WOD 30.9.2016

A - Warm-Up and Mobility

B - Skill specific

C - Strength

Romanian Deadlift: 10-8-6-4

C - Conditioning

21-15-9 Time cap 9'
- Burpees facing bar
- OHS/FS (standard beginner-advanced)

2' Rest

12-9-6 Time cap 6'
- Burpees facing bar
- OHS/FS (standard -10%)

2' Rest

- 1 round Barbara
for time

C - Stretching

CFCKB

WOD 29.9.2016

A - Warm -up and mobility,

B - STRENGTH
Push jerk/ Push press 3-3-3-3-3

Tc 30'
Work in team I go You go
- 12 power clean
- 9 burpees
- 6 push jerk/push press
- 9 box jump
- 12 power snatch/clean&press
amrap team

D - Tabata sit-ups

CFCKB

WOD 28.9.2016 

A - Warm Up And Mobility,

B -STRENGTH
Front squat From the Ground x 3 Rm of the day.

C - "Freestyle Fran"
45 Thrusters
45 Pull-ups
for time...

(Partition as needed to complete 45 reps of each exercise as quickly as possible).
Good luck...

CFCKB

WOD 27.9.2016

Gymnastic Warm up

A1: 4x6 Dragon Flag
A2: 4x6 Around the World
A3: 4x6 Ice Cream Maker

Workout of the Day

Emom 12'
odd: 7 Push Press
even: 40'' SU

Part B
21-15-9
ATW/Ring K2E
Inverted Burpee/Candlestick Push up

CFCKB

OPEN WOD 26.9
Challenge

- 200 Rep air squat
- 10 pull up/jump
- 40 push up
- 200 sit up
 Rest 3'

4' plank hold

Rest 3'

AMRAP 15' time cap
- 20 TTB/K2E
- 12 Thruster/Push press (30-20)
- 20 TTB
- 8  Thruster (40-30)
- 20 TTB
-  6  Thruster (50-30)
- 20 TTB
- 4  Thruster (60-40)
Time remaining... Wallball

CFCKB

WOD 23.9.2016

Part A
Warm Up 
1200 mt Run

- Mobility Skill

Part B
ELIZABETH+KAREN

- Clean (20/30)
- Ring Dips
- 21-15-9 reps, for time

Rest 3'

- Wall-ball 150 shots
For time

Part C
Core & Cash out 
200 Butterfly Sit Up
1200 mt Run
Stretching

CFCKB

WOD 22.9

Warm up and Mobility

BEGINNERS
5 rounds of
- 12 Burpees
- 21 American sw
TC' 10'
rest 1'
3' max rep Front lunge with KT

INTERMEDIATE
Emom 18'
- ODD 12 GTOH 30/20
- EVEN 15 Front Squat 40/30

Cash out and Stretching

CFCKB

WOD 21.9

Part A
For time 15/17 t.c.

BUY IN
- 30 kb alternate snatch / kb press

4 RFT
- 10 Squat Jump (K2C)
- 10 burpees
- 10 OHL

CASH OUT
- 30 kb alternate snatch / kb press

Part B
For time t.c. 10'
- 100 DU/200 SU

Every stop
- 3 wall climb
- 3 chin up

CFCKB

WOD 20.9

 A - Warm Up and Mobility,

B - CONDITIONING

THE WORKOUT TODAY :
21-18-15-12-9-6-3-1 reps of:

Burpees,
Hang squat clean,
Thruster
Pull ups

C - Cash out
Core

D Stretching

CFCKB

WOD 19.9

PART A: Double Warm up
100 SU
10 Ring Row
20 Push Ups
30 Sit Ups
40 Squats
100 SU

5 Rounds: AMRAP 3min
3 Power Cleans (advanced) - Medball Cleans (beginners)
6 Pushups
9 Air Squats

PART B: METCON, Time Cap 8 min
10 DU / 2 Power Snatch - Push Press (beginner)
20 / 4
30 / 6
40 / 8
…continue for 8 min

