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Daily Workouts'S ARCHIVE

  • Thursday 12.10.2015

    By CFBadmin | In Daily Workouts | on December 9, 2015

    Thursday 12.10.2015 A. 2 X 1 Minute Weighted Planks B. Clean technique Power OR Squat Clean *learn to pull yourself under a bar* C. AMRAP10 1 squat clean thruster (135/95) 1 bar over burpee 2 squat clean thrusters 2 bar over burpees Etc….etc…. *Continue this cycle until the 10 minute mark*

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  • Wednesday 12.09.2015

    By CFBadmin | In Daily Workouts | on December 9, 2015

    Wednesday 12.09.2015 A. Pull Up Holds 2 X 20 sec B. Bench Press 5-5-5 C. EMOM13 Min #1 8 HSPU Min #2 12 Med Ball Cleans (20/14) Min #3 10 Box Jump Overs (24/20)

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  • Tuesday 12.08.2015

    By CFBadmin | In Daily Workouts | on December 7, 2015

    Tuesday 12.08.2015 A. Push Up Hold 2 X 20 sec (each position) B. Back Squat 5-5-5 C. Amrap 7min DU x50 Burpees x15 *rest 5min, then Amrap 7min Power Clean x5 (135/95) T2B x10

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  • Monday 12.07.2015

    By CFBadmin | In Daily Workouts | on December 7, 2015

    Monday 12.07.2015 A. Side Planks 2 X 30 sec (each side) B. Split Jerk 3-3-3-3-3 C. AMRAP15 200M Run 10 KB Swings (53/35) 10 Box Jumps (24/20)

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  • Friday 12.04.2015

    By CFBadmin | In Daily Workouts | on December 3, 2015

    Friday 12.04.2015   A. Snatch Technique Power OR Squat Snatch   B. 4 Rounds For Reps Max reps in 60 sec: HSPU Power Snatches (115/85) T2B Box Jumps  

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  • Thursday 12.03.2015

    By CFBadmin | In Daily Workouts | on December 2, 2015

    Thursday 12.03.2015 A. Clean technique Power OR Squat Clean *learn to pull yourself under a bar* B. “Airforce WOD” For time: 20 Thrusters (95/65) 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat **Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at […]

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  • Wednesday 12.02.2015

    By CFBadmin | In Daily Workouts | on December 1, 2015

    Wednesday 12.02.2015 A. Back Squat 5-5-5-5 B. 4 RFT 30 Wall Balls 5 Squat Cleans (135/95)

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  • Tuesday 12.01.2015

    By CFBadmin | In Daily Workouts | on November 30, 2015

    Tuesday 12.01.2015   5 Rounds for Max Reps Body weight bench press Pull Ups   *Rest as needed*

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  • Monday 11.30.2015

    By CFBadmin | In Daily Workouts | on November 29, 2015

    Monday 11.30.2015 **Reminder: Holiday party is Saturday December 5th at 6pm** A. Split Jerks 3-3-3-3-3 Rx: Clean & Jerk (2+1) x 5   B. EMOM12 10 Thrusters (95/65) 10 Pull Ups  

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  • Wednesday 11.24.2015

    By CFBadmin | In Daily Workouts | on November 24, 2015

    Wednesday 11.24.2015 **Reminder: NO 7pm** A. Bench press 10RM Breakdown Sets Male: 135 Max Reps 95 Max Reps Female: 75 Max Reps 55 Max Reps B. “Flight Simulator” 5-10-15-20-25-40-35-40-45-50-45-40-35-30-25-20-15-10-5 *Double Unders*

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