CLASS 27.7.2017

WL
Power Clean Touch & go - work up to an heavy double in 12’

WOD

5 Rounds of:

15 Power Clean 

15 Wall Ball 

CASH OUT

4 Intervals 2’30” On : 2’30” Off

Intervals 1-3: Hand Stand Push Ups

Intervals 2-4: Double Unders

CFCKB

WOD 26.7.2017

SKILL

Muscle up 10'

IN TEAM 2 (5 Rounds of):

- 18 Calories Row
- 5 Bar Muscle Ups/C2B+ 5 Dip (superset)
- 9 KB Swing
- 12 Box Jump

CFCKB

CLASS 25.7.2017

STRENGTH
Every 5’ x 5 sets:
Back Squat - 5 reps @climbing
Dip Strict (ring-bar) - 6-8 reps
Hollow Body Rocks - 20 reps

WOD
10’AMRAP of:
10 Overhead Squat
10 Bar Facing Burpees

CORE OUT
50 sit up
50 leg raises
50 back extention
50 russian twist

CFCKB

CLASS 24/07/2017

WARM UP

General & Specific

STRENGTH

Every 5’ x 3-4 sets complete:

- Alternating Leg KT Step Ups - 6-8 reps / leg

- KT Windmill - 6/8 reps /arm

- V - Ups - 8-10 reps

WOD

16' Ladder Up 2,4,6,8..:

- Push Jerk  

- Muscle up/Pull up  

- Burpees knee to Shoulders

CFCKB

CLASS 21.7.2017

WOD
(With a running clock complete)

From 0’ to 10’
- 21-15-9 Power Clean
- 100-75-50 Single Unders

From 10’ to 20’
3 Rounds of:
- 200mt Run
- 20 Toes to Bar

From 20’ to 30’
- 30-20-10 Front Rack Lunges
- 10-20-30 Push Ups

CFCKB

CLASS 20.7.2017

AMRAP 25’
- 5/3 Muscle Ups or 10 Chest to Bar Pull Ups
- 15 KB Russian Swing
- 20 Unbroken* Wall Ball
- 25 Burpees
- 25 DU

*penalty = + 5 Burpees every time you drop the ball.

CFCKB

CLASS 19.7.2017

WARM UP & SKILLS
general & specific

MIDLINE
4 rnd 30"-30"
- leg raises
- v-up
- hollow body rock

WOD
DALLAS 5
5' Burpees
5' 7 Deadlift e 7 Box Jumps
5' Turkish Get-ups
5' 7 Snatches e 7 Pull-ups
5' Jump rope  (any style)

CFCKB 

CLASS 18.7.2017

WARMUP
General & Specific

MIDLINE CONDITIONING
5 rounds
8 ttb (variations)
4 toes to bar

WOD
EMOM 20'
- 1 Bear Complex
- 5 burpees

CFCKB

CLASS 17.7.2017

MIDLINE
3 Rounds of:

- 50 Mountain Climber
- 25 Sit Ups
- 1' Plank

-Rest 90" after each round

WOD
6 Rounds of:

- 7 Hang Squat Clean
- 9 Hand Stand Push Ups
- 12 Box Jump

TC 24'

CFCKB

CLASS 14.7.2017

Workout Of Day
teams of 2: I go/ You go (barbell done 1 rep each)

- 20 Clean and Jerk

16 rounds Cindy (5 pull ups-10 push ups-15 squat)
1 round Amanda (9-7-5 Muscle up-Snatch)

- 20 Clean and Jerk

CFCKB

CLASS 13.7.2017

MIDLINE (for time)
- 150 Mountain Climbers

STRENGTH 
EMOM TEAM 12'
- 3 Deadlift at 85%

WOD 
21/15/9/15/21
- Deadlift
- Wall Balls

CASH OUT
EMOM TEAM 6'
- 6 Arm Curl at 85%

CFCKB

CLASS 12.7.2017 

MIDLINE CONDITIONING
5 rounds
- 10 Russian twist basic
- (3 round) 30" Superman holds/30" rest

WOD 
- Run 800 mt
20 Burpees
3 Rope Climb
- Run 600 mt
30 Burpees
2 Rope Climb
- Run 400 mt
40 Burpees
1 Rope Cimb

CASH OUT
5 ' ME HSPU

CFCKB

CLASS 11.7.2017

STRENGTH
- Heavy triple - of Push Press from rack

SKILL
C2B
T2B

WOD
10' work / 5' rest 

Part A
10 STOH
10 chest to bar
- Maximum Effort Air Squats unbroken -

5' Rest

Part B
10 front squats
10 toes to bar
- Maximum Effort Push Ups unboken -

CFCKB

CLASS 10.7.2017

TEAM WOD
teams of 3, all work on a I go / You go basis

Station one
- 12 rounds of cindy
- 30 clean and jerk

Station twoo
- 9 rounds cindy
- 30 power snatches

Station three
- 6 round of cindy
- 30 back squats

...directly into
1200 m run

CFCKB

CLASS 7.7.2017

Midline 
Tabata  Sit Ups

WOD
5 Rounds of:
1’ max reps Sumo Deadlift High Pull
1’ max reps Burpees
1’ max reps SU
1’ rest

Cash out
- 25 HSPU
- 25 Dip
For Time

CFCKB

CLASS 6.7.2017

MIDLINE CONDITIONING
5 rounds
8 Plate overhead lunges
4 Strict toes2bar

WOD
15' AMRAP
9 Deadlift
6 HR Push ups
3 Power Clean
1 Burpees

CFCKB

CLASS 5.7.2017

Buy in:
I go you go: 150 pull – ups (any style)/ 10 burpees broad jump

WOD  (teams of 2)
in a 20' time cap
(As many rounds as possible on a I GO YOU GO basis)
- 10 DU
- 5 Burpees
- 3 Hang power clean

CFCKB

CLASS 4.7.2017

STRENGTH
3 sets of 5 front squats at 75/85/90%

WOD
20 front squats
5 burpees over bar
15 front squats
10 burpees over bar
10 front squats
15 burpees over bar
5 front squats
20 burpees over bar

CASH OUT
5 Rft
-  10 Power snatch
-  10 wallball

Cfckb

CLASS 3.7.2017

WARM UP IN TEAM
Amrap 5'
Squat clean
Push jerk

TEAM WOD
team of 2, no pause

AMRAP 10'
- 5 Back squat (ground)
- 5 Burpees over the bar

AMRAP 10'

- 100ft 1 arm carry plate
- 20 GTOH plate

AMRAP 10'
- 10 Chest2Bar pullup
- 10 KB Swing

CFCKB