CLASS 30.6.2017

MIDLINE
emom 12
odd - 30" arch hold
even - lateral plank 20" per side

WOD 
Part A
3 rounds
- 10 box step ups (each leg) with Plate
- 15 burpees

Part B
teams of 3 
-  50 Power Clean
-  75 Strict pull ups
-  35 Hoverhead Squat
-  60 Strict dips (ring-bar)
-  15 Thruster
-  30 HSPU

Cash Out
Run 1200 m

CFCKB

CLASS 28.6.2017

TEAM WOD
in teams of 3:
- 60 thrusters
- 60 snatches
- 60 pull ups

300 SU

- 90 situps
- 90 pushups
- 90 ring rows

450 SU

CFCKB

CLASS 27.6.2017

SKILLS
- Ring dip kipping technique
- Bar dip technique

WOD
Elizabeth
21/15/9
Squat Cleans
Ring dips/Bar dips

CFCKB

CLASS 26.6.2017

MIDLINE CONDITIONING
4 rounds
- Pvc sit ups 30-30
- 5 inchworms

+

4 rounds
- 10 hollow body rocks
- 20" hand stand hold

WOD
5 rounds for time of:
- 11 Deadlifts
- 11 Wall ball
- 11 Pull ups
- 11 Hand release push ups

CFCKB

CLASS 23.6.2017

WOD

in Teams of 3:

- Complete 60 Pull Ups

- Run 400 m as a team

- Complete 60 TTB

- Run 400 m as a team

- Complete 60 Synchro Pushups

- Run 400 m as a team

CFCKB

CLASS 22.6.2017

WEIGHTLIFTING
5x5 Push Press (from  floor)

WOD
21' AMRAP
- 10 Box Jump
- 20 STOH
- 20 Burpees

CFCKB

CLASS 21.6.2017

MIDLINE
10 minutes of: 40" ON / 20" OFF
- ODD: Sitting down in tuck feet off the ground, lateral KB touches
- EVEN: Superman hold

TEAM WOD
10 rounds of
- 25 double under
- 20 KT snatches

CFCKB

CLASS 20.6.2017

General Warm Up: 10'

WOD: 
CONDITIONING (TIME CAP 35')
- 24 Air Squat
- 24 Push Up
- 24 Lunge

- 400 mt Run

- 18 Air Squat
- 18 Push Up
- 18 Lunge

- 400 mt Run

CFCKB

CLASS 19.6.2017

WOD
For times (4'ON/4'OFF)
- 100 SU
- 13 Burpees

max rep:
round 1 = Power Cleans
round 2 = Stoh
round 3 = Power Cleans
round 4 = Stoh

CFCKB

CLASS 16.6.2017

CASH IN
Emom 12'
- 15 Air Squat
- 15 Push Up

SKILL
General & Specific

WOD
3 rounds
- 10 Deadlift
- 20 HSPU
- 30 Front squats

CFCKB

CLASS 15.6.2017

EMOM 14'
odd: 30" HSH
even: 15 v-up

21/15/9
- Power cleans
- Ttb
- Push jerks
- Pullups

CFCKB

CLASS 14.6.2017

MIDLINE
repeat 2 times:
in pairs of 2: 30" on / 30" off
- wall ball alternate crunches
- wall ball simultaneous crunches
- elbow touches alternate sides
- double elbow touch
- wall ball simultaneous crunches

STRENGTH
in 18'
5 x 5 Back Squat at 85%

WOD
team of 3 - 2 med balls per team
men 9-6/7
women 7-4/5
complete 3 rounds of:
60 heavy/60 medium wallballs

CASH OUT
1 mile Run
50 SU

CFCKB

CLASS 13.6.2017

SKILLS 
dip - into 6' EMOM 6 DIP (any style)
bar muscleup - into 6' EMOM 3 BMU (any style)

WOD
15'AMRAP
- 10 burpees
- 8 ttb
- 4 barmup (any style)

CFCKB

CLASS 12.6.2017

Warm up & Skill specific

WOD
(time cap 28')
10 rounds of:
15 Pull-ups
15 Deadlifts
15 push-ups

CFCKB

CLASS 9.6.2017

In a 20' TC
(as many rounds as possible) 

- 10 cal Row/15 Wall ball/50 SU/10 Box Jump
- 5 Burpees
- 3 Hang Power Clean 60/40

CFCKB

CLASS 8.6.2017

SKILLS all
Barbell Cycling between different movements

WOD
3 rounds
- 12 Front rack lunges
- 12 Thrusters
- 12 Burpees over the bar
- 12 Clean

CFCKB

CROSSFIT CLASS 7.6.2017

15/12/9/12/15
power snatch
ring-box-bar dips

directly into:
15/12/9/12/15
push press
box jump

CFCKB

CROSSFIT CLASS 6.6.2017

SKILL
Medball clean
Hspu

TEAM of 2 complete:
Cash In: 100 Medball Clean

-then-

3 Rounds of (I go, You go as needed)
- 50 Burpees Plate
- 30 OH Plate Walking Lunges
- 10 HSPU

CFCKB

CROSSFIT CLASS 5.6.2017

WARMUP
General and Specific

MIDLINE
5' always in plank - OTM 3 pushups /start at 1'
5' always in hollow body - OTM 3 v ups / start at 1'

5 rounds
10 front squats
10 pull ups
10 push ups
10 burpees

CFCKB

CLASS 1.6.2017

WARMUP
General and Specific

SKILLS
Barbell Push Jerk Cycling

WOD
3 intervals 5' work/ 5' Rest

Interval 1
4 rounds Cindy
Max Effort Clean and Jerk

Interval 2
3 rounds Cindy
Max Effort Clean and Jerk

Interval 3
2 rounds Cindy
Max Effort Clean and Jerk

CASH OUT
10 rounds
- 1 deadlift
- 3 hspu
- 5 wallball
- 7 leg raises

CFCKB