Blog Archives

Friday 7/17

7/17/2015

CFTR MOBILITY

WARM UP
untimed
4rds
10-DB push press
10-Air sq. pause @ the bottom
15 sec HS hold

WOD
Strength
Thruster
endurance grid
60%x10
70%x6
75%x6
60%x8
55%x12
50%x15
45%x18
60%x10
45%x18+
70%x2
75%x1

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
800m run
30-power clean (115-75)
400m run

0 Comments

Thursday 7/16

7/16/2015

0 Comments

CFTR MOBILITY

WARM UP
timed
3rds
20-sit ups
10-muscle snatch (bar)
5-HSPU

SKILL/DRILL
Hang power snatch

WOD
4rds
9-Hang power snatch(95-65)
15-T2B
6-Hang power snatch
15-T2B
3-hang power snatch

eXpress WOD

eXpress MOBILITY
eXpress WARM UP
WOD
30 cal AD
40-burpees
50-box jump over
40-KB SDHP
30-T2B
400m run

0 Comments

Wednesday 7/15

7/15/2015

0 Comments

CFTR MOBILITY

WARM UP
coaches choice

WOD
DU Flight test
5,10,15....50
Every break perform 2 wall walks 3 pull ups
If you fail on any set its back to zero. Start over.
45min cap

IF YOU DON'T HAVE DU'S

WOD
5rft
20-kb swing
10-box jumps
10- double kb push press (53- 35)
20-pull up

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
1 min perform
the following
for 13 min
5-pull up
7-dynamic push up
9-goblet sq.
If fail start fresh top of next min
*every fail rd. 5-burpees @ the end

0 Comments

Tuesday 7/14

7/14/2015

0 Comments

CFTR MOBILITY

WARM UP
untimed
2rds.
10-push ups
10-wall ball
250m row

SKILL/DRILL
the clean

WOD
4 rds
3-burpees
3-burpee power cleans (95-65)
3-burpee sq. clean
3-burpee sq. clean thruster
3-burpee sq. clean thruster back sq.
200m run

0 Comments

Monday 7/13

7/13/2015

0 Comments

CFTR MOBILITY

WARM UP
timed
3rds
20-DU's
12-jumping lunges
10-k2e
8-HR push ups
200m run

STRENGTH
back sq Grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

IF TIME
100-weighted
sit ups

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
10 rds
30 sec-double KB seesaw thrusters (53-35)
30 sec rest
30-sec sit ups
30 sec rest

0 Comments

Saturday 7/11

7/12/2015

0 Comments

CFTR MOBILITY

WARM UP
coaches choice

WOD
800m run
21-15-9
Power clean (135-95)
k2e
*rest 3 min

400m run
21-15-9
Back sq. (135-95) (from the deck)
weighted sit ups(45/25)
*rest 2 min

200m run
21-15-9
Kb swing(53-35)
burpees
pull ups

0 Comments

Friday 7/10

7/10/2015

0 Comments

CFTR MOBILITY

WARM UP
(timed)
3rds
250m row
20-DU's
200m run

SKILL
15 min to find
max height Box Jump

WOD
5rds
10-box jump(24/20)
15-pump sit ups
20-DU's
200m run
*15 min cap.

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
10rds
10-Deadlift(185-135)
10-bar facing burpees

0 Comments

Thursday 7/9

7/9/2015

0 Comments

Don't forget beach WOD is tonight 6pm, next to sawmill!!

CFTR MOBILITY

WARM UP
500m row
or
50 cal A/D

SKILL
power snatch

WOD
50- power snatch(95-65)
100-pull ups
100-sit up
30-wall walks
every 3 min 10 burpees
*work can be broken into rounds or done in order

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
7 rds
60 sec ME DB push press
60 sec ME slam ball
60 sec max effort Plank hold (vary positions)
rest 30 sec odd rds
rest 1 min even rds

0 Comments

Wednesday 7/8

7/8/2015

0 Comments

CFTR MOBILITY

WARM UP
(timed)
3 rds
10-wall ball
15-sit up

WOD
Thruster
Endurance Grid
(off 1 rm)
60%-10
70%-8
75%-6
60%-8
55%-12
50%-15
45%-18
70%-8
45%-18+
70%-2
75%-1
*90 sec rest between sets.
Trigger set is 23

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
100- kb burpees for time (53/35)

0 Comments

Tuesday 7/7

7/7/2015

0 Comments

CFTR MOBILITY

WARM UP
3 rds
10- KB SDHP (53-35)
10-H R push up
12-alt lunge
200m run

WOD
Teams of 3
row 3300 m
150-Box Jump(24/20)
175- Bench press(135/95)
200-air squat
run 1 mile

0 Comments

<<Previous

Forward>>

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

eXpress WOD

Categories

Archives