REST 3 min:

Time Cap 8 min
5 Cal. Row - SU (beginner) / 2 Power Clean & Jerk - Medball Clean&Press (beginner)
10 / 4
15 / 6
20 / 8
…continue for 8 min

CFCKB

WOD 16.9

PART A (Warm Up)
Emom Team 16'
Odd: 12 Deadlift
Even: 15/20 Pushups

PART B
50x Wall ball shot
35x Burpees OTP
20x HPC @30 @40/@15 @20
TC 15'

PART C
50x Sit up
40x Reverse lunge
30x Superman
20x Hollow rock
10x V-up
TC 15'

CFCKB

WOD 15.9

WARM UP & MOBILITY

PART A
Team of 2
- 10 Cindy (5 pullup-10 push up-15 squat)
- 20 Bear (Pwc-Fs-Pp-Bs-Pp)
- 30 Burpees sincro
- 40 C2b
- 50 C&J

PART B
Core

CFCKB

WOD 14.9

A - Warm Up And mobility,

B - Strength And Skills,
Heavy Front Squat x 3 reps ( Choose the weight )/Globet
30'' Rest
3-5 Strict HSPU/Deficit Push ups
30'' Rest
And repeat For 4 sets

C - CONDITIONING
7 Min AMRAP
7 Power clean/With KT
7 Thrusters/Military Press
7 Facing Burpees

D - Midline
10 knees to elbows/Knees to chest
15 V-Up
x 4 Sets

CFCKB

WOD 13.9

A - Warm up And Mobility,

B - WOD 1
500 M Row
DU

C - WOD 2
12 min Amrap
- 10 Pull Ups (any style)/Push ups
- 10 Right Arm KT Press
- 10 Pull Ups (any style)/Push ups
- 10 Left Arm KT Press

D - TABATA
- Squat
- Flutterkicks

CFCKB

WOD 12.9

A - Warm Up And Mobility,

B - Strength And Skills

Overhead squats 5-3-3-5


C - Conditioning

10 Min Amrap

10 Toes to bar/K2E

10 Thrusters

10 OH Walking lunges ( 5 each )


D - The Core

15 Hollow Rock

15 Hollow Arch

45' Rest

repeat 3 x

CFCKB

WOD 9.9

Warm up
Gymnastic 10'
- 30" Hollow Hold / Rock
- 30" Arch Hold / Rock
- 5+5 Spiderman Lunge

Team of 2
24 RFT

- 4x Push Jerk (Push press)
- 8x Wall ball shot
- 10x Ring dip (Box dip)

CFCKB

WOD 8.9

PART A
FOR TIME
- 40 FRONT SQUAT
EACH STOP 400 SKIP

PART B
FOR TIME
10-8-6-4-2
STRICT PULL UP
STRICT HSPU
STRICT PUSH UP

CFCKB

WOD 7.9

ENDURANCE

10' Warm Up
200 SU
60" Plank
10 Spiderman Lunge
10 Bear Walk

Interval 2' on 2' off x 8

Team 2
- Row Cal 25-35-40
- Power Clean 40-30
- SU 200
- Burpees 15-20-25
- Row Cal
- Power Clean
- DU 35-50
- Burpees

CFCKB

WOD 6.7

SKILL
Squat Clean

PART A
10 to 1 Squat Clean
1 to 10 burpee

PART B
Ladder +2 9'
2x F. Squat
2x Push up
2x T2b

CFCKB

WOD 5.9.2016

Wod1  ( warm Up )

2 Rounds Of:

50 m Bear Crawl
20 reps of  Deep walking lunges
20 Squats
30 Dynamic Plank
Wod 2

Amrap 10 min

- 3 Push press 30-40
- 3 Burpees
- 3 Muscle clean

Wod 3

5 Sets Of :

50 mountain climbers
25 sit ups

CFCKB