 Pistols C. Conditioning 3 Rounds, 1' Rest after each Round 12 Thrusters @40/25kg Run To Red Planet...

CFBK WOD – Friday 12 January

A. Snatch Balance Work Up to a 1RM B. 5 Rounds for Quality 3 OHS @80% of A 10 Chin Ups C. Conditioning 4 Rounds For Time 10 HSPU 20 Lunges w/ 2 Dbs in front rack @22,5/15kg 10 TTB...

CFBK WOD – Thursday 11 January

A. Strength Deadlift 6x4@80% B. Conditioning For Time: 12 Power Snatches @60/40kg 9 Bar MU 9 Power Snatch 6 BMU 6 Power Snatch 3 BMU C. Accessory 3x20 Seated Leg Lifts...

CFBK WOD – Wednesday 10 January

A. Weightlifting Work up to a max weight for 3 TnGo Power Clean + Push Jerks B. Conditioning 5x2' ON/2'OFF 10 Power Clean + Push Jerk @ascending weight: 40/20; 45/25; 50/30; 55/35; 60/40kg in remaining time AMRAP bar facing burpees...

CFBK WOD – Tuesday 9 January

A. Gymnastics Circuit, do 1 round as fast as possible, rest 90s 4 Rounds 15 Hollow Rock 15 TTB 15 HSPU B. Conditioning 15' AMRAP Climb the ladder: 3-6-9-12, etc 10x DU (=30,60,90,120, etc) Front Squat from Floor @70/50kg...