WOD

7AM – NORMAL SESSION 3PM – JOIN-IN SESSION 4PM – NORMAL SESSION 5PM – JOIN-IN SESSION “Franning” 9 Thrusters Run 400m 9 Pullups Run 400m 15 Thrusters Run 400m 15 Pullups Run 400m 21 Thrusters Run 400m 12 Pullups Run 400m

10 minutes – 1 set every 2 minutes: 5 rounds: 2 Push Press 3 Push Jerk Then… “Fortitude” 30 minute EMOM Odd: Run 200m or 15 Calories Even: 15 Burpees Thank you Ben Bergeron for this one:-)

Yay! Spring! Bikini Season! 😉 This workout was first done at CFT on 1 September 2010. Squat Clean Thruster 3-3-3-3-3-3-3 * Rest as required between sets * All 3 reps are “touch’n’go” – bar does not leave hands. * Can go up or down in weight between sets but not more than 10%

Using the weight from last weeks 5 x 5 Front Squat: On 0:00 – Max reps Back Squat On 5:00 – Max reps Back Squat On 10:00 – Max reps Back Squat Rest 5 minutes 15:00 to 22:00 Run 800m + max reps power clean & jerk 70/50 1 minute rest 23:00 to 29:00 Run…

“Filthy Fifty” 50 Box jump 24’/20′ 50 Jumping pull-ups (With arms overhead, bar should be halfway between your elbow and wrist) 50 Kettlebell swings 16/12 50 Walking Lunge Steps (25 each leg) 50 Knees to elbows 50 Push press 20/15 50 Back extensions (GHD or, use empty bar for mid-range deadlift: above the knee to…

WEEK 9 OF 12 30 minute EMOM 2 Deadlift (not a typo – down to 2 reps) 3 Handstand Pushups 3 Strict Pullups Cardio Option: 30 minute AMRAP 100 Air Squats 30 Box Jumps 30 Pushups 50 Kettlebell Swings 200 Double Unders

8AM – JOIN-IN SESSION 3PM – JOIN-IN SESSION 4PM – NORMAL SESSION “Half-Hartman” 25 minute AMRAP Run 400m 40 Squats 4 Muscle-Ups* * Ring or Bar Muscleups * Use band if needed * Count your attempts * Today is not the day to ask “how do I do a muscleup?” * If in doubt, do…

10 minutes – 1 set every 2 minutes: 2 Push Press 3 Push Jerk * I have removed the strict press so you can start going heavier. Then… Run 400m 50 Kettlebell Swings 16/24 50 Hand Release Pushups 50 Goblet Squats 16/24 Run 400m 35 Kettlebell Swings 20/28 35 Hand Release Pushups 35 Goblet Squats…

Yay! 4 months to Christmas 🙂 “Hot Shots 19” 6 rounds for time of: 30 Squats 19 Power clean 60/40 7 Strict Pull-ups Run 400 metres

10 minutes – 1 set every 2 minutes: 5 x 5 Front Squat Then… 4 Rounds for time: 50 Double Unders 35 Situps 15 Thrusters 40/30