CFD workout for 7/11/2020
#IamVanessaGuillen For Time: 30 Min Cap 4 Rounds 22 Burpees 22 KBS 22 Double Unders or Jumping Jacks 22 Hang Cleans (barbell or DB) -Buy... Read More
CFD Workout for 06/22/20
Warm Up: 3 Rounds: 7 each side twists in lunge 10 Sumo Reaching Ground to Overhead 10 Alt. Cossack Lunges 10 Alt. Cobra Twists Build:... Read More
WOD for 072516
Segment 1: EMOM 12 minutes: Min 1-4: Power Snatch + Hang Squat Snatch + Snatch Balance Min 5-8: Hang Squat Snatch Min 9-12: Squat Snatch Segment 2:... Read More
WOD for 071116
Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds. Shouldn’t... Read More
WOD for 062716
Segment 1: “Isabel” 30 Snatches (135/95) Segment 2: 5×1 Snatch Pulls Climbing as heavy as possible Segment 3: 3×2 Back Squat Same weight across around... Read More
WOD for 051616
WOD Strength: Deadlift 3-3-3-1-1-1 Set new 1RM Metcon: 3 rounds: Run 400m 40 Situps 7 Deadlifts (315/225) Endurance: 6x20m Sprints, unlimited rest 4x60m Sprints, unlimited... Read More
WOD for 050216
WOD Strength: Back Squat 3-3-3-1-1-1 Up to 1RM Metcon: For Time 75 Power Snatch (75/55) Endurance (7:30pm) 3x600m rest 1 minute Rest 5 minutes 3x600m... Read More
You’re Really Lookin Fine
WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Toes to Bar, 4 minutes Metcon: For Time: 50 Power Clean and Jerks, (135/95) Every... Read More
Don’t Fight The Feeling
WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target... Read More
Thinking How You Did Me Wrong
WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 15 Pullups 20 Jumping Lunges 25 Air Squats 400 Meter Run Endurance WOD... Read More