WOD 21.07.2016

A - CONDITIONING

12' EMOM
min 1 Wall ball shots x 10 + remaining time max Medball Sit Up
min 2 Wall ball shots x 10 + remaining time max Medball alt. lateral Push Up

B - 4 Rounds for time
- 14 OHS
- 30 KT Power Clean one arm

C - Midline: 4 min Amrap
- 10 Toes to bar/C2E
- 20 Roll Sit-ups

CFCKB

SPECIAL CLASS CROSSFIGHT 20.07.2016

22 BIRTHDAY LONTRINO WOD

WARM UP: EMOM 4'  

- 22 Plank Up&Down
- 22 Push up
- 22 Lunge
- 22 DU

SKILLS:  
- Techniques to Combat Arms and Legs
- Techniques to combat on horizontal plane

Conditioning MMA

 Team A: Amrap 10'
- 22 Burpee/Combinations of kicks and punches
- 22 KT Clean/Combinations schivata-pugni
- 22 Globet Squat/Combinations of kicks and punches

Team B: Amrap 10' 
- 22 Burpee+Bag Combinations of kicks and punches
- 22 Bag techniques arms
- 22 Bag techniques kicks

Team C:  10'
Combinations fighting one vs one (vertical&horizontal plane)

Cash out: Boxing bag-Stretching

CFCKB

WOD 19.07.2016

Gymnastic & Aerobic capacity

- A: Mobility-Skill

- B: 10 Emom

10 Candlestick Pistol/Squat
15 Nose to wall
20 Jumping lunges

- C: For Time

75 T2B
70 Kt Pull Over
65 Hollow Rocks
60 Push Ups
55 Around the World
50 Burpees

CFCKB

WOD 18.07.2016

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

CFCKB

WOD 15.07.2016

A - Cash in
6 min Emom
20 OHL KT
15 FCH PRESS KT

B - Conditioning 
10-9-8-7-6-5-4-3-2-1
Front Squat
Pull-ups
Push-ups
Power Cleans
Knee to Elbows

C - Midline
5 min Amrap
10 toes to bar
20 Sit-ups

CFCKB

WOD 14.07.2016: WEIGHTLIFTING CLASS

- Clean+Frontsquat+Jerk:10x1+3+1

- Clean pulls: 4 sets x 3 reps.

- Clean deadlifts: 4 positions pausing 2 sec at each position. 1 rep and 1 set. perform 4 sets.

- Sit ups x 100

CFCKB

WOD 13.07.2016

"Good Morning CKB"

A - 2 rounds not For time Of :
- 50 DU/100 SU
- 4-6 Strict handstand push ups
- 8-10 Gymnastics Push ups
- 10-12 Good Moorning

B - Workout Of The Day
7 rounds for time of:
- 10 Snatch with Plate
- 10 ring dips (5 Beginner)

C - CONDITIONING: 12' EMOM
min 1 Burpees x 10 + remaining time Max V-Up
min 2 Squat jump x 10 + remaining time Plank on elbows

CFCKB

GYMNASTIC CLASS 12.07.2016

CORE:
10x8 roll out
10x8 v-ups gambe divaricate (trx)

SKILL: HANDSTAND PIROUETTING CON ASSISTENZA

STRENGHT:
5 RND
3 strict chest to bar
5x3 ring iron cross

ACCESSORY:
3 ROUNDS
5' handstand walking lateral wall facing avanzamento a dx
5' handstand walking lateral wall facing avanzamento a sx
5' handstand walking lateral back to wall avanzamento a dx
5' handstand walking lateral back to wall avanzamento a sx

MOBILITY:
3 ROUNDS
0:15 rinforzo false grip con pallina mano dx
0:15 rinforzo false grip con pallina mano sx

CFCKB

WOD 11.07.2016

Mobility & Skill

WU
21-15-9
WBS
Burpees

EMOM 24'
A) 100 Skip
B) 20+20 One Leg SU
C) 10 Thruster
D) 10 F.R. lunges

CFCKB

WOD 8.7.2016: BENCHMARK 'HERO' SESSION

A - Workout of the day "The Gauntlet"
30 min time limit.

"Jackie"
- 3' SU
- 50 Thrusters
- 30 Pull-ups

- then -

"Karabell" 10 rounds
- 3 Snatches
- 15 Wall ball

- then -

AMRAP of "Cindy" in the remaining 30 minutes
- 5 pullups
- 10 Push ups
- 15 Squats

CFCKB

WOD 7.7.2016

Weightlifting Class

Strength:

Barbell flow: 5 minutes

2: Clean – Work up to a max for the day.

3: “Positional clean ladder”
-3x hang squat clean
-2x low hang squat clean
-1x squat clean

Work Capacity: Accumulate a total of 1 minutes of

- Pullup & Muscleup (ANY STYLE)

CFCKB

WOD 6.7.2016

Mobility & Skill

Buy in: Team of 2
00:00-00:05
Burpees Med ball Shots

WOD
30' EMOM
1- 30 du/60 su
2- 10 front squat
3- 10 burpees HR
4- 5 STO
5- rest

Cash out
Sally CORE...
Enjoy

CFCKB

Gymnastic 5.7.2016

MOBILITY&SKILL

Lateral HS walking (wall facing)

CORE:

10x3 dragon flag 

STRENGTH:

7x3 strict chest to bar

ACCESSORY: PART A

10 ROUNDS of

5 inverted burpees

5 kipping chest to bar

ACCESSORY: PART B

5 ROUNDS 

10 toes to bar

1 rope climb 

CFCKB

WOD 4.7.2016

Cash in
Warm up & Mobility

Buy in - Amrap 5' -
- 100 Skip 1 Burpees
- 100 Skip 2 Burpees
...As Long As You Can Of

Team of 2  - 20 RFT -
- 6  Thruster
- 8 Burpees bar facing
- 10 Bar Leg raise

Cash Out  
40'' on 20'' off
- HS Hold
- Hallow Rock
- DU

CFCKB

WOD 1.7

ENDURANCE

A - Warm-up And Mobility,

B - Workout Of The Day.
EMOM As Long As you Can Of :
Min 1 => 5 Burpees + 1 Front squat
Min 2 => 5 Burpees + 2 Front squat
Min 3 => 5 Burpees + 3 Front squat

C - The Core
3 Sets Of:
20 V-sit.-Ups
20 Tuck Crunch
20 Flutterkicks

D - Cash out
1.200 mt run

CFCKB